Umami?

(HealthNewsDigest.com) – We all have the ability to taste sweet, salty, sour, and bitter flavors through receptors found on the tongue and in the mouth. Between 2000 and 2002 scientists found that humans could also taste umami and it became firmly established as out fifth taste. There is no English word synonymous with umami. The closest description would be savory, meaty, or broth-like.

Umami imparts a unique, rich, full-bodied taste to food that aids in our enjoyment of eating. The distinctive taste of umami was first discovered in 1908 by a Japanese chemist, Professor Kikunae Ikeda from Tokyo Imperial University. He identified glutamate, an amino acid (protein fragment) that is abundant in dashi, a Japanese stock flavored with dried kelp. He coined the unique taste umami. Seaweed is one of the natural foods with an exceptionally high level of free glutamate.

In food, glutamate is a very prevalent amino acid. In the mouth it binds to the inside of the umami taste receptors and send a signal to the brain that perceives the rich, bold, meaty flavor. Have you ever wondered why portobella mushrooms make such a perfect meat substitute or why you enjoy pairing ketchup with hamburgers?

Both tomatoes and mushrooms are natural sources of glutamate. As tomatoes ripen their glutamate content increases and that helps to enhance the flavor of meat – think a burger plus ketchup or meatballs in tomato sauce. Glutamate is boosting the meaty flavor in both dishes.

As an ingredient, mushrooms are known for boosting flavors in recipes. They are often added when salt is reduced and an extra punch of flavor is needed. White button mushrooms are the youngest and most common variety eaten. Though rich in glutamate other varieties can offer a more intense flavor boost. Cremini mushrooms fall in between white button and portobello mushrooms. They are a moderately mature version of white button mushrooms with a browner color and a stronger ability to intensify flavor. Portobello are the oldest of mushrooms, purposely overgrown to achieve the large meat-like cap. They have less moisture but impart a strong meaty flavor.

Oysters, shrimp, scallops, mackerel, tuna, sardines and meat all have natural umami flavor but foods like jerky provide an even more intense flavor boost. Tree nuts, especially walnuts, rich in glutamate, can add flavor to vegan meals, as can pairing green tea, also rich in glutamate, with a meal. Asian restaurants often favor green tea as a meal accompaniment.

As cheese ages, amino acids are broken down and free glutamate is released. Italian parmesan cheese which has been aged at least 24 to 36 months is especially umami rich. The umami flavor increases as a food ripens or ferments. Soy beans contain glutamate but ferment them into miso or soy sauce and you have more glutamate in a smaller amount. This is why both are used as flavoring agents.

Monosodium Glutamate (MSG) is produced by the fermentation of sugar derived from cornstarch. Bacteria efficiently converts the sugar into glutamate crystals which are combined with sodium to form MSG. This seasoning effectively adds umami flavor to foods. We know MSG by the brand name Ac’cent or it can be bought at specialty Asian markets.

MSG not only adds flavor but can be used to reduce sodium in recipes. It has two-thirds less sodium then table salt and can reduce sodium in a dish by as much as 40%. Only one-half teaspoon of MSG is needed to enhance the flavor of a pound of meat or a vegetable, casserole or soup intended to make four to six servings.

MSG has faced a good deal of controversy as an ingredient. People believe they are sensitive to the seasoning, though sensitivities have not been consistently demonstrated in placebo-controlled, double-blind trails in both the general public and in those who claim to be sensitive. People have blamed MSG for headaches though the FDA has never been able to confirm MSG as the cause. The Federation of American Societies for Experimental Biology (FASEB) concluded in the 1990s that MSG is safe. And the International Headache Society removed MSG from its list of causative factors in January 2018.

For those still skeptical of MSG, there are many natural food choices that can enhance our unique fifth taste sense – umami.

© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books.

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