I talked in last week’s post about retraining taste buds and appreciating all 5 different flavors: salty, sweet, sour, bitter and umami. Let’s talk about umami this week. The word is from a Japanese word that means “pleasant savory taste.” It makes foods taste heartier, “meaty,” boosting feelings of satisfaction, helping you to eat less, and possibly resulting in weight loss.
That could be a great help for those who are trying to lose weight. As Dr. Mercola explains in this article umami is chemically similar to MSG, which is a brain excito-toxin we should all avoid. There is a huge difference, however, between synthetically manufactured MSG (monosodium glutamate) and umami, which is the natural form of glutamate, glutamic acid.
Using natural forms of umami foods beats synthetic every time as MSG has been found to cause weight gain!
Dr. Mercola’s second article lists these 5 natural umami-containing foods you can include in your meals:
I would like to add these glutamate-rich foods (which are all in the Today’s the Day Plan) to expand the possibilities and make losing weight even more effortless:
1. Grass-fed, grass-finished beef, and especially savory stocks made from the bones
2. Chicken (the bones are especially rich in umami so use them to create a satisfying broth) and obviously be sure to choose free range, organic
3. Tuna, sardines and anchovies
5. Aged cheeses like parmesan and cheddar
Some ways to enhance the umami flavor in these foods is to use a little natural, unprocessed sea salt, which will bring out this flavor in foods like mushrooms and tomatoes! Pan or oven roasting mushrooms to create carmelization will boost that umami flavor. I find including them in chicken or turkey burgers gives them a beefy flavor!
Combine some of these foods to intensify umami – for instance:
A slice of ripe tomato and melted cheddar on your grass-fed burger;
Sauteed mushrooms, especially shiitake, in a burger or on top of a grass-fed steak;
A savory, slow cooked tomato sauce fortified with a bit of parmesan cheese.
How can you use umami to help you in your weight loss efforts?
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