Dietary Strategies for Non-Tasters
Since non-tasters have more health problems because they look for
more fat and flavor in food, they need to make healthier choices that
will still leave them feeling satisfied. They should choose “good for
you” fats such as nuts, nut butters, butter substitutes, avocados, black
or green olives, seeds (sunflower, pumpkin, sesame), tahini or sesame
paste. These good fats add plenty of flavors to foods, ultimately
making the food more satisfying. Just remember that fat calories from
good fats or bad fats are still calories. Good fats will benefit your
cholesterol numbers but may not help your weight loss. Portion size is
the key to effective weight loss. Choose foods that are robust with
flavor and consume them in smaller portions.
TASTERS
Tasters have more taste buds located on the front of the tongue so do
not have as much of a need to supplement their foods with more spice
and flavor. They are more middle-of-the-road preferring blander foods,
with nothing too pungent or strongly flavored.
SUPER TASTERS
Super-tasters have the advantage of having even more taste buds
located in the front of the tongue, ready to super savor that initial bite.
They also have more nerve fibers, which increase eating sensitivity.
This super-tasting ability helps moderate consumption because
they are getting initial satisfaction from their food. As a result,
super-tasters (as well as tasters) typically eat less food than
non-tasters.
Super-tasters generally do not like foods that are bitter or spicy, or
even foods that are very sweet. Super-tasters may not eat enough
vegetables because of their bitter taste. This can be a health concern
because bitter vegetables are beneficial to the diet, and have been
associated with reducing cancer risk. Babies are great examples of
super-tasters. Anyone who has ever tried to get young children to eat
vegetables knows what a challenge that can be!
They have a
tremendous number of taste buds, although the number does
decrease over time. In fact, as we age, the numbers of taste buds
change, which is why we can become a fan of foods we previously
rejected.
Diet Strategies for Super-Tasters
Most research shows super-tasters typically are normal weight but
may have a tendency to avoid healthy vegetables due to bitter flavor.
Bitter cruciferous vegetables e.g., broccoli, cauliflower or brussels
sprouts, contain nutrients that may prevent cancer. How can a
super-taster learn to enjoy those bitter “good for you” vegetables? Try
pairing a bitter food such as arugula with a dried fruit like dried
cranberries; sauté the vegetables in apple or pineapple juice to
sweeten; or mix bitter vegetables into a pasta dish with a sweet
marinara.
Above all, we have to enjoy the foods we eat. No nutrition goal or
eating plan will be maintained if you are following a diet full of foods
you do not enjoy tasting or a diet that overly restricts foods. Identifying
and understanding your taster status and using some creativity in
cooking and food choices can provide you with yet another tool to
reach your goal, one bite at a time.
Interestingly,
the influence
of your genes
on your taste
preferences
can definitely
affect the fit
of your jeans.
Our sense of
taste, or
“taster status”
can affect
the types of
foods you
choose and
even how
much food
you eat.
Beth Lanzisera is a non-taster!
Beth Lanziesera is a registered dietician and nationally certified
massage therapist. She has completed a Bachelors Degree in
Nutrition/Dietetics from Montclair University and a Dietetic Internship
through UMDNJ. She is also certified by the American Dietetic
Association in Adult and Childhood Weight Management. Beth has a
private practice in Cranford and also resides in Cranford with her
husband and 2 young sons.
Beth A. Lanziesera RD, CMT
908-447-0381 • 113 W. North Avenue • Cranford, NJ 07016.
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