Eat Umami Foods to Feel Full Longer: A List

a tomato is an umami food

Feel Full With Umami Foods

The American palate is familiar with four tastes: sweet, sour, salty and bitter. Most of the world is familiar with a fifth taste; this fifth taste is known as umami.

Recent research has shown that this fifth taste, described as super-savory, can trick your stomach into making you think you have eaten more calories - and can help you feel full longer.

What is Umami?

In 1908, Dr. Kikunae Ikeda of Tokyo Imperial University, named this fifth taste umami. The savory taste of umami is imparted by glutamate, a type of amino acid - and ribonucleotides, including guanylate and inosinate - which naturally occurs in food. Many Americans are familiar with umami in the form of a type of seasoning known as MSG (mono sodium glutamate).

If you would like to add umami to your diet - see the following list:

Umami-rich Foods:

Seafood: tuna, cod, prawns, kombu, seaweed, bonito, bonito flakes, mackerel, small dried sardines, sea bream, squid, oysters, and shellfish

Vegetables: soy beans, sweet potatoes, Chinese cabbage, tomatoes, shiitake mushrooms, enokitake mushrooms, truffles, carrots and potatoes

Meat: beef, chicken and pork

Also: Parmesan cheese, green tea, fish sauce and soy sauce (read the label to be sure it is fermented soy sauce, those packets of dark liquid you get when you buy Chinese food may not be soy sauce at all - my packet lists: water, salt, corn syrup, vegetable stabilizers, caramel coloring, and sodium benzoate as a preservative).

To Make it Work For You;

Based on the study, in order to feel full longer, it is recommended that you eat at least two servings per day of foods with umami flavoring.

More Healthy Eating Ideas:

For more information about umami flavoring from the perspective of a professional food taster see the link below - and links to other healthy eating suggestions.

More by this Author


Comments 24 comments

kartika damon profile image

kartika damon 7 years ago from Fairfield, Iowa

Very interesting! I have not heard of this but love root vegis - not fish! Will try to eat more umani foods!


Hello, hello, profile image

Hello, hello, 7 years ago from London, UK

Thank you for a great advice. A well written hub and I enjoyed reading it.


PWalker281 7 years ago

Very interesting hub! I heard about umami foods on the Dr. Oz show a couple of weeks ago. I eat some that you mentioned already, but plan to include more. Thanks for sharing this!


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

Thank you all for writing!

I'm glad you find the information useful. I have a hub link here - an interview with a professional food taster that you may find interesting, a lot of good information including his talk about umami.


Veronica Allen profile image

Veronica Allen 7 years ago from Georgia

Thank you so much for this great information. This is my first time hearing of this and I'll be sure to incoporate these foods into my diet.


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

You're very welcome Veronica Allen. So much healthy food out there - we should be enjoying it all! Glad you wrote!


Princessa profile image

Princessa 7 years ago from France

This is new to me, I like the way you introduce new ideas. Umami? I give it a try.


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

You know Princessa - what is old is new again. We are re-discovering what is already out there! The great thing about this global connection on hub pages is that we can share so much good information.

Thanks for commenting!


fastfreta profile image

fastfreta 7 years ago from Southern California

When I read topics like this, my interest is piqued. What an interesting bit of information, I am surely going to put this in practice. Very good hub.


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

Thank you fastfreta - I am so glad your interest has been piqued. Hope the practice makes perfect for you. Always good to get your comment!


Carl "Fitness" profile image

Carl "Fitness" 7 years ago from Boston, MA

A very helpful hub. I had heard about umami but didn't really know what it was. I'm glad you wrote this hub!


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

Thank you Carl "Fitness" - glad you found the hub helpful!

Thank you for commenting!


Philipo profile image

Philipo 7 years ago from Nigeria

Nice and informative hub, though I have not seen the food in my part of the world. Thanks for sharing.


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

Hi Philipo = for your part of the world the seafood would fit the category. Thanks for commenting!


GPAGE profile image

GPAGE 7 years ago from California

Fish and green tea have worked wonders for me the past couple of weeks. I feel so much better! The only thing I am careful about is that I avoid the fish that has more mercury in it. You did mention a few foods that I never knew about. Thank you for this very helpful hub! Best, GPAGE


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

You're welcome GPAGE - and you are so right about the mercury in fish - a serious issue that I feel is being downplayed. So all I can do is eat a large variety of foods as in 'vary my poisons' so no toxins will build up. Sigh!

Thanks for commenting!


anglnwu profile image

anglnwu 7 years ago

I eat a lot of the foods you mentioned, didn't know that they cater to the fifth taste:umami. Very interesting and I wonder if that is why Asians are smaller since most of the foods mentioned are common everyday foods for us. Thanks for the very informative hub.


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

When I lived in S. Korea I ate a lot of umami foods or foods with the flavoring - and my health instantly improved - like cholesterol going down 30 points in 3 months, my weight stabilizing even though I ate LOTS of Korean food!

Koreans are slim, taut, healthy, and strong and I'm sure this very healthy diet has everything to do with it.

Then look at the American diet and look at Americans - chronic ailments, and morbid obesity. It's so bad it's become the norm. We have to do better!

Thanks for writing!


prettydarkhorse profile image

prettydarkhorse 7 years ago from US

thanks for sharing the content of some foods BK, umami, I eat a lot of tomatoes, I mixed it with some veggies when I cook,Maita


BkCreative profile image

BkCreative 7 years ago from Brooklyn, New York City Author

You're very welcome prettydarkhorse! I'm glad you found the information useful.


Mystique1957 profile image

Mystique1957 6 years ago from Caracas-Venezuela

Domo arigatou gozai masu, BK-san! LOL

Great info! I am happy I eat a lot of umami food

because I lived in Japan for six years!

I enjoy everything you`ve mentioned, especially

the mushroom types!

Great hub!

Warm greetings and blessings to you!

Al


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

Thank you Mystique 1957! What a pleasure being able to live in another culture and enjoy all the pleasures - the people, the food - lucky you! I love trying foods in other cultures. Perhaps during your 6 years in Japan I was spending my 4 in S. Korea. My Korean friends were so surprised that we here in the US were not familiar with umami.

Much joy to you!


TheVacationLady profile image

TheVacationLady 6 years ago from Everywhere

Wow this is incredibly interesting!! Is this why I am always so full after I eat my daily snack of carrots? This is really great to know!


BkCreative profile image

BkCreative 6 years ago from Brooklyn, New York City Author

Hmm now I want some carrots - I guess it makes sense TheVacationLady. Thanks so much for writing! Yay!

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