The prestige of MSG (Monosodium Glutamate) aka mecin need not be doubted as a mainstay of Indonesian cooking seasoning. Even though it’s often labeled bad because it can be addictive, did you know that some healthy foods actually contain natural MSG which can help you lose weight? Of course, this is not just any MSG. Umami is the mastermind behind these natural MSG benefits. Ever heard of umami? Monosodium Glutamate (MSG): Functions, Risks, Meal Rules
What is Umami?
Umami is a recently discovered taste. Simply put, umami is a distinct savory taste that is distinct from the four basic tastes that the tongue can recognize — sweet, sour, bitter, and salty.
The savory umami taste comes from the amino acid glutamate, a natural flavor enhancer. The human body produces a small amount of the amino acid glutamate, which functions to maintain optimal body function.
You can find the natural amino acid glutamate in almost all food ingredients, especially high-protein foods and some vegetables such as tomatoes and seaweed. Naturally, glutamic acid is found in 10-25% of all protein in food.
It is this umami savory taste that inspires the creation of the commercial MSG that you have been consuming. Nowadays, MSG is made not from the processing of seaweed broth but from the fermentation of starch, cane sugar, and molasses (a by-product of cane sugar or beet sugar).
List of foods containing umami (natural MSG)
The following are foods that naturally contain glutamate so they have an umami taste.
1. Tomatoes are one of the foods that contain glutamate. Per 100 grams of tomatoes contains 140 mg of free glutamic acid.
2. Mold. Dried mushrooms usually have a stronger umami taste than fresh mushrooms. This is because chemical breakdown occurs during the drying process. Cooking mushrooms also enhances the umami flavor present in them.
3. Beef, chicken, duck and seafood, such as fish, clams, squid and shrimp also have an umami taste. So don’t be surprised if you really like this protein-source food. Only a little seasoned, this food is still delicious and has its own taste.
4. Cheeses, such as parmesan and cheddar, have a very strong umami taste. Whatever food is added with cheese, it must be delicious. The older the cheese, around six months or so, the more umami it contains.
5. Fermented foods, such as soy sauce, fish sauce, miso, and other condiments derived from fermented grains are also rich in umami.
6. Other vegetables, such as onions, broccoli, asparagus, pokcoy, beets, and seaweed also have a delicious umami taste.
In fact, breast milk contains 10 times more glutamate than cow’s milk.
Then, how can umami cut calories?
Have you ever imagined the taste of umami? With the umami taste in a food, the food is actually delicious without the need for the addition of a lot of various spices. You can actually use this to cut the calories that enter your body.
Reporting from the American Culinary Federation, research has shown that adding food ingredients with umami taste to dishes can increase the salty taste, so you don’t need to add more salt. Therefore, the natural savory taste thanks to the umami present in beef, for example, makes you no longer need to add a lot of salt to your cooking. You also don’t need to add margarine when cooking meat. Meat has a fat content that can make it delicious without the need to add other fats (from oil or margarine).
By reducing the addition of salt and saturated fat (oil or margarine), of course you also cut the calories that enter your body. Reducing the use of salt can also reduce the risk of high blood pressure.
In addition, umami can also increase the enjoyment of food, making you feel satisfied after eating even just a little. This helps you control your appetite and food portions so that the calories that enter the body are not excessive.
A study in the journal Appetite has shown that adding umami flavor to low-calorie broth can help middle-aged women consume fewer total calories one day and fewer sugary snacks the next.