The Taste of Diet

In the vast majority of cases, we consume foods in a certain processed way—either technologically as part of their processing and production, or directly in the kitchen when cooking. This changes the structure of the food, the nutrient content in it, and of course the actual flavor. If the goal is to eat as healthily as possible, it is important to understand the basic rules in the area of food preparation. When focusing on food preparation at home, the most common form is heat processing. Foods change their properties at higher temperatures—mostly their structure and flavor.

When preparing plant-based foods, three major changes occur:

1. The fiber structure becomes much more digestible,

2. The content of some substances (mainly from the group of phytochemicals, vitamins, and antinutritional substances) is reduced,

3. The glycemic index of the entire food increases.

For animal-based foods, the primary change is the alteration of protein structure.

The choice of heat method determines the extent of changes in the food:

1. Steaming.
It is most commonly used for vegetables. This is a relatively gentle method that least alters food properties, making it very gentle.

2. Blanching.
In this method, the food is briefly immersed in hot water before being further processed. The advantage is primarily the elimination of microorganisms that can cause spoilage, while also preserving most of the nutrients, which remain unaffected by this short treatment. Blanching fruits like tomatoes, peppers, and peaches makes it easier to remove their tough skins, which are hard to digest.

3. Boiling.
When boiling plant-based foods, certain substances (such as vitamins or antioxidants) are released into the water. Hence, it's beneficial to use the water together with the prepared food. Boiling meat alters the protein structure, gradually softening it and making it more palatable.

4. Baking.
Baking involves much higher temperatures than previous methods. The changes in the food are therefore more significant. For instance, fiber becomes more digestible, and carbohydrates more significantly increase the glycemic index. However, some harmful substances are also produced. Because foods dry out considerably, it is advisable to baste them with water during baking to prevent burning.

5. Grilling.
Grilling is a very fast heat method that significantly alters the flavor of food. However, substances with carcinogenic effects can form when food is burned. This method is therefore not considered healthy and should be used sparingly.

6. Frying.
It is among the least desirable forms of food preparation. When frying any food in a batter (a mixture of breadcrumbs, flour, and egg), the high temperatures in oil can cause all components to burn. The content of harmful substances is often higher than in gentle grilling. Additionally, this increases the amount of unhealthy (burnt) fats in the prepared food. Frying is therefore the least suitable method of all.

7. Microwave Processing.
Microwave ovens are popular tools that greatly speed up meal preparation. The forms of radiation emitted by these devices can damage the structure of nutrients by rapidly agitating molecules in food. Generally, it is stated that this form of preparation is not harmful to health, with the main advantages being simplicity and accessibility.

8. Canning.
Canning is one of the most frequently used methods for preparing foods, primarily for long-term preservation. A significant advantage is that no chemical preservatives are needed, making it a relatively healthy process. During canning of plant-based foods, high temperatures and pressure change the structure of fiber and increase the glycemic index. When canning, it's wise to avoid using sugars, which further increase the glycemic value and energy content of food.

In addition to heat methods of food preparation, it's possible to enrich the diet with other, highly attractive methods:

Fermentation.
Fermentation (fermentation) is a process of transforming food due to certain microorganisms. Changes occur in both the structure and composition of food, overall improving its quality—its digestibility, increasing the content of some beneficial substances, and reducing the presence of some undesirable nutrients. Foods processed in this way are rightly considered healthy and should be an integral part of everyday diet. Typical representatives of fermented foods include fermented vegetables, fermented drinks (preferably non-alcoholic), many dairy products (yogurts, kefirs, buttermilk, acidified milk), tempeh, and soy sauces.

Sprouting.
Sprouting is a unique natural phenomenon that is beneficial to bring into the kitchen as frequently as possible. Essentially, it's when any seed in a warm and humid environment heavily increases its activity, rapidly increasing its nutrient content and simultaneously changing their structure. The result is a food that's literally packed with nutrients—sprouts are not called superfoods for no reason.

Any seeds can be sprouted, with the most common being cereals (wheat, rye, barley, oats, buckwheat, rice…), legumes (peas, chickpeas, mung beans, adzuki beans, lentils…), favorites like alfalfa, pumpkin seeds, or cress. Sprouted foods can be consumed raw, dried, or cooked—each form has its benefits.

Incorporating sprouted foods into your diet daily is advantageous because they are a source of many important nutrients (vitamins, minerals, antioxidants…).

The flavor of every meal we consume is a purely subjective and highly individual factor founded on emotions. There's a wise saying, "Love goes through the stomach," which holds a profound truth. The food we eat evokes through signals sent from taste buds and the autonomic nervous system connected to the digestive system a wide range of emotions in the human brain. For this reason, the vast majority of people worldwide choose their food based on taste without considering its composition or other properties. It's only in recent years, due to the widespread interest in nutrition, that a portion of the population is attempting to evaluate nutrition beyond mere taste. Yet, the majority of people's food choices are still ruled more by the "stomach" (taste preferences) than by reason.

Thanks to the link between the digestive tract and the autonomic nervous system, food-related emotions emerge that can influence metabolic processes significantly. This has a crucial impact on both the immediate and long-term behavior of individuals. Ignoring the taste of food does not pay off.

The taste of food is influenced by a spectrum of factors:

1. Content of carbohydrates
Carbohydrates produce a sweet flavor. This sensation (emotion) supports the production of endorphins in the brain, often referred to as "hormones of good mood."
Carbohydrates affect the blood sugar level (in general, simple forms increase blood sugar more quickly than complex ones). High blood sugar levels are a source of quick energy, so carbohydrates support the current state of vitality. The rise in blood sugar is also tied to the production of aforementioned endorphins.
The interplay between the taste of food and carbohydrate content has a substantial effect on the body's behavior, so it is important to adhere to the rules of the glycemic index and glycemic load.

 Fats
Fats are carriers of sensory properties in foods—they soften food flavors. The consumption of fatty foods often leads to a subconscious tendency to indulge (fats in the diet slow down metabolic processes, inducing states of calmness).
The more fat present in a food, the more delicious it tastes. This relationship is quite risky because fats are also concentrated sources of energy, and excessive amounts in the diet can lead to weight gain.

3. Content of salt.
A salty flavor is the source of lagging (centripetal, concentrating) energy. Salt absorbs moisture, and its taste evokes emotions tied to feelings of strength and stability. The salt content of the diet needs to be kept in check—its excess raises blood pressure, encourages water retention (overloading the lymphatic system, causing edema), and burdens the kidneys. In this context, it is wise to monitor the intake of salty foods (such as popcorn, salty snacks, processed meats, canned goods, baked goods, etc.).

4. Content of acids.
A sour taste has a refreshing effect, thus supporting vitality. Excessively high acidity in the diet (fruits, fruit teas, vitamin C…) can irritate the lining of the digestive tract and promote acid-producing tendencies.

5. Content of bitterness.
Bitterness in plants is associated with certain alkaloid compounds. Plants produce these as a defense mechanism (some poisonous substances have a bitter taste), inducing a sense of threat in animals. Most animals (including humans) inherently avoid bitter flavors. However, humans have the evolutionary awareness to "reprogram" this instinct and convince themselves that bitterness can elicit pleasant emotions. Typical examples are coffee and chocolate.

6. Ways of preparing dishes.
In the kitchen, we use a wide range of different methods: combinations of heat, pressure, maturation (fermentation), or the presence of various spices affect the final taste of a dish in many ways. From this, the emotional relationship to food is derived.