[powerpress]
Fat and Tired? Hack Your Taste Buds To Eat Less and Burn More
Got a sweet tooth? Well so do I and pretty much every other person I know.
The “taste buds” in our mouth and gut sense and recognize Sweet, Umami “savory”, bitter, salty and sour…out of all these we love sweet. Once sweets latch onto these taste receptors, they trigger you to eat more, and….more.
Modern food companies are not ignorant of this fact either. The first ingredient in cereal is sugar; heck even natural beef jerkey is loaded with sugar.
Food companies are exploiting your biology; they know your sense of taste determines your preference for sweet foods and can trigger you to eat more and buy more. This of course is at you expense: you’ll likely become fat, tired and depressed.
The good news is there are natural ways to hack your taste buds, namely by eating more bitters, so you can be satisfied with natural foods, making it easier for you to boost your energy through out the day, burn more fat and have a better mood.
Lets explore.
Taste receptors are found in the gut and through out the body
Taste for sugar and sweet is not just a mouth thing, we have taste buds, they are found in both the oral cavity as well as many extra oral tissues, GI tract, pancreas, fat tissue, brain, heart, colon lymphocyte and fat cells as well. As an aside, when synthesis sweeteners are given to animals, they latch to taste buds on fat cells, increasing fat storage and slowing down fat burning.
One reason why these receptors are found in pancreas and GI tract is because these receptors are involved in glucose sensing and balancing of glucose levels and insulin release.
There are two main types of taste receptors:
-T1R, which is responsible for sensing sweet
-T2R, responsible for tasting bitters
Taste is linked with insulin release, cravings and fat burning
Eating polyphenols and bitter foods is key to hacking your taste buds, and thus optimizing your metabolism, because you taste receptors colocalize, or cross talk, with gut hormone producing cells. When bitter compounds (like the herb berberine) latches onto bitter-taste receptors, a cellular-cascade is triggered, raising levels of key gut hormones (PYY, GLP-1 and CCK).
It may sound wild, but the cells of your intestine release these powerful gut hormones (called incretins) that balancing blood sugar, reducing appetite and body fat.
Keep in mind these gut hormones (incretins) are the main way that bariatric surgery is linked with such rapid weight loss and metabolic improvements (i.e. reducing diabetes risk). The bottom line is these gut hormones are really key to burning fat and balancing your energy, blood sugar.
What more proof? Scientists show that that when these taste receptors are taken out animals, they have reduced release of these critical gut hormones after they eat. The consequence is disastrous for their blood sugar regulation, appetite and body composition.
How can you hack your taste buds to crave less and burn more fat?
#1 Avoid Synthetic Sweeteners: Acesulfame K, stevia and sucralose lock onto taste receptors but fail to trigger fat-burning gut hormones (GLP-1 and GIP). Moreover, studies show that these synthetic sweeteners actually suppress gut hormones and cause imbalances in gut bacteria.
#2 Limit Sweets: Studies show that sweet taste drive hunger, limit sweets to post-exercise or in the morning.#3 Eat More Bitters: berberine, gentian root, dandelion, chicory, endive, milk thistle, peppermint, olive, cumin with meals. This will help to optimize the gut hormone via the taste-bud axis.
Mike,
What is your take on Stevia as a sweetener? I'm talking about pure stevia powder, the kind that has a slightly licorice taste, not the kind with maltodextrin and other additives you find next to the artificial sweeteners in the baking aisle of the grocery store. I've also been experimenting with erythritol lately to see if it bothers my digestive system like maltitol, sorbitol and other polyols.
Is 85-90% dark chocolate bitter enough and "un-sweet" enough so as to activate one's bitter taste receptors much more so than sweet taste receptors?
Thanks!
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Hi there Mary!
I just recorded a great podcast with Dr. Jeff Bland and tackled this exact issue. Check for that in a few hours in iTunes.
The short answer is high rebaudioside A (95%) stevia maybe better for satiety than lower rebaudioside A varieties. That said, sweet is still sweet. It's best to limit sweets entirely 🙂
As for sugar alcohols, xylitol seems to have the best benefit to side effect ratio, from what I've read.
Yes on chocolate! Anything over 70% is good!
Talk soon,
Mike
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