What is a Supertaster?
Coined by experimental psychologist Linda Bartoshuk, the term 'supertaster' refers to individuals who possess a heightened sensitivity to certain flavors, most notably bitterness. This heightened perception is believed to stem from having a higher density of fungiform papillae—the mushroom-shaped bumps on the tongue that house taste buds. While the density of these papillae plays a role, the primary factor is a genetic variation in the TAS2R38 gene, which allows some individuals to taste the intense bitterness of certain compounds like 6-n-propylthiouracil (PROP). Non-tasters, in contrast, perceive little to no bitterness from these compounds, with average tasters falling somewhere in between.
This genetic lottery means supertasters live in a 'neon food world' where flavors are amplified, and unpleasant tastes can be overwhelming. This intense experience has a major effect on their food preferences and, subsequently, their dietary health.
The Double-Edged Sword of Supertasting
Being a supertaster comes with a unique set of dietary pros and cons. While a supertaster's sensitivity can lead them to avoid certain unhealthy foods, it can also deter them from nutrient-dense foods that have a bitter profile. This creates a complex picture of their overall dietary health.
The Health Benefits of Being a Supertaster
- Lower preference for fat and sugar: Many supertasters find that sugary and fatty foods taste too intense, making them less appealing. This aversion can lead to a lower intake of calorie-dense, processed foods. Research has shown that female supertasters, in particular, may have lower body mass indexes (BMIs) and superior cardiovascular health profiles due to a reduced preference for high-fat options.
- Less smoking and alcohol consumption: The bitter taste of tobacco and alcohol is often amplified for supertasters, making these substances less palatable. This can lead to a reduced risk of diseases associated with smoking and alcohol abuse.
- Heightened flavor appreciation: While bitter flavors can be a challenge, the overall heightened sense of taste can mean that supertasters derive more pleasure from foods they do enjoy. This can include finding the nuances in non-bitter foods and spices more rewarding.
The Health Drawbacks of Being a Supertaster
- Aversion to vegetables: The most significant disadvantage is the extreme aversion to bitter vegetables, particularly the cruciferous family, such as broccoli, Brussels sprouts, kale, and cabbage. These vegetables contain glucosinolates, which can taste up to 60% more bitter to supertasters. This avoidance can lead to a lower intake of essential vitamins, minerals, and cancer-preventive compounds found in these foods.
- Increased cancer risk: Linked to their low vegetable intake, some studies have found that supertasters may have a higher rate of colon polyps, a potential risk factor for colon cancer.
- Potential for higher sodium intake: To mask the overwhelming bitterness in certain dishes (like leafy greens), some supertasters may excessively add salt. This strategy could inadvertently increase their risk for high blood pressure and heart disease over time.
- Nutrient deficiencies: Consistently avoiding a large category of vegetables can lead to gaps in a person's diet, potentially resulting in deficiencies in key nutrients like fiber.
Supertaster vs. Non-Taster: A Comparison
| Trait | Supertaster | Non-Taster | Average Taster |
|---|---|---|---|
| Bitter Sensitivity | Extremely high; bitter flavors like broccoli and coffee are intense. | Very low or non-existent; often perceive little to no bitterness. | Moderate; perceive bitterness but can tolerate and enjoy a wider variety of foods. |
| Fat & Sugar Preference | Often finds sweet and fatty foods too intense; may eat less of them overall. | Clear preference for high-fat and sweeter foods. | Generally enjoys most foods, including moderate amounts of sweet and fat. |
| Dietary Avoidances | Bitter vegetables, strong coffee, dark chocolate, spicy foods. | Less sensitive to flavors, so fewer overall food aversions. | Few food aversions based on taste, leading to a broader palate. |
| Associated Risks | Possible higher risk of colon cancer due to vegetable avoidance; potential for higher sodium intake. | Higher risk of obesity, heart disease, and alcoholism due to taste preferences. | Considered to have the most balanced palate, reducing some of the risks associated with the extremes. |
| Alcohol/Smoking | Less likely to enjoy alcohol or smoke due to intense bitter taste. | Higher tendency to smoke and drink alcohol. | Not strongly correlated with either high or low consumption. |
Strategies for Healthier Eating as a Supertaster
Managing a supertaster's diet is about conscious choices rather than inherent healthiness. By adopting certain strategies, supertasters can navigate their sensitive palates to ensure optimal nutrition.
- Cook for complexity: Balance intense bitter flavors with other tastes. For instance, roast vegetables like Brussels sprouts to caramelize their natural sugars. You can also pair bitter greens with sweet elements like fruit or mild dressings.
- Experiment with milder alternatives: If kale is too bitter, try spinach, butter lettuce, or milder varieties of greens. Instead of strong black coffee, opt for a light roast or an alternative hot beverage like mild tea.
- Use healthy fats as buffers: Adding a healthy fat, like olive oil or avocado, can help buffer bitterness and enhance flavor absorption.
- Mask with umami or salt (in moderation): A dash of salt is known to mask bitterness effectively. Use this trick sparingly, or explore umami-rich ingredients like mushrooms or nutritional yeast to add savory depth without excess sodium.
- Focus on variety: Broaden your horizons beyond just the leafy greens. Explore different cooking methods and seasonings for vegetables to make them more palatable. Remember, the goal is to eat a variety of healthy foods, not just the ones traditionally associated with being bitter.
Conclusion
So, are supertasters healthier eaters? The research paints a nuanced picture. On one hand, their heightened sense of taste can be a natural defense against excessive fatty, sugary foods, and harmful habits like smoking. However, this same sensitivity makes them predisposed to avoiding nutrient-dense bitter vegetables, which could increase their risk for certain conditions over time. In the end, a supertaster's health is not pre-determined. With awareness of their genetic predisposition and the adoption of strategic eating habits, a supertaster can certainly be a healthy eater.
For more insight into taste perception, genetic influences, and dietary choices, explore resources from organizations like the Harvard T.H. Chan School of Public Health.(https://nutritionsource.hsph.harvard.edu/2016/05/31/super-tasters-non-tasters-is-it-better-to-be-average/)
Finding Out Your Taster Status
Intrigued by your own taste profile? While professional testing involves special chemicals, a simple at-home test can provide some clues. Using a magnifying glass and a paper reinforcement, you can count the number of fungiform papillae on your tongue to get an idea of your taster status. A higher density of these taste bud-containing bumps suggests you may be a supertaster.
By understanding your personal relationship with taste, you can make more informed decisions to create a diet that is both enjoyable and beneficial for your long-term health.
