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Scientific research has identified hormones and chemicals in the body that control appetite and cravings, and that influence the risk for extra pounds that accumulate around the waist. Science has also taken us to a closer understanding of how appetite and flavor--beginning with our taste buds--can influence the communication of messages to the brain, which in turn affects appetite and different sensations relating to pleasure from food. Foodservice providers have the power to alter their customers' moods, since different foods and eating environments send different messages and chemicals to the brain. And customers can help control the satiety center of their brains by making smart food choices, eating slowly, and enjoying their meals. Some of the foods that responsible foodservice providers will encourage their customers to enjoy should include healthy fats, lean proteins and whole grains. TOP Healthy Fats: Monounsaturated Fats and Omega Three Fatty Acids. Monounsaturated Fats: Olives, nuts, canola oil, avocado. Omega Three Oils: Salmon, flaxseed, soy. Lean Proteins: Eggs, meats, seafood, poultry. Whole Grains: Fiber from whole grains provides satiety and increases appetite-suppressing hormones. On the other end of the spectrum, the worst types of carbohydrates to consume are sugar and refined carbohydrates. Simple sugars create a rebounding effect where a surge of energy may be felt instantly, but less than two hours later, that energy surge or elevated blood sugar level drops very quickly, resulting into a sluggish feeling. Almost half of the total amount of sugar Americans consume is in the form of high fructose syrup. High fructose corn syrup, a sweetener found in many processed foods may actually stimulate hunger and cravings for intense sweetness. Americans have gone from eating very small amounts in 1960 to eating more than 60 pounds every year. Foodservice providers have the power to steer our country away from this trend. TOP Relaxing at the Table In addition to offering customers the satisfied feeling of a wonderful meal, forward thinking foodservice providers will present options that may alleviate chronic or minor ailments, enhancing their guest's overall wellness. For example, the B vitamins found in whole grains and vegetables can affect the nervous system. Research also tells us that low carbohydrate diets actually increase depression and anxiety, two situations associated with stress. Emphasizing whole grains is important since they promote the production of the "happy" brain messenger serotonin, which increases a sense of well-being. So supplying the best type of carbohydrates in moderate amounts, such as whole grains becomes key. In addition, calcium found in low fat dairy helps counter the effects of lactic acid produced by tense muscles. This is often recognized as an overall achy feeling in the body. Magnesium, found in almonds and whole grains, is also important for muscle relaxation. Magnesium has been found to be lower in individuals who have a type A personality or a high stress personality.
Another approach is advertising a menu created with only the right kinds of fats. Healthy fats such as monounsaturated fats in olives and nuts and omega three fatty acids in flaxseed and salmon may help counteract depression which may be induced from stress or dieting. These fats also play a beneficial role for reducing the risk of inflammation. Insulin resistance is also affected by the type of dietary fat consumed. Preliminary studies in animals and humans suggest that insulin resistance is increased by an increased consumption of saturated fat and improved by the increased consumption of monounsaturated fats and omega three fatty acids. Lastly, green, yellow and orange vegetables are all rich in nutrients and phytochemicals, which boost immune response and provide antioxidants, which tend to be depleted during stress. Green tea contains a phytochemical called catechin. Catechin may be linked with processes, which help breakdown fat and inhibit the formation of an inflammatory chemical that triggers hunger. Promoting a menu fashioned from these nutrient rich, beneficial foods may even boost the health of your business as well. TOP The Flavor of Satisfaction Of course, as foodservice professionals, delivering delicious foods to guests has always been the most reliable way to acquire customer satisfaction. Aside from the obvious, there is a very scientific reason for this.
Umami is the fifth taste, sometimes described as the "delicious factor" or savory and meaty flavors. It is the satisfying taste we think about when we eat cured or braised meats, aged cheeses, mushrooms, olives, and red wine. Umami gets its deliciousness from glutamate and other substances such as amino acids and nucleotides, which combined have a complex layered taste sensation that lingers in the mouth. It is a way of cooking which addresses flavor and aroma. Offering these richer flavors are a way for chefs to leverage healthy foods that otherwise tend to be overlooked by many Americans. Smart combinations of these foods can address satiety and living a healthier life with good food. For example, braised greens, bitter vegetables, and whole grains can be enhanced with savory preparations to bring out more complex flavors. Other satisfying items might be a portobello mushroom and ripe olive lasagna or cauliflower prepared with capers and anchovies topped with thin slices of prosciutto. The list below provides natural sources of umami, which combined with other foods, have an even greater effect. TOP
Appetite for Contentment Appetite is not only heavily influenced by physiological cues which make us hungry for the need to eat to sustain life, but also from emotional cues that lead us to think about and crave different foods. Hunger and satiety (defined as the feeling of being satisfied and not hungry) are under the influence of your taste buds and your brain. The hypothalamus, found in the brain, contains a satiety center, which regulates appetite. It is an intricate system that is controlled by two counterbalancing processes-leptin and ghrelin. TOP A Note on the Messengers: Leptin and Ghrelin Leptin is produced by fat cells in the body. It tells the brain to stop eating and provides a sensation of being full or satisfied. Leptin is also responsible for increases in metabolic rate and insulin levels to deliver energy to muscles rather than be stored as fat. It is possible to override this process by long term overeating. Overeating can create a leptin resistance where the body no longer is sensitive to the signals of leptin to stop eating. Most cases of obesity are characterized by high levels of leptin rather than not enough production, which means a leptin resistance has occurred. Adequate sleep, weight loss, exercise, and stress reduction will help the body be more responsive to leptin again. Ghrelin is a hormone that is released when the stomach is empty and growling. It sends a powerful message to the brain that you need food. It does this by stimulating a hormone, which also becomes elevated in response to stress. This helps us understand how stress increases hunger. Dieting through deprivation also increases ghrelin production and sends even more signals to eat. It is no wonder that "extreme diets" do not work. TOP Sleeping It Off Ghrelin and leptin are affected by sleep, stress, lack of water, and choice of foods. Adequate sleep (7-9 hours) is ideal for making sure that your brain can produce the "feel good" chemicals serotonin and dopamine. A recent study published in the Annals of Internal Medicine found that sleep deprivation increases the levels of ghrelin (hunger) and decreases the leptin levels. These effects may lead to a vicious cycle of hunger, craving sweets and fat, and ultimately weight gain. Several epidemiological studies show the same connection, including one from Columbia University in New York that used government data on 6,115 people to compare sleep patterns and obesity. Researchers found that people who sleep two to four hours a night are 73% more likely to be obese than those who get seven to nine hours. Those who get five or more hours of sleep are 50% more likely to be obese than normal sleepers. Those who slept six hours are 23% more likely to be obese. Rolling out a cot at the end of the meal may not be an option; however addressing our customers' needs through responsible menu planning is requisite. Food professionals have always regarded the flavor experience, the relaxation a meal can provide and flavorful taste sensations as key components. Today we realize these experiences may be part of a bigger picture, one where flavor is an integral part of the health issue. TOP |
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