Ask the Experts: Satisfying Your Taste Buds; Beetroot Juice; Non-Meat Protein Sources
Q: When you eat something you really like and that tastes good, why do you keep eating it? The second mouthful (or so) certainly doesn’t taste any better (or different) than the first one.
A: Susan B. Roberts, PhD, director of Tufts’ HNRCA Energy Metabolism Laboratory and author of The “I” Diet, replies: “There is no definitive answer yet, but this seems to involve several centers in our brain. The orbitofrontal cortex (front of the brain) processes taste information, recognizes tastes and also seems to be involved in something called sensory specific satiety, which is a technical term for taste saturation. We need to eat a certain amount of a food before those neurons are satisfied for taste. So, one bite doesn’t do it.
“In addition, our reward center in the midbrain gets activated for the prospect of food and available food of a kind we like, so until our sensory-specific satiety mechanism tells us the portion size is sufficient, addictive chemicals are released, such as dopamine, to keep us eating.”
Q: Are there benefits of beetroot (beet) juice for exercise performance or heart health? If so, how much would I need to drink to get the benefit?
A: Jennifer Sacheck, PhD, an associate professor at Tufts’ Friedman School who specializes in physical activity research, says: “Beetroot juice is currently a ‘hot’ nutritional supplement for its touted effects both on reducing cardiovascular disease risk and its potential to improve endurance exercise performance. Beetroot is naturally high in nitrate, which is converted to a signaling molecule called nitric oxide in the body. Nitric oxide has beneficial effects on vasodilation (relaxation and widening of blood vessels, increasing blood flow).
“A review of studies examining the relationship between beetroot juice and cardiovascular disease risk showed a beneficial effect of consuming between 200 and 500 milliliters (about 6½ to 17 ounces) of beetroot juice daily on systolic blood pressure (top number). For exercise performance, enhanced vasodilation translates to increased oxygen and nutrient delivery to exercising muscles. Studies where subjects consumed about 500 milliliters of beetroot juice about 2 hours before exercise had increased performance before reaching exhaustion.
“However, buyer beware: beetroot juice may cause stomach upset, especially in the quantities consumed in these studies, and drinking it may not translate into any perceived benefits in the less-than-serious athlete. For decreasing systolic blood pressure, it makes more sense to eat a variety of naturally nitrate-rich vegetables in addition to beets, such as spinach and other leafy green vegetables, carrots and cabbage. Although we’re often warned against consuming nitrate-treated processed meats due to their association with increased cancer risk, consuming a variety of vegetables naturally rich in nitrate has only been linked with health benefits.”
Q: I get my protein from dairy, such as cheese and milk, as well as in health shakes and smoothies. Is protein from dairy as good as from meat?
A: Yes, the protein in dairy is as good as from meat; it is considered a high-quality source of complete protein. V. Paige Murphy, a 2017 master’s candidate at Tufts’ Friedman School and a dietetic intern at Frances Stern Nutrition Center at Tufts Medical Center, explains: “Fortunately for those who avoid meat and meat products, there are numerous other suitable protein sources to choose from. Protein is comprised of ‘building blocks’ called amino acids that our bodies need to function. Though meat is a notable protein source because it contains all nine of the essential amino acids (which we must get from food), it is not the only one—eggs, dairy and soy products (like soy milk and tofu) also provide all of the essential amino acids in the desired proportions.
“Also, because protein is found in virtually all foods (except fats and oils), albeit smaller amounts in some, it is likely you are also obtaining protein from other unmentioned parts of your diet. Plant foods like beans and lentils not only provide protein, but unlike meat, they also boost fiber intake. Other plant-based protein options include whole grains, nuts, seeds and nut butters. Although these plant proteins are not considered high-value proteins from a biological standpoint, consuming a variety of such sources throughout the day will provide plenty of essential amino acids. As always, a healthy dietary pattern is one that is diverse and encompasses all of the food groups (but doesn’t have to include meat). If you follow that advice, you’ll get enough protein without needing special foods.”
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