Here’s a little known yet fascinating fact:

Did you know that all of the thousands of recipes worldwide boil down to just 5 basic tastes?

Whether you’re eating a spicy Thai curry, an aromatic potato soup from Italy, or a delicate French mousse au chocolat - they all come down to a few essential tastes that can be detected by our tongues.

True, there are hundreds of different flavors and aromas that can make your plate more interesting, and it’s often a combination of several key ingredients that makes a dish really unique.

But, nevertheless, the taste buds in our tongues can distinguish just these 5 basic tastes.

Wonder what these are?

They are sweet, sour, salty, bitter, and umami (or savory).

Each of these flavors is unique in its own right, and they all carry an important function. You see, taste used to tell us what we could eat (and what would be dangerous). Thus, taste has an important signaling function for us.

Let’s look at each of the 5 tastes in turn. 

What is taste?

Taste is a sensation that we perceive when we are eating food. Whenever we eat something, a chemical reaction between the food and our taste buds creates a sensation that tells our brain what we eat.

Our tongue is covered with thousands of tiny dents called papillae. These, in turn, carry hundreds of different taste buds. Within each taste bud, there are again up to a hundred taste receptor cells that perceive the taste of the food we eat. Each taste bud is responsible for detecting a specific kind of taste.

Pretty impressive, don’t you think?

Whenever we take a bite of something, the taste buds on our tongue detect the taste and tell our brains what we’re currently eating. Our brain will then make an instant judgment if we like it, whether it is potentially dangerous, or if we should indulge and eat even more (of that rich chocolate cake)!

So, what exactly are those different tastes that our tongues discover for us?

Sweetness

Ever heard of the expression “she has a sweet tooth?” It’s referring to someone who loves to eat chocolate and other sweets, and it’s an homage to the probably best known (and most loved) of the 5 tastes - sweetness.

Sweetness can be considered the most pleasant taste, signaling our brain that what we’re eating is enjoyable and full of energy. Usually, sweetness comes from carbohydrates, especially simple sugars and starches that are present in fruits and vegetables - such as apples, berries, or oranges, for instance.

These carbohydrates have always been an important energy source for our bodies. Thus, when we are facing a slice of sweet apple cake, we are naturally inclined to eat it (and get ourselves a second piece, as well).

Our brains tell us that we need that energy, and if we don’t need it right now, we’ll simply store it for later.

This, of course, also poses a problem in today’s society which is characterized by an abundance of sugar and sweeteners in our foods. Our brains are naturally inclined to let us eat sweet things - even if we already have enough energy.

Especially processed foods often contain lots of refined sugar or fructose, making them irresistible, yet unhealthy at the same time.

Don’t worry - the morale of the story is not to cut out sweetness and sugar altogether. Rather, be aware of their powerful effect on our brain and taste buds, and use it just the right amount.

Using sweetness in the right quantities can really propel your cooking (and baking) to the next level.

Sweetness in the kitchen

You’ll find sweet flavors in almost any cuisine. The most obvious sweet food is the dessert - whether you’re having a boiled banana soup from Vietnam, mango with sticky rice from Thailand, a rich mousse au chocolate from Europe, or any of the hundreds cakes, pastries, and carefully crafted chocolate pieces - you’ll discover that any culture has some form of sweet treat.

But it’s not just desserts that make use of this pleasant taste. Many main dishes rely on some form of sweetness being added. In Thailand, for instance, sweetness is an element in almost any main dish, used to balance the spicy and salty elements of the food.

These foods are packed with sweetness

Fruits & Vegetables

• Apples
• Pears
• Bananas
• Peaches
• Grapes
• Dates
• Apricots
• Melons
• Beets
• Sweet potatoes

Sugars & Sweeteners

• Table sugar
• Coconut sugar
• Beet sugar
• Muscovado sugar
• Agave syrup
• Maple syrup

Sourness

Sourness, also known as tartness, is the sensation that detects acidity. In high quantities, sourness can give you that unique mouth-puckering sensation - imagine biting into a lemon slice.

While certain levels of sourness are enjoyable, a strong perception of sourness can become unpleasant.

Why? Because spoiled food often develops a sour, unpleasant taste. Sourness, therefore, has played an important role in helping us to detect foods that have gone bad.

It also lets us judge the ripeness of fruits and vegetables. Unripe fruit (a green mango, for instance) which is not ready to be eaten often still has a strong sour flavor.

Sourness in the kitchen

The sour taste plays an important role in the kitchen. Quite often, a dish that seems bland or unbalanced lacks just one key element - some ingredient that would add sourness. A little bit of citric acid can bring a sweet candy to a whole new level.

The next time you’re not satisfied with homemade pesto, hummus, or any other type of sauce, try adding some lemon juice, lime juice, white wine vinegar, or rice vinegar.

Sourness is also a result of fermentation - a century-old natural process that changes the chemical composition of food and brings out entirely new flavors. It’s used in sourdough baking, making sauerkraut or kimchi, or fermenting grapes until they turn into this fermented juice we call wine. 

These foods are packed with sourness

• Lemon
• Lime
• Grapefruit
• Rhubarb
• Sourdough bread
• Sauerkraut
• Vinegars
• Kombucha
• Tamarind

>>Do you want to learn how to make your own kombucha at home? Join our course “Raw Food Essentials” and start preparing kombucha and other delicious raw food.

Saltiness

What saltiness is seems quite obvious, right? It is the taste we derive from salt. In fact, saltiness is detected by our taste buds when sodium ions are present, or other alkalic ions.

Saltiness is an important taste in a wide variety of dishes, from salads, soups, and stews, to bread, cakes, and desserts. It is often used in combination with other ingredients to enhance the overall flavor of a recipe.

Is salt healthy?

Have you ever heard of the claim that salt isn’t good for you? Well, the truth is a little more nuanced, of course.

Salt, or sodium, plays an important role for our bodies. It is used by our bodies to keep fluids in check and balance our blood pressure. It also helps to regulate the proper functioning of our nerve and muscle cells.

For the past decades, however, it has become clear that excessive amounts of salt are linked to cardiovascular disease by increasing blood pressure. In turn, this has led to recommendations to severely limit salt intake.

However, more recent studies found that low doses of salt do not promote cardiovascular disease. On the contrary, sustained low intake of salt can even carry some serious side effects, including higher insulin resistance, lower levels of bad cholesterol, and hyponatremia.

Especially processed foods contain high levels of sodium. Therefore, eating lots of processed foods can lead to a higher sodium intake than required, and consequently, to negative effects on your health.

The bottom line

If your doctor has recommended you a low-salt diet, then it’s probably best for you to follow suit.

For most people who have no cardiovascular condition, however, normal levels of salt are not an issue. The WHO recommends an intake of less than 5 g of salt per day. Salt is needed for our bodies to function properly, so reducing it too much carries some serious health risks.

Make sure to reduce processed foods so you won’t consume too much salt. Instead, we recommend you to learn how to cook which gives you much more control over your health.

Salt in cooking

Salt is one of the most essential elements in the kitchen. You will find it in pretty much every cuisine around the world. Little surprise, it does so much more than just adding saltiness to your food.

Salt, obviously, helps to bring out the salty taste in our food. In many cuisines, salt is often balanced with vinegar, sugars, and earthy flavors to make a dish outstanding.

On top of that, salt acts as a flavor enhancer. It brings out the flavor of other ingredients, as well. That’s why you’ll often find a pinch of salt added to desserts such as mousse au chocolat or pastry dough.

In baking, salt is essential to make the dough stronger and more stretchy. The right amount of salt is key when baking bread, pizza, or focaccia.

Last but not least, salt again plays a huge role in fermentation. It helps the “right” bacteria to thrive while keeping the “bad” microbes at bay.

Curious about different types of salts that you can use in the kitchen? Then check out our article about essential types of salt you should know about. 

These foods add saltiness to your dishes

• Table salt
• Sea salt
• Himalayan salt
• Soy sauce
• Miso paste
• Fermented vegetables (plus their brine)

Bitterness

Bitterness is probably the least liked taste of them all. It can be perceived as sharp and pungent, often unpleasant. The presence of bitter flavor is an important sign telling us that something might be potentially toxic or dangerous.

It’s no coincidence that we talk of a “bittersweet” feeling when we’re caught in situations that are both happy yet somber - such as finally seeing an old friend again, knowing that we’ll have to say goodbye shortly.

Bitter foods are often seen as undesirable. Yet, some bitter foods appear to have health-promoting qualities, including improved digestion, nutrient absorption, and gut promotion. 

The perception of bitterness also varies from person to person. While some really appreciate this sharp flavor, others find even the slightest hint of bitterness unpleasant.

Bitterness in cooking

As you might already expect, bitterness needs to be carefully balanced in our meals. A little bit of bitterness can often make the flavor of your dish richer and more complex. Add too much, however, and it can overwhelm the whole dish.

Chocolate is the perfect example. Most people wouldn’t dare to eat a chocolate bar made from 100% pure chocolate, but with the addition of some sugar or spices, it quickly becomes one of the world’s most favorite sweet snacks. 

These foods add bitterness to your dishes:

• Cocoa powder or solids
• Coffee
• Cranberries
• Bitter melon
• Brussels sprouts 
• Broccoli
• Eggplant
• Artichokes
• Chicory
• Grapefruits
• Beer
• Olives
• Red wine

Savoriness (Umami)

Savoriness, also known as umami, is the fifth basic taste. It describes the tastes of glutamates and nucleotides and is traditionally associated with the flavor of broth and meat. However, there are lots of plant-based foods full of umami, such as mushrooms or seaweed.

The discovery of umami dates back to 1907 when Japanese chemist Ikeda Kikunae successfully isolated glutamic acid from kelp. He had realized that the Japanese soup stock Dashi carries a unique flavor quality that could not be described as sweet, sour, salty, or bitter.

But it took many more years until umami was officially being recognized as a basic taste. Many people believed umami to be a sensation of saltiness. But when taking away the umami-flavored element of a dish, the overall flavor composition would change significantly.

The perception of umami comes from the presence of amino acids, such as glutamate. From an evolutionary standpoint, foods rich in umami were those that provided essential proteins for our bodies. We are basically primed to enjoy the flavor of umami-rich foods. What’s more, umami is even present in human breast milk, preparing us from the first days of our lives for this unique sensation.

Umami in cooking

Umami is often the key to a well-rounded dish. While many people find it difficult to pinpoint the taste of umami, its absence in a miso soup or vegetable broth would be clearly felt.

One of the cuisines we associate the most with umami is Japanese - from the classic dashi stock, and nori-wrapped sushi rolls, to miso ramen soup and more, there’s a wide range of famous dishes that thrive because of their umami flavor.

In vegan cooking, umami is often added through the use of mushrooms, seaweed, soy sauce, or miso paste. The process of cooking these umami-rich ingredients brings out the umami taste even more.

Do you want to learn how to make dashi stock (and prepare homemade ramen noodle soup from it)? Then check out our course “Vegan Japanese - Sushi and Ramen”.

These foods add umami to your dishes:

• Mushrooms, e.g. shiitake
• Tomatoes
• Soy sauce
• Miso paste
• Seaweed, e.g. nori or kombu
• Spinach
• Celery
• Green tea
• Nutritional yeast