In the 1990s, when the trend became low in fat, many manufacturers removed saturated fats only to boost the sugar content to make the food palatable – and often ending up being no healthier than their originals. The current consumption of saturated fats remains high.
A team of researchers at Pennsylvania State University has found a way to reduce saturated fat, sugar, and salt in some traditional American dishes without losing the flavor. And the answer? Healthful herbs and spices.
“Cardiovascular disease remains one of the leading causes of death worldwide, and saturated fat and sodium are two of the main drivers of that disease that we can realistically try and limit,” said Kristina Petersen, associate professor of nutritional sciences at Penn State. “One major obstacle to reducing these ingredients in food is the impact it can have on flavor. Our study was able to show that if a proportion of the saturated fat and salt is replaced with herbs and spices, the flavor is not only maintained but often improved in the food.”
Using a list of 10 foods that are commonly consumed and high in sodium, added sugar, and saturated fat—such as meatloaf, chicken pot pie, macaroni and cheese, and brownies—the researchers prepared three recipe variations of each item on their list. Three versions consisted of:
- Original: Typical levels of saturated fat, sugar, and salt
- Nutritionally Improved: Lower saturated fat, sugar, and salt.
- Nutritionally Herbally and Spicyly Enhanced: The second version increased with herbs and spices like garlic powder, ground mustard seed, cayenne, cumin, rosemary, thyme, cinnamon, and vanilla extract.
For instance, in the recipe for macaroni and cheese, unsalted butter replaced salted, the amount was lessened, skim milk replaced regular milk, reduced-fat cheese was added, and extra salt was removed. The herb-and-spice version had onion powder, garlic powder, ground mustard seed, paprika, and cayenne.
Then came the fun part: the blind taste tests with 85 to 107 participants per recipe. Participants rated each version on overall liking and various attributes like appearance, flavor, and texture.
Results indicated that the herb-and-spice versions of seven of the ten dishes were liked as much or more than the originals. Indeed, a preference was shown for the healthier versions that had flavor tweaks, like brownies and chicken in cream sauce, over the originals. Participants preferred the original versions for only a few dishes, like mac and cheese and chicken pot pie.
They estimated that if 25% of the U.S. adult population changed to the healthier recipe varieties, then, on average, the intake of saturated fat and salt would decrease by 3% and increase to about 11.5% if everybody made the switch. Relatively minor adjustments were observed for added sugars.
The study, which appeared in the Journal of the Academy of Nutrition and Dietetics, said the reduced content of these important nutrients means the recipes should be further developed and offered to consumers.
“If done on a broader scale, such modifications could improve dietary health,” Petersen said.
Results indicated that the herb and spice versions of seven of ten dishes were liked as much as the originals.
ANI