How do you feel about brussels sprouts?
I grew up eating them every Christmas, but never at any other time of the year.
I thought they were tolerable…
But my father LOATHED them with a passion.
He wasn’t keen on other bitter vegetables either, like cabbage.
And my own kids used to look aghast at any dark green leafy vegetables I put on the table.
It turns out that there are reasons why some people get such revulsion at bitter-tasting veg.
For instance, genetics…
The TAS2R38 gene encodes for a taste receptor that affects how we perceive the bitter compounds in cruciferous vegetables like brussels sprouts and kale.
But it’s also conditioning too…
If someone grows up eating a variety of vegetables, they are more likely to enjoy them as adults.
Personality is also a factor…
Some studies suggest that people who are more open to new experiences are more likely to enjoy bitter tastes – or more likely to force themselves to try them.
On the other hand, I know people who get a real kick out of bitter tastes.
I’ve a friend who is OBSESSED with sprouts and even eats them in the summer – they also love really hoppy beers and dark roast coffee.
But here’s the thing…
Bitter vegetables (love ‘em or loathe ‘em) are REALLY good for you.
Why Bitter is Better
As well as the aforementioned brussels sprouts, kale and cabbage, other bitter-tasting vegetables include radicchio, Swiss chard, endive (a variety of chicory), dandelion greens, collard greens, rocket and watercress.
But why are they so bitter?
Well, for their own protection, mainly.
Many bitter compounds, such as glucosinolates in broccoli, rabe and kale, or sesquiterpene lactones in lettuce and chicory, act as natural pesticides.
They can also regulate the plant’s response to injury or infection, closing wounds or strengthening resistance against pathogens.
In some cases, bitter compounds help with nutrient uptake from the soil.
And in others, like the flavonoids in dandelion greens, function as antioxidants to deal with stress from UV radiation and disease.
The same compounds that help the plant defend and regulate itself can also help humans too.
Which is why leafy green vegetables are such powerhouses in terms of nutrition and overall health.
Here’s an example…
New Japanese research reveals the vegetable type that helps blood flow and blood sugar
Polyphenols are compounds found in plants – and they have loads of benefits.
- They act as antioxidants, helping combat oxidative stress in the body by neutralising free radicals.
- They can help reduce inflammation linked to various health issues, such as arthritis, heart disease, and certain types of cancer.
- They can improve heart health by enhancing blood vessel function, reducing blood pressure, lowering cholesterol levels, and decreasing the risk of blood clots.
- They influence gut health by modulating the gut microbiota, and they promote the growth of beneficial bacteria.
- Some polyphenols, such as those found in green tea, help regulate blood sugar levels. They can improve insulin sensitivity and reduce the risk of type 2 diabetes.
However, it’s not fully understood how exactly polyphenols work in your body to provide these benefits.
To find out more, recent research has been caried out by the Shibaura Institute of Technology in Japan, led by Professor Naomi Osakabe and Dr Yasuyuki Fujii.
Their findings were published in the journal Biomolecules in February.
They explored how polyphenols interact with sensory receptors in the gut, and how this might influence your metabolism and overall health.
Their studies suggests that polyphenols interact with bitter taste receptors in the gut cells and nerves.
This triggers effects like better blood flow, more regulated blood sugar levels, reduced obesity, and improved mood and memory.
This could be why bitter foods are good for you gut – but can also benefit your mood, memory, weight, blood pressure and blood sugar levels!
Apparently, men also have these receptors in their testicles too, which means that bitter vegetables can lead to higher sperm counts.
(Not something that particularly bothers me these days, but it’s interesting regardless!)
How to Enjoy Bitter Veg
If you’re looking to include more bitter leafy vegetables in your diet for health reasons but you are put off by the taste, there are several strategies you can use to make them more palatable:
- Blanch vegetables by boiling them briefly and then plunging them into ice water can help reduce bitterness. This process can leach out some of the bitter compounds.
- Pair with fats. Try sautéing greens like kale or collard greens in olive oil or add a creamy dressing. The fats help mellow out the bitterness.
- Add acidic ingredients like lemon juice or vinegar. A splash of balsamic vinegar or a squeeze of fresh lemon juice over cooked greens can make a significant difference.
- Sweet flavours can mask bitter tastes. Try adding honey to bitter vegetables.
- Herbs and spices can help distract from the bitterness. Garlic, onion, ginger, or herbs like basil and oregano can add new flavour dimensions that overshadow the bitterness.
- Roasting vegetables can bring out their natural sweetness.
If the intense flavour of your greens is too much, mix them with sweeter vegetables like carrots or tomatoes.
It’s important to eat these foods, so if you are a natural hater of bitter green things, do try and experiment!
If you have any techniques to share, let us know!
