Dr. Anuja Agarwala
India’s struggle with rising hypertension is often framed through numbers, guidelines, and risk factors. But behind all this sits a deeply human layer: our taste habits. What we crave, what feels “just right,” and what we reach for without thinking are shaped long before we realise it. Sodium is at the centre of this story. Our collective sodium intake remains far above recommended levels and reducing it has proven far harder than simply advising people to “add less”.
This is where taste education becomes essential. If we want sustainable sodium reduction, we must help people rediscover flavour in new ways. And one pathway that deserves far more attention is umami; the savoury taste associated with glutamates.
From the moment we are born, umami is already familiar to us. Glutamate, which is the key component in monosodium glutamate (MSG), is naturally abundant in human breast milk and in everyday foods like tomatoes, mushrooms, cheese, and fermented foods. Yet, as adults, we overwhelmingly lean on salt to satisfy savoury cravings. Over time, this preference overshadows other flavour cues.
The opportunity in front of us is clear: can we retrain the palate to enjoy savoury depth without relying on high sodium? The answer, backed by decades of research, is yes, and the solution is more accessible than most people assume.
Understanding the sodium gap
High-sodium diets fuel hypertension across age groups in India and reducing sodium in our food system is a public health imperative. But we cannot ignore the barrier of taste. People reject low-salt foods not out of defiance, but because abrupt changes clash with their conditioned palate.
MSG offers a practical bridge. With only 12% sodium compared to 39% in table salt, MSG contains nearly 70% less sodium. When used alongside reduced salt in cooking, it can lower sodium content by up to 40% without compromising flavour. Even modelling data from the US shows that replacing some sodium chloride with glutamates could reduce sodium intake in key food categories by 7.3%.
Taste education begins early
Exposure is the first step towards acceptance. Research consistently shows that children who grow up tasting a wide range of flavours, including umami-rich foods, are more open to lower salt options later in life. If we want to shift India’s sodium story, we must start where habits form.
Simple steps can make a difference:
- Incorporating umami-rich foods into home-cooked meals
- Introducing MSG thoughtfully in dishes where salt often dominates
- Normalising savoury depth beyond the salt-shaker
- Helping young people recognise and enjoy balanced flavours
In many Indian kitchens, dals, sabzis, soups, khichdi, and broths already hold a natural affinity for umami. Adding a pinch of MSG in combination with reduced salt can actually make these dishes more flavourful, which is an important psychological win for families trying to eat healthier without feeling deprived.
Healthy does not mean bland
Consumers often fear that healthier food will feel bland or joyless. But what we need to understand is that sodium reduction does not need to be a punishment. When people learn to identify savoury notes from ingredients rather than from salt alone, they begin forming new flavour expectations. Umami can help unlock this shift.
Taste education initiatives in schools, communities, culinary trainings, and public programmes can help a generation grow up understanding how flavour works. Changing behaviour starts with changing experiences on the plate.
A more hopeful path forward
We have long treated salt reduction as a numbers game. But it is, at its core, a behaviour and taste challenge. Umami, supported by science and already familiar to our biology, offers an effective lever. If we want India to eat with both health and happiness in mind, it’s time to bring taste back into the nutrition conversation and help our palates relearn what they may have forgotten.
