Spices Appetite Nutritionist- The more fragrant you eat, the healthier you will be
During a recent seminar held by the County of Los Angeles Public Health, experts discussed a new approach to enhancing dietary health by incorporating herbs and spices to improve the taste and appeal of food, thereby encouraging greater fruit and vegetable consumption among Americans.
Kristina Petersen, an associate professor of nutrition sciences at Penn State University, highlighted the significant impact that diet has on disease prevention and overall health. However, she noted that the dietary quality of Americans at various life stages remains notably low. With a maximum healthy eating score set at 100, Americans score between 50 and 60 from age two through adulthood, a figure that falls well below those of other countries. This alarming trend underscores the urgent need for improving dietary quality in the U.S.
Petersen identified two main issues contributing to this dietary dilemma: insufficient intake of healthy foods and excessive consumption of unhealthy options. National sampling data reveals that Americans are consuming fewer vegetables, dairy products, and protein-rich foods than recommended. Approximately 90% of Americans fail to meet vegetable intake recommendations, while around 80% do not consume enough fruit. Additionally, there is an oversupply of refined grains in their diets. On the flip side, intake of saturated fats—primarily from meat and oils—and sodium exceeds recommended levels.
“Taste is crucial,” Petersen remarked. Data from the International Food Information Council indicates that flavor is the primary factor consumers consider when purchasing food. Between 2010 and 2024, taste has consistently outranked considerations such as price, health benefits, convenience, and environmental sustainability. Furthermore, the perception of flavor plays a significant role in food choices; healthier options like low-sodium or low-sugar foods are often perceived to lack taste. This has led to the notion that “unhealthy equals delicious,” whereby the more unhealthy a food is described, the more appealing it seems to consumers, leading to increased consumption.
As a result, many countries, including the U.S., U.K., and Australia, now recommend adding spices to improve food flavor as part of sodium reduction strategies in their dietary guidelines. The 2020-2025 Dietary Guidelines for Americans specifically highlight that using herbs and spices can enhance flavor while simultaneously reducing added sugars, saturated fats, and sodium, ultimately increasing enjoyment of nutrient-rich meals.
Clinical trials and sensory studies have demonstrated the benefits of replacing added sugars, saturated fats, and sodium with spices. A 2021 study conducted in a high school cafeteria in the U.S. showed that simply adding spices to recipes significantly increased consumption of mixed vegetables (broccoli, cauliflower, carrots) by 51%, broccoli by 29%, and carrots by 47%.
According to the USDA’s 2020-2025 Dietary Guidelines, unhealthy eating patterns can lead to numerous health problems. The prevalence of obesity in the U.S. is a significant concern, with approximately 74% of adults and 40% of children and adolescents classified as overweight or obese. Cardiovascular disease (CVD) also ranks as a major health issue, with high blood pressure and high cholesterol being key risk factors for heart disease and strokes—conditions that are more prevalent among overweight and obese individuals. Diabetes is similarly troubling, as nearly 11% of Americans are diagnosed with the condition, with about 35% considered pre-diabetic. The risk is even higher among adults over 80 and among Asian women when it comes to bone health and muscle strength.
