What is a Supertaster?
Coined by experimental psychologist Linda Bartoshuk in the 1990s, the term "supertaster" refers to an individual with a heightened ability to perceive taste. This heightened sensitivity is not just a matter of preference but has a biological basis. Supertasters typically have a denser concentration of fungiform papillae, the mushroom-shaped bumps on the tongue that contain taste buds. While the average person has a moderate number of these papillae, a supertaster has a significantly higher count, leading to a much more intense taste experience. In addition to a higher number of fungiform papillae, some studies link supertasting to specific genetic variations, particularly in the TAS2R38 gene, which governs sensitivity to bitter compounds like PTC and PROP.
Common Characteristics and Signs
Identifying yourself as a supertaster often comes down to observing your eating habits and taste reactions. The following are common signs associated with a heightened sense of taste:
- Intense bitterness perception: This is the most pronounced sign. Foods and drinks with bitter components, such as black coffee, dark chocolate (especially over 70% cocoa), and certain green vegetables, taste overwhelmingly bitter and unpleasant.
- Aversion to cruciferous vegetables: Vegetables like broccoli, Brussels sprouts, kale, and cabbage contain bitter compounds that can be especially off-putting to supertasters.
- Strong reactions to spicy food: Along with an increased number of taste buds, supertasters may also have more pain receptors on their tongue. This means that spicy foods, like those with jalapeño or cayenne, can feel intensely painful rather than just hot.
- Avoidance of tobacco and alcohol: The bitter flavors in hard liquor, certain wines, and beer (especially IPAs) are often too intense for supertasters, making them less likely to smoke or consume alcohol.
- Overwhelming sweetness or richness: Supertasters can also be highly sensitive to sweet and fatty flavors. Rich desserts, high-sugar items, and very fatty foods can taste excessively intense and sometimes unpleasant.
- Preference for salt: To mask the bitterness in some foods, supertasters may add more salt. For example, some find that adding salt to grapefruit can make it more palatable.
- Perceived as a "picky eater": Because of their intense flavor perceptions, supertasters often have a limited list of preferred foods. This behavior is sometimes mistaken for simple pickiness rather than a biological sensitivity.
How to Test Yourself at Home
While a definitive diagnosis requires genetic testing or professional evaluation, you can perform a simple at-home test to gauge your taste sensitivity. This method involves a harmless visual check of your fungiform papillae.
The Blue Food Dye Test
- Gather your supplies: You will need blue food coloring, a cotton swab or dropper, a paper reinforcement ring (like those used for 3-ring binders), a magnifying glass, and a mirror.
- Prepare your tongue: Dry the front of your tongue with a paper towel and place a few drops of blue food coloring on it with the cotton swab. The dye will stain your tongue, but not the papillae.
- Place the ring: Position the reinforcement ring on the colored part of your tongue.
- Count the papillae: Use the magnifying glass and a mirror to count the pink, uncolored dots (fungiform papillae) inside the circle of the reinforcement ring.
- Interpret the results: Count the number of pink bumps. If you count more than 35, you are very likely a supertaster. Between 15 and 35 suggests you're an average taster, and fewer than 15 indicates you are a non-taster.
Understanding the Three Taste Categories
Most people fall into one of three genetic taste categories: supertaster, average taster, or non-taster. Here is a comparison to help you better understand the differences:
| Characteristic | Supertaster | Average Taster (Medium Taster) | Non-Taster |
|---|---|---|---|
| Taste Intensity | Extremely high; flavors are vivid and intense. | Average perception; experiences flavors normally. | Lower perception; needs stronger flavors to taste food fully. |
| Fungiform Papillae Density | High density (typically >35 per hole-punch area). | Medium density (15-35 per hole-punch area). | Low density (<15 per hole-punch area). |
| Bitter Foods | Often avoids bitter items like black coffee, dark chocolate, and cruciferous vegetables due to intense bitterness. | Can tolerate and may enjoy a wider range of bitter foods. | May enjoy very bitter foods that others find unpalatable, like very dark chocolate. |
| Dietary Habits | May have a restricted diet, avoiding bitter, very sweet, or fatty foods. | Balanced approach, enjoys a wide variety of foods. | May prefer fatty, sugary foods and add more seasoning for flavor. |
| Substance Avoidance | Less likely to smoke or consume alcohol due to bitterness. | Consumption habits vary widely and are not as influenced by taste sensitivity. | More likely to smoke and consume more alcohol. |
Health Implications and Management
Being a supertaster is not just a quirky trait; it can have both advantages and disadvantages for your health. On the positive side, supertasters are less likely to become addicted to smoking and alcohol due to the unpleasant bitter taste. They may also naturally avoid high-fat and high-sugar foods, potentially leading to a healthier body mass index and improved cardiovascular health.
However, the disadvantages can be significant. The strong aversion to bitter-tasting but nutrient-rich cruciferous vegetables can lead to a lack of essential vitamins and fiber in the diet. This avoidance of healthy greens could potentially increase the risk for certain health issues, such as colon polyps and related cancers. Additionally, the habit of using excess salt to mask bitterness can contribute to high blood pressure and an increased risk of heart disease.
To manage a supertaster's diet, nutritionists suggest strategies to make healthy foods more palatable. For example, roasting vegetables like broccoli or Brussels sprouts can mellow their bitter flavors. Adding healthy fats, like olive oil, or a touch of sweetness can also help to mask bitterness and make them more enjoyable.
Conclusion
Determining if you're a supertaster is a matter of understanding your own taste perceptions and genetic predispositions. While a dense concentration of fungiform papillae and the TAS2R38 gene are key indicators, your personal experience with bitter, sweet, fatty, and spicy flavors is the most immediate clue. Although being a supertaster can present some dietary challenges, it is not an insurmountable obstacle to maintaining a healthy lifestyle. By becoming aware of your unique sensitivities, you can adapt your cooking and eating habits to enjoy a diverse and nutritious diet. Experiment with different preparations and less bitter alternatives to ensure you're getting all the vitamins and nutrients you need.
For further reading on managing dietary preferences, consider this resource from a registered dietitian: How to Tell if You're a Supertaster, According to an RD.
