Inside Cookery: The science of ‘moreish’

In Inside Time’s monthly recipe column, a prison nutritionist provides ideas for creating your own tasty and wholesome dishes

The bliss point sounds like something wonderful. Who would not want to reach a point of pure bliss? In fact, the bliss point in relation to food is a cleverly engineered tool used by food manufacturers intended to make the consumer want to eat more and of course buy more, which means greater profits for them.

The bliss point works because of how the brain’s reward system responds to food.

The bliss point refers to the exact combination of sugar, fat and salt in a food, along with an ideal texture, that makes a food product so highly craveable and moreish so that it’s difficult to resist and difficult to stop eating. Food manufacturers are experts at developing products with this in mind, many of them ultra-processed foods. 

The bliss point works because of how the brain’s reward system responds to food:

• Sugar triggers quick energy signals in the brain 

• Fat creates richness and mouthfeel 

• Salt enhances flavour and reduces bitterness 

• Texture increases sensory reward. 

When these are combined in an optimum ratio, the brain releases dopamine, a chemical linked to motivation and reward.

Try these tips if you don’t want to be caught out by the bliss-point foods.

1. Expect the effect: The biggest trap is thinking, “I should be able to stop when I’m full.” Bliss-point foods are designed to override that signal. 

2. Don’t eat straight from the packet: Portion out a small amount first, even if it’s just into a cup or container and put the packet away, out of sight.

3. Slow the “reward loop” down by:

• Eating more slowly

• Putting food down between bites

• Drinking water alongside

• Deliberately pausing halfway through.

This gives your brain time to register fullness signals.

4. Don’t reach a point of extreme hunger: When you’re very hungry, your brain prioritises fast energy and reward which makes the drive to eat these ultra-palatable foods.

Instead, where possible:

• Eat at regular times

• Include something filling (protein or fibre-based foods) earlier in the day.

5. Watch out for “non-hunger triggers”: Boredom, stress, routine and availability can all be reasons to reach for bliss point foods.

Air fryer caramelised bananas 

Sprinkle with oats for a balanced breakfast that keeps cravings at bay. Alternatively, eat it as a non-processed pudding.

Ingredients:

• 1-2 firm, ripe bananas

• 1 tbsp butter or vegetable oil spread

• 1 tsp sugar 

• ½ tsp ground cinnamon

• Small carton of natural yoghurt to serve

Instructions:

1. Peel the bananas and slice them in half and place, cut side down in an air fryer proof dish.

2. In a small bowl, combine the butter, sugar, and cinnamon. Spread the mixture over the exposed side of the bananas.

3. Place in the air fryer and cook at 180°C for 10 minutes until golden and bubbling. 

4. Eat with a blob of natural yoghurt.