Recent research has revealed that genes play a major role in food preferences and nutritional metabolism. Genes determine, in part, whether we like certain foods or can efficiently absorb and metabolize certain nutrients.
By utilizing genetic testing, you can scientifically understand what foods you tend to like and what nutrients you should take in, leading to a healthier diet. This article will explain in detail the relationship between genes, food preferences, and nutritional management.
Food preferences determined by genes
The relationship between taste and genes
Food preferences are closely related to taste sensitivity. Taste is classified into five basic tastes: sweet, salty, sour, bitter, and umami, and there are genes involved in each of these tastes.
Sweet taste sensitivity (TAS1R2, TAS1R3 genes）
The TAS1R2 and TAS1R3 genes determine the function of the sweet taste receptor.
Due to mutations, some people are more sensitive to sweetness than others.
People with a sweet tooth tend to eat less sugar.
Bitter taste sensitivity (TAS2R gene cluster)
The TAS2R gene cluster controls the function of bitter taste receptors.
People who are genetically predisposed to bitter tastes tend to dislike bitter foods such as coffee, bitter melon, and kale.
Conversely, people who are less sensitive to bitter tastes may be more likely to eat vegetables.
Fat sensitivity (CD36 gene)
The CD36 gene influences the ability to taste fat.
Due to certain mutations, some people are more sensitive to the taste of fat than others.
People who have a poor taste for fat tend to eat too many high-fat foods.
Salty and sour taste sensitivity (SCNN1B, PKD2L1 genes)
Saltiness is mediated by the SCNN1B gene, while sourness is mediated by the PKD2L1 gene.
People who are sensitive to salt may be more likely to eat less salt and therefore have a lower risk of high blood pressure.
The relationship between nutrient metabolism and genes
Carbohydrate metabolism (AMY1 gene)
The AMY1 gene determines the amount of amylase enzyme, which helps break down starch.
People with more copies of the AMY1 gene are able to digest carbohydrates more efficiently, which means blood sugar levels tend to rise more slowly.
People with fewer copies may metabolize carbohydrates more slowly and be at higher risk of insulin resistance.
Lipid metabolism (APOA5, FTO genes)
The APOA5 and FTO genes are involved in lipid metabolism.
People with certain variants of the APOA5 gene tend to have slower lipid metabolism and are more likely to accumulate triglycerides.
People with a mutation in the FTO gene are more likely to accumulate fat and are at higher risk of obesity.
Protein utilization efficiency (UCP2, PPARγ genes)
Mutations in the UCP2 gene may affect the efficiency of energy expenditure, such that a high protein intake may reduce the gain of body fat.
The PPARγ gene regulates the formation of fat cells and helps prevent the accumulation of body fat through the intake of a high-protein diet.
Vitamin and mineral metabolism
Vitamin D (VDR gene）
Mutations in the VDR gene affect how efficiently vitamin D is absorbed.
People with low absorption efficiency need to take advantage of sun exposure and supplements.
Folate (MTHFR gene）
People with mutations in the MTHFR gene may have a reduced ability to metabolize folic acid, which may affect DNA synthesis and homocysteine metabolism.
Iron (HFE gene）
Mutations in the HFE gene alter the ability to absorb iron.
People with the mutation are at risk of developing iron overload (hemochromatosis).
Nutritional management using genetic information
1. Benefits of genetic testing
By utilizing genetic testing, you can scientifically choose the eating style that suits you best.
Understand how genes influence food preferences.
Understand your optimal nutritional and metabolic profile.
Develop dietary improvement strategies based on genetic risk.
2. Personalized diet based on genetic information
People who have poor carbohydrate metabolism: Choose low GI foods to prevent a sudden rise in blood sugar levels.
People with slow lipid metabolism: Increase your intake of omega-3 fatty acids and limit saturated fatty acids.
People with high protein utilization: Utilize a high protein diet to maintain muscle mass.
3. Nutritional supplementation and dietary optimization
People with low absorption of Vitamin D: Increase your exposure to sunlight and consume Vitamin D along with fat.
People with low folic acid metabolism: Consciously consume green and yellow vegetables and supplement with supplements.
People at high risk of iron accumulation should adjust their iron intake appropriately and undergo regular blood tests.
Optimizing lifestyle using genetic information
1. The relationship between genes and eating habits
Genes influence not only food preferences and nutrient metabolism but also eating habits. People who are genetically predisposed to certain eating patterns may require unique approaches to health and weight management.
(1) Genes that regulate hunger and satiety (MC4R, LEPR genes)
MC4R gene (melanocortin 4 receptor）
It works to suppress appetite, but people with certain mutations tend to feel hungry more easily and overeat.
People with this mutation should consciously control the amount of food they eat and choose foods that are high in fiber and protein.
LEPR gene (leptin receptor）
It is involved in the receptor for leptin (the satiety hormone), and mutations in it make it harder to feel full.
People with low LEPR sensitivity can feel fuller more easily by chewing their food slowly.
(2) Influence of mealtime and genes (CLOCK gene)
CLOCK gene (circadian rhythm control gene）
It regulates the body’s internal clock, influencing meal timing and metabolic rhythms.
People with a mutation in the CLOCK gene are more likely to accumulate fat by eating late at night.
For those who are genetically susceptible, eating dinner earlier can help prevent body fat gain.
(3) Caffeine sensitivity and genes (CYP1A2 gene)
CYP1A2 gene (caffeine metabolizing enzyme）
It is involved in the ability to metabolize caffeine, with some types being fast and others being slow metabolizers.
People with slower metabolisms are more susceptible to the effects of caffeine, including insomnia and increased heart rate.
It is advisable to use a genetic test to determine one’s ability to metabolize caffeine and adjust one’s intake accordingly.
2. Gene-Based Diet and Weight Management
(1) Optimal diet methods for each genetic type
(A) People with poor carbohydrate metabolism (low AMY1 gene expression)
Carbohydrates may be digested more slowly, leading to poor insulin sensitivity.
Eat mainly low GI foods and be conscious of stabilizing your blood sugar levels.
Eat foods that are high in fiber to slow down the absorption of carbohydrates.
(B) People with slow fat metabolism (mutations in APOA5 and FTO genes)
A high-fat diet tends to lead to the accumulation of body fat.
Eat a diet high in protein (meat, fish, eggs, dairy products).
Taking B vitamins, which support muscle synthesis, can lead to more effective weight management.
(C) People who benefit from a high-protein diet (UCP2, PPARγ genes)
Protein intake may have a positive impact on weight management.
Eat a diet high in protein (meat, fish, eggs, dairy products).
Taking B vitamins, which support muscle synthesis, can lead to more effective weight management.
3. Personalized nutritional management using genetic information
(1) Optimize your nutrient intake plan
Your genetic needs for certain nutrients vary, so it’s important to base your meal plan around that.
People who have poor absorption of Vitamin D (VDR gene) → Use supplements and get moderate sun exposure.
People with poor folic acid metabolism (MTHFR gene) → Increase the intake of green and yellow vegetables and consciously consume foods that are rich in folic acid.
People at risk of iron accumulation (HFE gene) → Adjust your iron intake and maintain a balanced diet.
(2) Meal timing and hormone balance
Genes also affect hormone secretion, and it is known that weight and metabolism change depending on the timing of meals.
People with low insulin sensitivity (IRS1 gene mutations）
Eating a good breakfast will help prevent a sudden rise in blood sugar levels.
Avoid eating late at night to reduce insulin pressure.
People who are prone to appetite hormone imbalance (LEPR, MC4R genes）
Reduce snacking and increase the satisfaction of each meal.
Eating a diet high in protein and fiber will keep you feeling fuller for longer.
4. Combining genetic information with the latest nutritional science
(1) Meal plan design using AI
By combining genetic information and dietary data, AI proposes the optimal nutritional plan.
Technology is evolving to use smartphone apps to compare daily food records with genetic data and provide dietary advice in real time.
(2) The future of personalized supplements
Customized supplements based on genetic information can be developed to meet individual nutritional needs.
AI analyzes individual metabolic data and suggests the optimal combination to supplement necessary nutrients.
Personalized nutrition strategies using genetic information
1. Optimizing dietary restrictions based on genetic information
Different genes affect how your body responds to certain foods, and genetic testing can help you determine if you need to limit certain foods.
(1) Lactose intolerance and the LCT gene
The LCT (lactase) gene regulates the production of an enzyme that breaks down lactose.
People with a genetic mutation that causes lactose intolerance are prone to indigestion and stomach pains when they consume dairy products.
It is a good idea to choose low-lactose foods (yogurt, lactose-free milk) and foods that are rich in calcium and vitamin D.
(2) Gluten intolerance and HLA-DQ genes
People with mutations in the HLA-DQ2/HLA-DQ8 genes have a stronger immune response to gluten and are at increased risk of celiac disease.
If you are genetically at high risk, you can expect your digestive symptoms to improve by being conscious of your gluten-free diet.
(3) Caffeine metabolism and the CYP1A2 gene
Variations in the CYP1A2 gene determine the rate at which caffeine is metabolized.
People with slower metabolisms are more susceptible to the effects of caffeine, which can cause insomnia and palpitations.
Health risks can be reduced by understanding metabolic capacity through genetic testing and appropriately adjusting caffeine intake.
2. Genetic-based anti-aging nutrition
Genes also affect the speed of aging and resistance to oxidative stress. Based on your specific genetic information, it is possible to choose an optimal anti-aging diet.
(1) Oxidative stress resistance and the SOD2 gene
The SOD2 gene is involved in the production of the enzyme superoxide dismutase (SOD).
People with low tolerance to oxidative stress can prevent cellular aging by actively consuming foods rich in antioxidants (blueberries, nuts, green tea).
(2) Collagen metabolism and the COL1A1 gene
Mutations in the COL1A1 gene affect the amount and quality of collagen produced.
People with this mutation should be mindful to consume foods that contain vitamin C and proline (citrus fruits, fish skin, and soy products), which support collagen synthesis.
(3) Methylation ability and the MTHFR gene
The MTHFR gene regulates the process of DNA methylation and is involved in cell repair and anti-aging.
Consuming foods containing methyl group donors such as folic acid, vitamin B12, and betaine (spinach, asparagus, and liver) optimizes gene methylation and contributes to anti-aging.
3. Sports nutrition management using genetic information
Genetics also plays a role in athletic performance and endurance, helping to optimise sports nutrition.
(1) Endurance and the ACTN3 gene
The ACTN3 gene is involved in the formation of fast-twitch muscles (muscles that provide explosive force).
People with the mutation have a higher proportion of slow-twitch muscles (muscles involved in endurance), making them suited to endurance sports.
A high carbohydrate diet and adequate protein intake can help improve performance.
(2) Muscle recovery ability and the IL6 gene
The IL6 gene influences inflammatory responses and the rate at which muscles heal.
If you have an inflammatory condition, consuming omega-3 fatty acids and anti-inflammatory foods (turmeric, ginger) can help speed recovery.
(3) Fatigue resistance and the PPARGC1A gene
The PPARGC1A gene is involved in mitochondrial activation and energy production.
People with low mitochondrial function can promote recovery from fatigue by taking creatine and L-carnitine.
4. Future nutritional management using genetic information
(1) AI-based genetic and dietary analysis
A system is currently being developed that uses AI to analyze genetic information and dietary data in real time and suggest optimal meal plans.
Gene-based dietary management apps will become widespread, providing personalized nutrition strategies.
(2) The evolution of personalized supplements
Customized supplements based on genetic information are developed to provide products perfectly tailored to each individual’s nutritional needs.
For example, “supplements for people with poor iron absorption” or “enhanced supplements for people with poor folic acid metabolism” will be designed on an individual basis.
(3) Integration of gene therapy and nutritional management
It is envisioned that in the future, gene editing technology (CRISPR) will be used to modify genes involved in nutritional metabolism.
For example, it may be possible to develop a treatment that “corrects genes that cause poor fat metabolism and reduces the risk of obesity.”
Disease prevention and nutritional management using genetic information
By utilizing genetic information, it is possible to understand the risk of certain diseases and manage nutrition accordingly. In particular, genetic mutations related to lifestyle-related diseases and metabolic disorders have a significant impact on dietary choices, so preventive measures based on genetic testing are considered important.
1. Diabetes risk and genes (TCF7L2, SLC30A8 genes)
The development of diabetes is influenced by both genetic and lifestyle factors.
The TCF7L2 gene is involved in insulin secretion and blood sugar regulation。
People with this mutation are more likely to have reduced insulin secretion and may be at higher risk of diabetes.
To keep blood sugar levels stable, it is recommended to control the amount of carbohydrates consumed and choose low glycemic index foods.
The SLC30A8 gene plays a role in regulating insulin in pancreatic beta cells.
People with the mutation are prone to unstable blood sugar regulation.
Consuming foods high in magnesium (nuts, beans, spinach) may support insulin function.
2. High Blood Pressure and Genes (AGT, ACE Genes)
Genes play a role in regulating salt sensitivity and blood pressure.
AGT (angiotensinogen) gene
People with the mutation may be more sensitive to the effects of salt and have an increased risk of high blood pressure.
Limiting your salt intake and consciously eating foods high in potassium (bananas, avocados) can help regulate your blood pressure.
ACE (angiotensin-converting enzyme) gene
Mutations affect the ability to regulate blood pressure, which in turn affects the risk of hypertension and arteriosclerosis.
Consuming omega-3 fatty acids may help maintain vascular health and reduce the risk of cardiovascular disease.
3. Liver function and genes (PNPLA3 gene)
Liver health is easily affected by fatty liver and alcohol metabolism and varies greatly from person to person depending on genes.
The PNPLA3 gene regulates fat metabolism in the liver。
People with the mutation are more prone to fatty liver and more susceptible to the effects of alcohol.
It is recommended to limit the intake of saturated fatty acids and actively consume seafood rich in omega-3 fatty acids.
ALDH2 (aldehyde dehydrogenase) gene
This gene determines the ability to metabolize alcohol, and approximately 40% of Japanese people have mutations in this gene.
People with this mutation are more likely to have acetaldehyde accumulate in their bodies even with small amounts of alcohol, increasing the risk of declining liver function.
Adjusting hormone balance using genetic information
Hormonal secretion is regulated by genes, which we know influences our dietary choices and overall health.
1. Estrogen metabolism and the CYP19A1 gene
The CYP19A1 gene is involved in the synthesis of estrogen (female hormone)
People with the mutation may produce more estrogen and be at higher risk of breast cancer and endometriosis.
Moderate intake of curcumin (turmeric) and isoflavones (soy products) can be expected to have the effect of regulating hormone balance.
2. Testosterone and the SHBG gene
The SHBG (sex hormone binding globulin) gene influences the availability of testosterone。
People with the mutation are more susceptible to testosterone imbalances, which can lead to loss of muscle mass and a slower metabolism.
Eating a high-protein diet and taking vitamin D and zinc can help improve hormone stability.
Using genetic information to maintain brain health
1. Dementia risk and the APOE gene
People with the “ε4” variant of the APOE gene are at higher risk of developing Alzheimer’s disease。
Consuming omega-3 fatty acids (DHA and EPA) helps suppress inflammation in the brain and protect nerve cells.
Consuming polyphenols (blueberries, green tea) reduces oxidative stress and prevents cognitive decline.
2. Neurotransmitters and the BDNF gene
The BDNF (brain-derived neurotrophic factor) gene is involved in the plasticity and stress resistance of neuronal cells。
People with the mutation may be more vulnerable to stress and at higher risk of depression and anxiety disorders.
It has been suggested that moderate exercise (especially aerobic exercise) promotes the secretion of BDNF and improves brain function.
Consuming foods that contain magnesium and L-theanine can help balance neurotransmission.
Genetics and future nutritional management technologies
In the future, personalized nutritional management using genetic information will likely become even more advanced, leading to the provision of individualized diet and supplement programs.
The spread of dietary management apps that use AI and genetic data
Development of food with individual nutrients using 3D printers
Providing personalized nutrition plans that integrate microbiome (intestinal flora) and genetic information
The use of genetic testing will enable more scientific and effective dietary management, and in the future we will be able to create optimal nutritional strategies based on individual health goals.
Evolution of personalized nutrition management using genetic information
1. Microbiome-gene interactions
Recent research has shown that the interactions between intestinal bacteria (microbiome) and genes have a significant impact on health and nutrient absorption. Combining genetic testing with intestinal flora analysis enables more precise nutritional management.
(1) Intestinal bacteria and nutrient absorption
People with high levels of **Bifidobacterium and Lactobacillus** have active fermentation of dietary fiber and promote the production of short-chain fatty acids.
People with higher levels of Prevotella bacteria may be better able to break down grain-derived carbohydrates and be better suited to endurance sports.
(2) Intestinal bacteria and vitamin synthesis
Intestinal bacteria synthesize B vitamins and vitamin K, thereby compensating for nutrients that are genetically poorly absorbed.
By combining genetic testing with intestinal flora analysis, it is possible to select the optimal diet and supplements.
2. Future nutrition strategies using genetic information
In the future, nutritional management will become even more precise thanks to personalized medicine that utilizes genetic information and advances in technology.
(1) Real-time nutritional management using AI
AI analyzes genetic data and daily food records to provide nutritional advice in real time.
It works in conjunction with wearable devices to monitor blood sugar levels and hormone balance in real time and adjust your diet.
(2) Development of customized supplements
It is possible that custom-made supplements that combine vitamins and minerals optimally for each individual based on genetic information will become mainstream.
For example, individualized supplements will be developed for people with genes that reduce vitamin D absorption or for people at risk of excessive iron accumulation.
(3) Combining gene editing and nutritional management
Gene editing using CRISPR technology could lead to the development of treatments that improve a person’s ability to metabolize certain nutrients.
Gene therapies may also be available to optimize fat metabolism for people who are genetically at high risk of obesity.
The future is just around the corner, where the combination of genetic testing and the latest technology will enable more precise, personalized nutritional management.
Summary
By utilizing genetic information, it is possible to scientifically understand food preferences, nutrient metabolism, and disease risks, enabling optimal diet and nutritional management. Knowing the risks of diabetes, high blood pressure, fatty liver, etc. in advance allows for more effective preventive measures to be taken, and dietary habits can be optimized according to athletic ability and hormone balance. Furthermore, as technologies such as AI, microbiome analysis, and customized supplements evolve, personalized nutritional management will continue to develop.
