Why do our eating habits change during the summer? How can we choose and store food safely in hot weather? What is the best way to quench your thirst? Anastasiia Rushchits, Candidate of Sciences (Engineering), Associate Professor of the Department of Food Technology and Biotechnology at the SUSU School of Medical Biology answers these and other questions.
– People often say that appetite naturally decreases in summer. Is this really true? Why does the body change its eating habits?
– Yes, this is often the case, and it is a completely normal physiological response. In hot weather, the body does not need to spend as much energy maintaining its temperature as it does in winter. In addition, digestion itself generates heat, so during periods of high temperatures, the brain may suppress the feeling of hunger to avoid additional overheating. Blood flow also changes: more blood is directed toward the skin to help dissipate heat, while blood supply to the digestive organs temporarily decreases, slowing digestion.
Another factor is increased fluid intake. Drinking large amounts of water creates a feeling of fullness, which also reduces appetite. However, it is important not to overdo it. If a reduced appetite leads to regularly skipping meals and insufficient intake of protein, vitamins, and minerals, it is time to reconsider the diet.
– Which foods should people include in their summer diet to cope with the heat better? Are there any foods that should be limited?
– A summer diet should focus on foods with high water content, such as cucumbers, watermelon, melon, zucchini, citrus fruits, and berries. These help maintain proper hydration. Leafy greens—including lettuce, spinach, parsley, and dill—are also beneficial because they provide minerals that are lost through perspiration. It is also advisable to include easily digestible sources of protein, such as fish, seafood, chicken, and tofu. Fermented dairy products like kefir, plain yogurt, ayran, and tan are excellent choices as well, since they help quench thirst while supporting healthy intestinal microbiota.
On the other hand, it is best to limit heavy, fatty foods, fast food, salty, and smoked products during hot weather, as they place additional strain on the digestive system. Spicy foods should also be consumed in moderation because they increase perspiration and may contribute to dehydration. Sugary soft drinks and packaged juices are poor choices as well. Sugar does not satisfy thirst for long—it actually intensifies it—and these beverages may also cause spikes in blood glucose levels.
– Thirst is one of the biggest challenges during hot weather. People often choose water, kvass, or sweet drinks. Which beverages are actually the most effective?
– The most reliable option is plain still water, as it replenishes lost fluids most effectively. For variety, you can add mint, a slice of lemon, or other fruits to your water for a refreshing drink. Unsweetened herbal teas, such as mint, lemon balm, or chamomile, are also good choices. Kvass can also be an excellent beverage, provided it is a naturally fermented product without artificial additives.
Sugary carbonated drinks, energy drinks, and packaged juices with a high sugar content do not effectively quench thirst. Because of their high sugar concentration, they are absorbed more slowly by the body. Sugar also increases osmotic pressure, drawing water out of cells and intensifying the sensation of thirst. Elevated blood glucose levels also stimulate the kidneys to excrete more water, further increasing thirst.
– How can consumers choose good-quality kvass in a store? What should they look for on the label?
– The most important indicator is the phrase "naturally fermented" or "fermentation product". If the label says "carbonated soft drink" or "kvass-flavoured beverage," it is most likely simply a soft drink rather than authentic kvass. The ingredient list should include water, rye or wheat flour (or kvass wort), malt, sugar, and yeast. Artificial colourings, flavourings, sweeteners, preservatives, and acidity regulators (such as added citric acid rather than acid produced naturally during fermentation) should raise concerns. It is also a good sign if the product complies with GOST 31494-2012, which indicates adherence to the traditional production standard. Products manufactured according to a technical specification (TU) may use a modified recipe. Finally, check the shelf life and storage conditions. Unpasteurized kvass has a relatively short shelf life and should always be refrigerated.
– Since summer is the perfect season for picnics, how long can prepared food safely remain unrefrigerated?
– According to the Russian Federal State Agency for Health and Consumer Rights (Rospotrebnadzor), prepared food should not be left at room temperature for more than two hours. In hot weather, especially in direct sunlight or inside a parked car, this safe period may be significantly shorter. Foods containing meat, fish, dairy products, eggs, cream, or sauces are particularly vulnerable. For example, cooked shashlyk (barbecue) should be consumed within one hour if the temperature exceeds 30°C. Salads without mayonnaise may last slightly longer but should still not be left unrefrigerated for more than two to three hours. Using an insulated cooler bag is the best way to keep food safe during outdoor activities.
– The SUSU School of Medical Biology is well known for developing innovative food products. What trends in food science are currently the most promising?
– One of the most significant trends is the development of functional foods with added health benefits. Researchers enrich everyday foods with bioactive compounds such as antioxidants and prebiotics to help strengthen immunity, reduce stress, and improve digestive health.
Another important direction is the creation of smart diets, designed to support the body under various physical demands or health conditions. Scientists are also developing technologies that improve the bioavailability of beneficial compounds. One example is encapsulating antioxidants in specialized delivery systems to protect them during processing and digestion, allowing them to be absorbed more efficiently.
Another major research area involves environmentally friendly biodegradable packaging and technologies that extend food shelf life.
– What research conducted at the School of Medical Biology could have a practical impact on everyday life?
– Our research is highly application-oriented. For example, we are developing encapsulation technologies that protect biologically active compounds (including curcumin, fucoidan, dihydroquercetin, and rutin) by enclosing them within protective delivery systems such as yeast cells or double emulsions. This prevents these compounds from degrading during food production and digestion, allowing them to reach their target more effectively. These technologies can be used to produce bread, yogurt, and cheese with scientifically proven functional benefits.
Another important research direction focuses on the relationship between nutrition and stress, developing foods that help the body cope with emotional and physical strain. We are also conducting research into personalized nutrition, studying how different food components interact with individual human physiology. In the future, these developments may make it easier for people to adopt healthier eating habits in everyday life.
Develop healthy eating habits, store food properly, and adjust your diet to suit the changing seasons!
Are you interested in developing the next generation of food products? Apply to the SUSU School of Medical Biology!
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