Some foods you buy from the store, especially sauces, soup packets, snacks, etc., are very tasty, right? Also, some foods from restaurants also have a special taste. Have you ever wondered what causes this strange taste? Most of the time, the reason for this is something called 'glutamate'. Some people are afraid of it, and some don't even care. So what exactly is this glutamate? Is it good or bad for our health? Today, we will talk about this simply, in a way that you can understand.
Simply put, what is glutamate?
Glutamate is actually
an amino acid. Our bodies naturally produce glutamate. It is also found in many of the natural foods we eat. Now, what is that famous
MSG (Monosodium Glutamate) that you have heard of? It is the sodium salt of glutamic acid. Simply put, it is made by fermenting starch or sugar. It is also known as "Ajinomoto" among us, right? It is added to foods to enhance their flavor, especially the savory taste called 'umami'. It is widely used to flavor sauces, salad dressings, and soups.
The important thing is that both the glutamate we get from natural foods and the MSG we add artificially are digested in our bodies in the same way. Therefore, the body does not feel much difference between the two.
So why are some people afraid of it? Is glutamate really bad?
This is a problem that many people have. There has been a lot of research on glutamate. Many people believe that since traditional foods in some Asian countries are high in glutamate, it is not that dangerous. However, some studies have found that consuming too much MSG can increase blood pressure.
- In one study, people given a high dose of MSG of 150 milligrams per kilogram of body weight at once experienced symptoms such as headaches , increased sensitivity to pain, and a short-term increase in blood pressure .
- A large study of 1,227 people in China found that MSG consumption increased blood pressure, especially among women.
Looking at these results, we can conclude that
if you already have high blood pressure, it would be wise to be a little more careful about foods high in MSG . If you have any doubts about this, it is best to talk to your family doctor.
Could MSG be hidden under other names?
Yes, this is very important. When you look at the label of a packaged food you buy from the store, it may not directly say "Monosodium Glutamate". Instead, it may have been added under other names. When you read the label, be aware of these names:
- Hydrolyzed vegetable protein
- Autolyzed yeast
- Hydrolyzed yeast
- Yeast extract
- Soy extracts
- Protein isolate
You'll often see these in sauces, soups, gravies, salad dressings, snacks, and ready-meals.
What foods are naturally high in glutamate?
Not only MSG, but some natural foods also contain high levels of glutamate. If you are very concerned about glutamate, think twice about consuming these foods regularly and in large quantities.
| Food type | Things to consider |
|---|
| Types of cheese | Parmesan and Roquefort cheeses are particularly high in glutamate. 100 grams of Parmesan contains about 1680 milligrams. |
| Asian sauces | Soy sauce, fish sauce, and oyster sauce are all very high in glutamate. Soybeans are naturally high in glutamate, so soy sauce also contains high concentrations. |
| Types of nuts (Walnuts) | Walnuts are high in glutamate, and walnut butter and oil can also contain high levels. |
| Processed Meats | Especially things like cured ham. Even if you eat a small amount at a time, if you eat just two servings, you can ingest nearly 700 milligrams of glutamate. |
| Tomato | Even raw tomatoes contain glutamate. Think about how many tomatoes are used in things like tomato sauce and tomato soup. So a sauce for pasta can contain a lot of glutamate. If you add a little Parmesan cheese to it, it's even more. |
| Mushrooms | Dried shiitake mushrooms in particular are very high in glutamate. Although regular button mushrooms are lower in glutamate, if you're concerned about glutamate, you should also consider mushrooms. |
| Some vegetable and fruit drinks | Peas, corn, and potatoes also contain relatively high levels of glutamate. Grape juice and tomato juice also contain significant amounts. The most important thing here is to control portion size . |
So what are the options we can choose from?
If you're concerned about glutamate, it's hard to completely eliminate it from your diet, as it's found in many natural foods. But we can choose foods that are low in glutamate instead of high in glutamate.
- Cheese: Choose cheddar cheese instead of parmesan. It has much lower levels of glutamate.
- Fish : Instead of fish like sardines, choose fish like cod, mackerel, and salmon. These contain very little glutamate.
- Herbs: Herbs like lemon balm and chamomile are said to help counteract the effects of glutamate. This is because they help balance the neurotransmitter gamma-aminobutyric acid ( GABA ) in the brain.
- Blueberries: Blueberries have been found to help protect against damage to nerve cells caused by excess glutamate (glutamatergic excitotoxicity).
The most important thing is to eat a balanced diet . Choosing a variety of foods, rather than eating too much of the same type of food, can help reduce many of these problems.
Take-Home Message
- Glutamate is an amino acid found in our bodies and in natural foods. MSG is a form of it that is artificially added as a flavoring agent.
- Most people are not affected by glutamate, but caution is important for those with medical conditions like high blood pressure and those sensitive to MSG.
- When buying packaged foods, even if it doesn't say "MSG" on the label, it may be hidden under names like "Yeast extract" and "Hydrolyzed protein."
- Natural foods such as tomatoes, cheese, soy sauce, and mushrooms also contain high levels of glutamate.
- If you have any concerns about your health or diet , always seek advice from your doctor . Do not make decisions based on guesswork.
glutamate, MSG, monosodium glutamate, ajinomoto, high glutamate foods, high blood pressure, sweeteners, food, nutrition, blood pressure, sinhala health
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