Natural glutamate: what it is and what its benefits are

When thinking about glutamate, the first thing that comes to mind for many people is the food additive that enhances the umami flavor of food (and which has acquired such a bad reputation in recent years). However, synthetic glutamate is one thing and natural glutamate is quite another. In this article we not only tell you the differences between the two. In addition, we explain what exactly is natural glutamate and its function in the body and which foods contain it.

What is natural glutamate and how does it affect our health?

Natural glutamate, also known as glutamic acid or in its ionic form L-glutamate (GLU), is an animo acid. L-glutamate acts as an excitatory neurotransmitter in the central nervous system that influences short- and long-term memory and learning . Its function is essential in the transmission of nerve signals in the brain and it is involved in various biological functions.

However, although it is an important component in our diet, our body is able to synthesize it naturally, so its consumption is not necessary. In addition, it is found naturally in many foods. In these, it contributes to their palatability and to enhance the taste known as "umami". This amino acid is the most abundant in nature and is found in many foods, such as meat, fish, tomatoes, mushrooms and Parmesan cheese.

The point is that natural glutamate should not be confused with the synthetic glutamate used in the food industry as a flavor-enhancing additive.

Foods containing natural glutamate: are they healthy?

Foods containing natural glutamate are those that have a high concentration of glutamate, the amino acid that, as we have seen, contributes to the umami taste, known as the fifth basic taste. These foods include fish such as anchovies, sardines, bonito, tuna, shrimp, squid and oysters. In addition, grape juice, ripe tomatoes, nuts, peas, mushrooms and mushrooms, seaweed, soy products, dairy products, meats and some cheeses, such as Parmesan and Roquefort, among others, also naturally contain glutamate.

The good news is that naturally occurring glutamate in foods is considered safe for most people when consumed in normal amounts as part of a balanced diet. In fact, it is widely accepted in the scientific community as safe. However, some people may be sensitive to added synthetic monosodium glutamate. It's worth noting that many of the foods rich in natural glutamate - such as oily fish, tomatoes, mushrooms and seaweed - coincide with the pillars of a diet that reduces systemic inflammation; if you're interested in exploring that approach, the anti-inflammatory eating guide details which foods to prioritize and which to cut back on to maintain internal balance.

Natural Glutamate vs. Synthetic Glutamate

There are important differences between natural glutamate and synthetic glutamate. For starters, natural glutamate is found naturally in many foods, while synthetic glutamate is industrially produced and used as a food additive to enhance the flavor of processed foods.

In fact, synthetic glutamate has been the subject of controversy due to concerns about the safety of its consumption. Some studies suggest that excessive consumption of synthetic glutamate may be linked to symptoms such as headaches, nausea, heart palpitations and sweating. However, both the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) consider monosodium glutamate safe to consume in moderate amounts. However, some people may develop sensitivity to this compound, so it is important to pay attention to symptoms and take measures to avoid ingestion in these cases.

Myths and facts about natural glutamate

The healthfulness of natural glutamate is a subject that has generated myths and realities over time. One of the most common myths is that glutamate is harmful to health. However, the reality is that naturally occurring glutamate is an amino acid found naturally in a wide variety of foods that, in turn, are potentially healthy. In most people, moderate consumption of these foods rich in natural glutamate does not pose a health risk. Another thing is added synthetic glutamate, which, except in case of special sensitivity to the compound, is also safe in moderate amounts.

Along these lines, another myth is that synthetic glutamate causes adverse effects, such as "Chinese restaurant syndrome", which includes symptoms such as headache and sweating. However, the scientific evidence on these negative effects of synthetic glutamate is limited and controversial. In fact, many people can consume foods rich in synthetic glutamate without experiencing any problems. In any case, it is necessary to distinguish between natural glutamate and synthetic glutamate used as an additive to enhance the flavor of processed foods, it is always advisable to listen to our body and avoid all those foods that we do not detect that do not agree with us.