Glutamate: The Food Additive That Could Be Adversely Affecting Your Brain Health
Consistently consuming processed foods that contain flavor additives, such as those present in sauces, cereals, frozen meals, and takeout, might lead to complications with brain health.
As Emily stared at her textbook, the words swirled in her vision, refusing to etch themselves into her memory. At the age of 42, she had finally embarked on her journey back to college to delve into advanced psychology, yet something felt amiss. Despite dedicating countless hours to her studies, vital pieces of information continuously eluded her.
She would enter a room only to forget her purpose, misplace her meticulously arranged notes, and encounter frustrating mental blocks during exams. Tasks that once felt automatic now demanded her full attention. Emily questioned why she felt too old for this endeavor.
However, the real cause of her mental haze wasn’t her age—it was linked to her food choices.
Believing she was making healthy eating choices, emphasizing protein and vegetables daily, a casual chat about diet with a friend revealed to her that her “healthy” meals—convenient frozen dinners, pre-packaged sauces, protein bars, and the occasional takeout—contained hidden ingredients that were subtly undermining her cognitive function and learning abilities.
Ingredients in Food That Impact Brain Health
The brain’s proper function relies on a balance between two key neurotransmitters: glutamate—the primary excitatory neurotransmitter that encourages nerve cells to transmit electrical signals—and gamma-aminobutyric acid (GABA), which acts as the main inhibitory neurotransmitter to calm down nerve activity.
Glutamate serves as both an amino acid (the fundamental component of protein) and as the most prevalent neurotransmitter in the brain. It plays a crucial role in our health, responsible for approximately 40 percent of nervous system activation and mood stability. However, excessive glutamate intake from food can lead to overstimulation, resulting in brain inflammation and various symptoms.
Kathleen Holton, a nutritional neuroscientist at American University in Washington, D.C., dedicates her research to understanding the impact of dietary excitotoxins—chemicals that “excite” brain neurons. She explained to The Epoch Times that specific amino acids, including glutamate, whether naturally or artificially sourced in contemporary foods, directly target receptors in the brain.
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Excessive consumption of artificially derived glutamic acid can incite sensitivity in certain individuals, according to Holton. Reactions may occur when intake exceeds an individual’s threshold.
The Link to Inflammation
An individual’s overall inflammation levels—the chronic inflammation present in their body—can greatly influence their sensitivity to glutamate. Inflammation may prompt the body to produce increased amounts of glutamate. Thus, glutamate sensitivity can develop in individuals previously unaffected after experiencing significant life stressors like psychological trauma, stroke, or physical brain injuries.
Since foods rich in glutamate can be addictive, stimulating the brain via taste receptors and promoting overconsumption, individuals might not easily connect their health issues to these ingredients. Many enjoy and crave these foods because they “excite” neurons both on the tongue and in the brain.
Natural Versus Synthetic Glutamate
In 1908, the esteemed Japanese chemist Kikunae Ikeda discovered glutamate while examining seaweed broth (kelp) and identified the savory taste we now refer to as umami.
Food manufacturers can produce glutamate by using acids to break down cells through enzymatic processes or fermentation.
These days, glutamate is most commonly identified with the flavor enhancer monosodium glutamate (MSG), a substance created via fermentation. However, Holton states that most people encounter manufactured free glutamate (MfG) in the Western diet, which is also present in flavor-enhancing or sweetening food additives.
There are significant distinctions in how natural and manufactured glutamate impacts the brain and body.
Natural glutamic acid (L-glutamic acid) is found in various whole foods that we commonly consume, such as tomatoes, mushrooms, and aged cheeses. In these items, it is bound to other proteins, allowing our bodies to break it down and metabolize it slowly. When we ingest glutamic acid from whole foods, our bodies can effectively manage how it is metabolized, enabling us to savor its natural umami flavor with minimal adverse effects.
Conversely, synthetic glutamic acid is found in a different form called D-glutamic acid, commonly present in processed foods. Unlike its natural counterpart, this form appears in an “unbound” or “free” state. As a result, it can introduce much higher concentrations of glutamate into our systems at once, potentially leading to rapid overstimulation in the brain.
The Concealed Names of Glutamate
Many products containing processed proteins that yield the synthetic glutamate ingredient often do not clearly list it, as there is no legal requirement for such labeling in the United States. Katherine Reid, a biochemist and author of “Fat, Stressed, and Sick,” mentions over 40 food ingredients used in processed and ultra-processed foods that contain MfG in her book.
Yeast extract, another prevalent source of manufactured glutamate, involves the physical or chemical breakdown of proteins (for example, through hydrolysis or autolysis). Other names include hydrolyzed proteins, maltodextrin, and soy protein isolate, with particularly high concentrations found in seasonings and condiments.
The simplest method to reduce glutamate intake is to eliminate food products that contain it.
Avoid items with long ingredient lists that include complex terminology that your grandmother wouldn’t typically use in home cooking. Anything labeled as “hydrolyzed protein,” “autolyzed,” or any protein “isolate” and maltodextrin, among others, is likely to contain glutamate.
Reversing Cognitive Decline
Many individuals initially fear their cognitive decline is a consequence of aging, but according to Holton, those who eliminate processed food ingredients from their diets for a period of one to four weeks often report remarkable improvements in memory, mood, and symptoms of post-traumatic stress disorder.
She advises avoiding or carefully checking ingredient labels on ultra-processed foods, particularly condiments, seasonings, ready-made meals, packaged meats, and protein powders or bars, whenever possible.
Additionally, she encourages people to ask themselves, “Does this food/ingredient resemble its natural form?” Alternatives found in organic products often have fewer additives.
If completely stopping the consumption of ultra-processed foods isn’t practical, begin by cutting out processed plant protein foods, commercial sauces, soups, and condiments, as they are significant sources of glutamate.
For a brain-healthy diet, consider daily meals that are rich in omega-3 fatty acids, like salmon, and include an abundance of leafy green vegetables and blue fruits, such as blueberries, for antioxidants that nourish the brain.
Emily’s Journey to Wellness
Determined to make a change, Emily agreed to revamp her diet for four weeks and assess the effects.
Although figuring out what to avoid proved challenging—since glutamate is not always listed by name on product packaging—she took on the role of a “food detective” to eliminate the problematic ingredients. She committed wholeheartedly.
Emily adhered strictly to a low-processed glutamate diet, experiencing transformative results. Her focus and memory improved markedly, and her mood saw significant enhancement.
She re-engaged with her studies and cherished time spent with her family. She couldn’t imagine reverting to her previous eating habits—feeling too good to turn back.
