Glutamate is a natural part of some protein-containing foods. It can be "bound" which means it is linked to protein or "free" -- not linked to protein. Free glutamate contributes to the flavour of food. Glutamate enhances flavors of salty and sour foods. Monosodium glutamate, MSG, is one form of glutamate that contains a high amount of salt.
Processed Foods
MSG can be commonly found in processed and packaged foods. This includes canned soups, instant noodles, chips, frozen dinners as well as chicken and beef stock. These foods often contain a high amount of sodium. Health Canada advises that sodium should be consumed in moderation in your diet. When making food choices, you should limit or eliminate the amount of processed foods you include in your diet.
Asian Cuisine
MSG is a common ingredient in Asian foods including Chinese food. When dining out, you should be aware that Chinese restaurants may serve food high in MSG although there are restaurants that offer foods free of MSG or may prepare food free of MSG upon request.
Additives
Glutamates may be listed on food labels as additives other than MSG and it is important to be aware of these glutamate-containing additives when you read food labels. These include natural flavorings, seasonings, hydrolyzed soy protein, soy extract, autolyzed yeast, soy sauce, protein isolate, modified corn starch and modified food starch. In order to limit your consumption of MSG, you should avoid or limit these additives in the daily diet.
