Monosodium glutamate (MSG) is a flavor enhancer that has been the subject of much debate and confusion for decades. The question, "Do they put MSG in cheese?" highlights the difference between naturally occurring glutamates and the food additive MSG. While many people associate MSG with processed and fast foods, they might be surprised to learn that many of their favorite natural cheeses are packed with naturally occurring glutamate, giving them their rich, umami taste. This article delves into the distinction, examines why some people might react to glutamates, and provides a guide for navigating your dietary choices.
The Science of Naturally Occurring Glutamates
Glutamate is a common amino acid found in many protein-rich foods, including dairy, meat, fish, and certain vegetables. In aged and fermented foods like cheese, the savory umami flavor comes from the presence of free glutamate, which is released as proteins are broken down during the aging process. This is why cheeses like Parmesan and Roquefort have such a complex and intense taste profile.
Examples of high-glutamate cheeses
- Parmesan Cheese: With up to 1,680 mg of glutamate per 100 grams, Parmesan is one of the richest natural sources of this savory compound.
- Roquefort Cheese: This blue cheese boasts a high glutamate content, reaching up to 1,280 mg per 100 grams.
- Cheddar Cheese: Aged cheddar contains moderate amounts of naturally occurring glutamate, which contributes to its sharp flavor.
Added MSG in Processed Cheese Products
While natural, aged cheeses get their flavor from naturally occurring glutamates, some processed cheese products may have MSG added as an ingredient. This is particularly true for items where a consistent flavor profile is desired or where cost-effective ingredients are prioritized over natural flavoring.
Where to find added MSG
- Frozen Meals: Frozen pizzas, macaroni and cheese, and other convenience meals often use MSG to enhance the flavor of their cheese components.
- Snack Foods: Cheese-flavored snacks like crackers and potato chips frequently include MSG to create a more savory and addictive taste.
- Sauces and Dressings: Some packaged cheese sauces, dips, and salad dressings may have added MSG.
How to spot added MSG on labels
For consumers concerned about added MSG, label reading is crucial. The FDA requires that any added monosodium glutamate be listed by its common name on the ingredient panel. However, some food companies use alternative ingredients that naturally contain high levels of glutamate but aren't labeled as MSG. These include:
- Hydrolyzed vegetable protein
- Autolyzed yeast or yeast extract
- Soy extracts
- Protein isolate
Natural vs. Added MSG: A Comparison
Despite the different sources, the glutamate in MSG is chemically identical to the glutamate found naturally in food. Our bodies process both sources in the same way. The main difference lies in whether the glutamate is an intrinsic component of the food's protein structure or an added salt.
| Feature | Natural Cheese (e.g., Parmesan) | Processed Cheese Product (e.g., Powder) |
|---|---|---|
| Source of Umami | Free glutamates released during the aging and fermentation process | Added monosodium glutamate |
| Flavor Profile | Complex and layered due to natural aging and flavor development | Often more straightforward and consistent, designed for mass appeal |
| Aging Process | Required for flavor development; increases natural glutamate concentration | No aging required for flavor; flavor is achieved via additives and seasonings |
| Labeling | Lists only natural ingredients (milk, enzymes, salt); does not list MSG | Required to list 'monosodium glutamate' if added |
Addressing the MSG Controversy and Sensitivities
Since the 1960s, MSG has faced controversy, with some people claiming to experience adverse reactions like headaches, flushing, and nausea, a condition known as "MSG symptom complex". However, regulatory bodies like the FDA consider MSG to be "generally recognized as safe" (GRAS) for the general population. Multiple scientific studies have failed to consistently confirm these reactions in controlled settings. The average person's daily glutamate intake from natural sources is significantly higher than that from added MSG. For the vast majority, there is no scientific reason to avoid MSG, though individuals with perceived sensitivity may choose to do so.
Navigating Your Diet: Making Informed Choices
For those who prefer to limit or avoid MSG, whether natural or added, several strategies can help:
- Read Labels Diligently: Always check the ingredient list for both "monosodium glutamate" and other high-glutamate ingredients like yeast extract.
- Prioritize Whole Foods: Opt for less processed, whole foods where ingredients are known and fewer additives are used. This includes focusing on fresh vegetables, fruits, and meats.
- Choose Fresh Cheeses: Fresh cheeses like ricotta, mozzarella, or goat cheese contain lower levels of natural glutamate compared to their aged counterparts.
- Explore Alternatives: For a savory flavor without MSG, consider alternatives like nutritional yeast, which offers a cheesy flavor and is fortified with vitamins. Many brands of vegan cheese are also good options and can be found in most grocery stores.
Conclusion
In summary, the question of "do they put MSG in cheese?" has a two-part answer. Aged natural cheeses contain high levels of naturally occurring glutamate as a result of their aging process. The flavor enhancer monosodium glutamate, on the other hand, may be added to many processed cheese-flavored products like snacks and frozen meals. The human body metabolizes both natural and added MSG identically, and for most people, it poses no health risks. Consumers concerned about MSG can make informed decisions by reading labels, choosing fresh, whole foods, and exploring natural or plant-based alternatives.
For more information on high-glutamate foods, you can review this guide from WebMD on High Glutamate Foods.
