Dissecting the Ingredients: Plain vs. Flavored Varieties
For anyone focusing on a whole-foods diet or managing sensitivities, the ingredient list is the most important part of any package. When looking at Ben's Original rice products, the inclusion of MSG depends entirely on whether the rice is plain or seasoned. The good news for those concerned about added MSG is that the simple, unflavored varieties contain very few ingredients.
Plain Rice: A Simple Ingredient List
For example, a look at the ingredient list for BEN'S ORIGINAL™ Parboiled Long Grain White Rice reveals a straightforward composition: Enriched parboiled long grain rice (parboiled long grain rice, vitamins and minerals [calcium (calcium carbonate), iron (iron phosphate), vitamin B1 (thiamine mononitrate), folic acid]). This list clearly shows no MSG or other hidden sources like yeast extract. The same is generally true for their plain brown and basmati rice varieties, which often only list rice, water, and sometimes a trivial amount of oil and soy lecithin, depending on whether it is a Ready Rice pouch or a dry rice product.
Flavored Rice: The Role of Yeast Extract
In contrast, the ingredient list for many flavored Ben's Original products is more complex. For instance, BEN'S ORIGINAL™ Ready Rice™ Long Grain & Wild Rice includes not only rice but also yeast extract and natural flavors. Similarly, the Australian Ben's Original Tomato & Basil Microwave Rice Pouch also lists yeast extract. This is a crucial detail for consumers watching their glutamate intake. Yeast extract is rich in naturally occurring glutamates and is often used by food manufacturers to provide a savory, umami flavor, but it is not labeled as MSG. Some flavored products, like the Long Grain & Wild Rice Blend for Mars Foodservices, may even specify on the label that there is "No Added MSG (Except those naturally occurring glutamates)".
The Difference Between Added MSG and Natural Glutamates
To understand why a product with yeast extract isn't labeled as having MSG, it helps to know the difference. Monosodium glutamate, or MSG, is a processed food additive that is a salt of glutamic acid, an amino acid. Glutamic acid is found naturally in many foods, such as tomatoes, cheese, mushrooms, and yeast extract.
- Added MSG (Labeled as "Monosodium Glutamate"): The FDA requires that any product with added MSG list it explicitly as "monosodium glutamate" in the ingredients list. It is a pure, concentrated flavor enhancer.
- Naturally Occurring Glutamates (from Yeast Extract, etc.): These glutamates are part of the food's natural protein and are not required to be labeled as MSG. The body metabolizes naturally occurring and added glutamates in the same way, but the quantity and concentration can differ significantly.
It is this labeling distinction that often causes confusion for consumers. The FDA has a specific rule regarding this: foods that contain ingredients with naturally occurring glutamate (like yeast extract, hydrolyzed vegetable protein, or soy extracts) cannot claim "No MSG" or "No Added MSG" on their packaging.
Comparison Table: Added MSG vs. Natural Glutamates
| Feature | Added Monosodium Glutamate (MSG) | Natural Glutamates (e.g., from yeast extract) |
|---|---|---|
| Source | Produced via fermentation of starches or sugars, then added as a salt. | Occur naturally as part of the protein structure in foods like yeast, tomatoes, and cheese. |
| Labeling | Must be declared explicitly as "monosodium glutamate" or its E-number (E621). | Not labeled as MSG. The ingredient providing the glutamate (e.g., "yeast extract") is listed instead. |
| Concentration | Concentrated source used solely to enhance flavor. | Less concentrated and consumed alongside other nutrients found in the food source. |
| Purpose | To boost and amplify savory, umami flavor. | Contributes to the overall flavor profile of the food and acts as a natural seasoning. |
Health and Nutrition: Is MSG a Concern?
Despite a lingering reputation, extensive research has concluded that added MSG is safe for consumption for the majority of the population. The U.S. Food and Drug Administration (FDA) and other international health organizations classify it as "Generally Recognized as Safe" (GRAS). In the 1990s, the Federation of American Societies for Experimental Biology (FASEB) reviewed MSG safety and concluded that while some sensitive individuals may experience mild, short-lived symptoms from large doses, no consistent link was found to a range of severe reactions often associated with it. The so-called "MSG symptom complex" has also been linked to racist or xenophobic biases against Asian cuisine. For those who believe they may be sensitive to glutamate, the advice is to monitor total glutamate intake, including from natural sources.
Making Informed Choices About Your Rice
Choosing the right rice for your dietary needs comes down to reading the label carefully. For those who want to avoid all forms of added glutamate, the unflavored Ben's Original rice is a safe and simple option. If you are selecting a flavored pouch, be sure to check the ingredient list for yeast extract or other flavor-enhancing additives. Choosing plain rice also gives you control over the seasonings, allowing you to create your own flavor profiles from scratch, using natural ingredients like herbs and spices. In contrast, processed and seasoned foods, regardless of brand, often contain a range of additives and higher sodium content, so they should generally be consumed in moderation as part of a balanced diet.
Conclusion
To conclude, most plain varieties of Ben's Original rice do not contain added MSG. However, some of their flavored products use yeast extract, which is a source of naturally occurring glutamates. While added MSG must be declared by name on the ingredient list, natural sources like yeast extract are not. This distinction is crucial for anyone trying to manage their intake of glutamates. The scientific consensus is that added MSG is safe for most people, but being an informed consumer by carefully reading ingredient lists is always the best approach, especially for those with sensitivities. Ultimately, for the purest form of rice from this brand, a plain, unflavored product is the best choice.
Understanding MSG: Questions and Answers
How to Check for Glutamates in Other Foods
Beyond rice, many common processed foods and condiments contain either added MSG or ingredients with naturally occurring glutamates. Becoming a label detective can help you monitor your overall intake. Look for these common terms in the ingredients list:
- Added MSG: Monosodium Glutamate, E621
- Naturally Occurring Glutamates: Yeast extract, Hydrolyzed Vegetable Protein (HVP), Autolyzed yeast, Soy extracts, Protein isolate, Fermented foods like soy sauce and miso.
Always remember that for packaged foods, the most direct way to know what you are consuming is to read the ingredient list thoroughly.
