Understanding Glutamate and MSG
To understand whether cheddar cheese contains MSG, it's crucial to first differentiate between glutamate and monosodium glutamate. Glutamate is an amino acid that occurs naturally in virtually all foods containing protein, including meat, fish, vegetables, and milk. It is responsible for the savory, or 'umami,' taste. Monosodium glutamate, or MSG, is the sodium salt of glutamic acid. While it can be added to foods as a flavor enhancer, it is chemically indistinguishable from the glutamate found naturally in food. When food manufacturers add MSG as a standalone ingredient, they must declare it on the label as 'monosodium glutamate'. However, if a food naturally contains glutamate, no such labeling is required.
The Science of Umami Flavor
Umami, often described as the fifth basic taste alongside sweet, sour, salty, and bitter, is a rich, savory flavor. The umami taste in cheese, especially aged varieties, develops during the maturation process when proteins in the milk break down into free-form amino acids, including glutamate. The longer a cheese is aged, the more protein breaks down, leading to a higher concentration of free glutamate and a more pronounced umami flavor. This is a natural result of the cheese-making process, not the addition of an external ingredient.
Cheddar Cheese: A Natural Source of Glutamate
Authentic, traditionally made cheddar cheese is a natural source of glutamate. The amount of glutamate in cheddar is dependent on how long it has been aged. A mild cheddar will contain less natural glutamate than an extra-sharp, aged cheddar. The savory depth of an aged cheddar is a direct result of the protein breakdown that occurs over months or even years of maturation, and not due to an added flavor enhancer. Foods that are naturally high in glutamate, and thus umami, include:
- Parmesan cheese
- Roquefort cheese
- Ripe tomatoes
- Mushrooms
- Soy sauce
- Cured meats
- Fish sauce
Is All Cheese the Same?
While natural, aged cheddar contains significant amounts of glutamate, it is important to distinguish this from processed cheese products. Items like shredded cheese, cheese spreads, or cheese-flavored snacks may contain other additives to improve texture, preserve freshness, and enhance flavor. While these processed products might use ingredients that naturally contain MSG (like yeast extract), any added monosodium glutamate must be clearly stated on the ingredient list. In contrast, a solid block of traditional cheddar cheese does not list MSG because the umami flavor is naturally developed.
Natural vs. Added MSG: Labeling and Perception
For the majority of consumers, the concern is about added MSG, not the naturally occurring glutamate found in foods. The FDA mandates that food labels must list 'monosodium glutamate' if the additive is included. This is different from ingredients that naturally contain free glutamates, such as yeast extract or hydrolyzed proteins, which are also listed on the label but do not need to explicitly state 'contains MSG'. For individuals who are sensitive to MSG, checking the ingredient list for both monosodium glutamate and glutamate-rich ingredients is a proactive step. However, it's also worth noting that the body processes both naturally occurring glutamate and added MSG in the same way.
| Feature | Natural Glutamate (in aged cheddar) | Added MSG (as a food additive) |
|---|---|---|
| Source | Produced naturally during the aging and fermentation of milk protein. | Produced commercially via the fermentation of starches or molasses. |
| Labeling | Not required to be labeled as MSG. | Required to be listed as 'monosodium glutamate' if added as a standalone ingredient. |
| Presence | Found in aged foods like cheese, tomatoes, and mushrooms. | Added to processed foods, soups, and seasonings. |
| Body Metabolism | Metabolized identically to added MSG. | Metabolized identically to natural glutamate. |
| Concentration | Depends on the aging process and food type; generally lower amounts than in deliberately added food products. | Can be concentrated as a flavor enhancer in processed products. |
Addressing Health Concerns and Misconceptions
For decades, MSG has been linked to health issues, a phenomenon once dubbed 'Chinese Restaurant Syndrome'. However, extensive research, including reviews by the FDA and the Federation of American Societies for Experimental Biology (FASEB), has found no conclusive evidence linking MSG to serious adverse health effects in the general population. Most health authorities, including the World Health Organization (WHO), now recognize MSG as 'generally recognized as safe' (GRAS). Symptoms reported by a small number of people, often referred to as 'MSG symptom complex', are generally mild and temporary and are often associated with consuming very large doses (3 grams or more) of MSG without food. The amount of naturally occurring glutamate in cheddar cheese is well below this threshold and does not warrant concern for most individuals.
Conclusion
In summary, traditional cheddar cheese, like many other aged products, contains naturally occurring glutamate, which contributes to its rich, savory 'umami' flavor. This is a natural part of its aging process, not an added flavor enhancer. While highly processed cheese products may contain added MSG, it must be clearly labeled as 'monosodium glutamate'. The glutamate found naturally in cheddar is chemically the same as that found in added MSG, and the body metabolizes it in the same way. For most people, consuming cheddar cheese as part of a healthy diet poses no MSG-related concerns, especially given the extensive evidence supporting the safety of MSG in typical dietary amounts.
For additional reading on the history and science of MSG, you can visit Harvard Health's article on the topic. [https://www.health.harvard.edu/nutrition/monosodium-glutamate-msg-what-it-is-and-why-you-might-consider-avoiding-foods-that-contain-it]
