Is it added MSG or natural glutamic acid?
Many people hear the word MSG and associate it with negative side effects, but it is important to understand the distinction between added monosodium glutamate and the naturally occurring amino acid glutamic acid. Protein powders, whether from whey, soy, or other plant sources, naturally contain glutamic acid as a component of their complete protein profile. In the body, both naturally occurring glutamate and the glutamate from added MSG are processed in the same way.
The difference between free and bound glutamates
Glutamic acid is one of the most common amino acids found in nature, and in most whole foods, it exists in a 'bound' form as part of a larger protein structure. When we consume these proteins, our bodies break them down during digestion, which releases free glutamate slowly.
Added MSG, on the other hand, contains 'free' glutamate from the start. It is created through a fermentation process using starches, sugar beets, or molasses. When dissolved in liquid, this free glutamate is readily available, providing a strong umami flavor. While the body metabolizes both similarly, the rapid absorption of free glutamate from added MSG is a key point of difference.
How to spot hidden MSG in protein shakes
Sometimes, manufacturers do not add pure monosodium glutamate to their products but include other ingredients that naturally contain or release processed free glutamates. This is particularly common in flavored products, especially savory-flavored protein powders or meal replacements. For those sensitive to MSG, recognizing these 'hidden' sources is crucial.
Common ingredients that may contain free glutamates:
- Hydrolyzed Protein: This is a processing method that breaks down protein into amino acids, which releases free glutamic acid that combines with free sodium to form MSG. Look for hydrolyzed whey protein, hydrolyzed soy protein, hydrolyzed vegetable protein (HVP), or similar terms.
- Yeast Extract: Used as a flavor enhancer, yeast extract is naturally rich in glutamates. If you see this on the label, especially in savory-flavored shakes, it is a potential source of free glutamate.
- Other ingredients: In addition to the more common sources, watch for other names that may indicate the presence of free glutamates, such as autolyzed yeast, protein isolate, and other glutamate-rich flavor enhancers.
Whey vs. plant-based protein: which is more likely to contain added MSG?
Both whey and plant-based protein shakes can contain added MSG or natural glutamates from flavor enhancers, depending on the manufacturing process and flavoring. The assumption that one is safer than the other isn't always accurate, as both can be processed in ways that create or include free glutamate. The main factor is whether flavoring agents are used.
Comparison Table: Glutamate Sources in Protein Shakes
| Feature | Pure Whey Protein | Plant-Based Protein with Flavoring |
|---|---|---|
| Inherent Glutamate | Yes, contains naturally bound glutamic acid as part of the amino acid profile. | Yes, contains naturally bound glutamic acid, especially from sources like peas or soy. |
| Added MSG (Direct) | No, not typically added. If it is, it must be listed as 'monosodium glutamate'. | Unlikely to be added directly, but must be listed if present. |
| Hidden Glutamate (Hydrolyzed Protein) | Can contain hydrolyzed whey protein, which introduces processed free glutamate. | Can contain hydrolyzed soy or vegetable protein, a known source of free glutamate. |
| Flavor Enhancers (Yeast Extract) | Possible if the whey shake is flavored, but less common than in savory options. | Common in savory plant-based flavors to enhance umami taste. |
| Risk of Sensitivity | Low risk for pure, unflavored whey. Higher if it contains hydrolyzed proteins. | Risk increases with hydrolyzed vegetable proteins or yeast extract-based flavoring. |
Reading the label for added and hidden MSG
Because of consumer concern, some manufacturers explicitly label their products as "No Added MSG." However, this statement does not preclude the presence of ingredients containing naturally occurring, but still processed, free glutamates. A product cannot claim "No MSG" if it contains an ingredient where MSG occurs naturally, like hydrolyzed protein. The most reliable method for those sensitive to MSG is to carefully scan the ingredients list for the hidden sources mentioned above and opt for unflavored or naturally flavored options.
Conclusion
The question of whether there is MSG in protein shakes is not a simple yes or no. The vast majority of protein shakes contain glutamic acid, a naturally occurring amino acid that is a normal part of any protein-rich food. However, some flavored protein powders may contain added MSG or other ingredients that contain processed free glutamates, such as hydrolyzed proteins or yeast extract. For the average consumer, this distinction is often irrelevant as the FDA considers added MSG safe for most people. However, individuals who are sensitive to MSG should always scrutinize the ingredient list to avoid these hidden sources and consider unflavored products to be certain. Ultimately, the presence of MSG depends on the specific processing and flavoring used by the manufacturer, not the protein source itself.
The FDA's stance on MSG and labeling is a crucial resource for consumer understanding.
