Glutamates and gluten are two very different substances that are commonly found in foods. There is often confusion about whether they are the same thing or whether there is any relationship between them. This article will provide a comprehensive overview comparing and contrasting glutamates and gluten, examining their chemical structures, food sources, health effects and more.
What are glutamates?
Glutamates are a group of food additives used as flavor enhancers. The most common glutamate additive is monosodium glutamate (MSG). MSG is the sodium salt of glutamic acid, which is an amino acid that occurs naturally in foods like tomatoes, cheese, mushrooms and breast milk.
Glutamates like MSG have a savory, umami taste. Umami is considered the fifth basic taste, in addition to sweet, salty, sour and bitter. Glutamates enhance the flavor of foods, bringing out their savory notes.
In addition to MSG, other glutamate food additives include:
– Hydrolyzed vegetable protein (HVP)
– Autolyzed yeast
– Yeast extract
– Textured protein
– Soy protein isolate
– Calcium caseinate
Glutamates are approved food additives and generally recognized as safe (GRAS) by food regulatory agencies like the FDA when used in moderation. However, some individuals report adverse reactions to large amounts of added glutamates.
What is gluten?
Gluten is a group of proteins found naturally in grains like wheat, rye, barley and triticale. The two main proteins that make up gluten are:
– Gliadin
– Glutenin
These proteins give elasticity to dough, allowing bread to rise. Gluten also provides a chewy texture to products like bread, pasta and cereal.
Gluten is found not only in products made from wheat but also in foods prepared with barley, rye and other gluten-containing grains. It’s often added to processed foods through ingredients like wheat starch, malt flavoring and modified food starch.
People with celiac disease or non-celiac gluten sensitivity cannot tolerate gluten. For these individuals, consuming gluten triggers an autoimmune reaction that damages the small intestine. However, for those without gluten-related disorders, gluten is generally safe to consume.
The relationship between glutamates and gluten
Glutamates and gluten have no chemical similarities and are not related in any way. They are completely distinct:
– Glutamates are amino acids that enhance flavor.
– Gluten is a protein that provides elasticity and texture.
Some key differences:
| Glutamates | Gluten |
|---|---|
| Flavour enhancers | Proteins that provide texture |
| Found naturally in foods like tomatoes, cheese, mushrooms | Found naturally in grains like wheat, barley, rye |
| Added as MSG, hydrolyzed proteins, etc. | Found in products containing wheat, barley, rye and other gluten-containing grains |
| Generally recognized as safe by FDA/EFSA | Unsafe for those with celiac disease or gluten sensitivity |
| Some individuals may be sensitive to large amounts | Cannot be tolerated by those with gluten-related disorders |
As this comparison shows, glutamates and gluten have completely different structures, origins, functions and health effects. They are unrelated.
Food sources of glutamates vs gluten
Now that we’ve established glutamates and gluten are distinct, let’s look at the major dietary sources of each:
Food sources of glutamates
Glutamates like MSG occur naturally in small amounts in certain foods. They’re also added as flavor enhancers to various processed foods.
Major food sources of glutamates include:
– Tomatoes
– Mushrooms
– Parmesan cheese
– Soy sauce
– Fish sauce
– Worcestershire sauce
– Beef or chicken stock
– Processed meats like sausages or deli meat
– Fast food like Chinese food, chips, frozen dinners, fast food hamburgers
– Flavored crackers, chips, snacks
– Seasoning blends
– Bouillon cubes or granules
– Canned soups
Glutamates are found in protein-rich foods. They’re also common in processed and restaurant foods to boost umami flavor.
Food sources of gluten
Meanwhile, gluten is found in grains like wheat. It’s present in any food containing the protein fractions of these grains:
– Bread, pasta, crackers, baked goods containing wheat, barley, rye or triticale
– Beer and ales
– Cereals containing glutenous grains
– Malt vinegar
– Soy sauce, teriyaki sauce, salad dressings, sauces and gravies thickened with wheat flour
– Bread crumbs or batter coatings
– Croutons, stuffing
– Wheat flour or wheat starch
Gluten is also found in many unexpected places due to cross-contamination:
– Oats (unless certified gluten-free)
– Candy, licorice
– Lip balm, lipstick, cosmetics
– Play dough
– French fries or chips (cooked in same oil as breaded items)
Those with celiac disease or gluten sensitivity must adhere to a strict gluten-free diet and avoid any product containing wheat, barley, rye or oats.
Adverse reactions to glutamates vs gluten
Neither glutamates nor gluten need to be avoided by the general population. However, some individuals experience adverse reactions and must avoid one or both:
Reactions to glutamates
A small percentage of people report sensitivity to large amounts of added glutamates like MSG. Reactions may include:
– Headache
– Flushing
– Sweating
– Facial pressure
– Burning sensation
– Chest pain
– Nausea
– Weakness
– Palpitations
However, controlled studies have not found consistent evidence that glutamates trigger these responses. Reactions may potentially stem from eating large amounts on an empty stomach.
The FDA considers added glutamates safe for most people at typical levels of intake. But those with self-reported glutamate sensitivity should limit added sources.
Reactions to gluten
Meanwhile, gluten triggers damaging autoimmune reactions in those with celiac disease or non-celiac gluten sensitivity:
Celiac disease:
– Occurs in around 1% of population
– Causes inflammation and damage to small intestine
– Symptoms may include diarrhea, bloating, weight loss, nutrient deficiencies
Non-celiac gluten sensitivity:
– Up to 6% may have this condition
– Symptoms similar to celiac disease but lack abnormal antibody response
Those with celiac disease or gluten sensitivity must adhere to a 100% gluten-free diet to manage symptoms and prevent complications.
For those with gluten-related disorders, consuming gluten triggers inflammation, malabsorption and a range of gastrointestinal and extraintestinal symptoms.
Should those avoiding glutamates also avoid gluten?
People with sensitivities to glutamates like MSG do not necessarily also need to avoid gluten. Remember, glutamates and gluten are completely unrelated compounds.
Some individuals report reacting to both added glutamates and gluten. However, having a sensitivity to one does not mean you will be sensitive to the other.
Here are some key points:
– Glutamate sensitivity and gluten sensitivity involve different physiological mechanisms.
– You can be sensitive to glutamates but tolerate gluten, and vice versa.
– If you react to both, you likely have two separate food sensitivities.
– Those with celiac disease must avoid gluten but do not necessarily need to avoid added glutamates.
– Work with your healthcare provider to identify your specific food intolerances.
– Read labels carefully and learn how to identify sources of added glutamates as well as hidden sources of gluten.
Do not assume that a need to avoid one means you have to eliminate both from your diet. Identify your personal sensitivities and intolerances, and tailor your diet accordingly.
Steps to determine if you are sensitive to glutamates or gluten
If you suspect you may be sensitive to glutamates or gluten, here are some steps to help identify if you need to limit or eliminate sources in your diet:
To diagnose glutamate sensitivity:
– Eliminate all sources of added glutamates
– After 4+ weeks, reintroduce glutamate-containing foods one at a time
– Track symptoms diligently
– Repeat exposures to determine if symptoms are reproducible
– Work with a registered dietitian knowledgeable about glutamate sensitivity
To diagnose gluten sensitivity or celiac disease:
– Get tested for celiac disease – blood test and intestinal biopsy are needed
– Try eliminating gluten completely for 4+ weeks under medical supervision
– Get retested for celiac disease if gluten-free diet improves symptoms
– Work with a gastroenterologist and registered dietitian to diagnose
Do not self-diagnose conditions like gluten sensitivity. Proper testing and medical diagnosis are vital, as a gluten-free diet is hard to follow if unnecessary.
Be systematic about identifying personal food intolerances. Work with healthcare professionals to ensure correct diagnosis and appropriate dietary changes.
Cooking and shopping tips for avoiding glutamates or gluten
If you need to eliminate added glutamates or gluten, it’s important to learn how to adapt recipes and shop for appropriate foods. Here are some tips:
Avoiding added glutamates:
– Read all food labels and avoid MSG, hydrolyzed proteins, yeast extract, etc.
– Avoid packaged seasoned foods, chips, snacks, frozen dinners, fast food
– Use unseasoned fresh or frozen meats, fish, vegetables, grains
– Make salad dressings, sauces, soups from scratch without added glutamates
– Cook more meals at home and limit eating out
– Ask about glutamate use when eating at restaurants
– Choose naturally glutamate-free snacks like fruits, nuts, seeds
– Look for “No MSG” labels on packaged foods
Following a gluten-free diet:
– Eliminate wheat, barley, rye – choose gluten-free grains like rice, quinoa, millet
– Use gluten-free oats or oat substitutes
– Choose gluten-free bread, pizza crusts, baked goods, pastas
– Read labels closely to identify hidden sources like malt flavors, starch
– Only eat at restaurants with dedicated prep areas and training on gluten-free
– Look for certified gluten-free labels on packaged foods
– Avoid cross-contamination from utensils, surfaces, toasters used for gluten
Careful label reading, dedicated gluten-free prep areas, and awareness of hidden sources are vital for excluding both added glutamates and gluten. Consult with a registered dietitian for more tips.
Conclusion
Glutamates and gluten are distinct compounds with no chemical relationship. Glutamates like MSG are flavor enhancers added to foods, while gluten is a protein found in wheat, barley and rye.
It’s possible but not guaranteed that an individual will be sensitive to both. Reactions involve separate physiological mechanisms. Proper testing and diagnosis are important to identify your own sensitivities or intolerances.
Carefully check labels and prepare your own foods to limit added glutamates or exclude gluten. Work with healthcare professionals to manage special diets for food intolerances. Being aware of the differences between glutamates and gluten is the first step towards tailoring your diet appropriately.
