Glutamate Guide
What are they?
Glutamates are essential for our bodies, they are the most common form of glutamic acid found in our bodies. Glutamic acid is an abundant amino acid which our bodies are able to create without ingesting through our food. Glutamates are important neurotransmitters in the brain and are critical to brain development and function; however, they are also a stimulant, and too much of a stimulant can have adverse affects.
There are two types of glutamates: bound and free. Bound glutamates are those still in their whole form. Free glutamates are no longer attached to the amino acid and spike the level of glutamates in the blood stream. In order to reduce spikes of glutamate in the blood stream, following a diet which reduces the amount of food containing free glutamates may help.
Ingredients containing free glutamate
| Monosodium glutamate | Monopotassium glutamate |
| Yeast extract | Anything “hydrolyzed” |
| Calcium caseinate | Autolyzed yeast |
| Textured protein | Gelatin |
| Soy protein and soy sauce | Whey protein |
| Carrageenan | Bouillon and broth |
| Stock | “Flavors” or “flavoring” |
| Maltodextrin | Citric acid |
| Pectin | Milk powder |
| Corn starch | Corn syrup |
| Modified food starch |
Natural foods containing free glutamate
| Broccoli | Bone broths and meats cooked for long times |
| Dairy casein | Foods matured, cured, or preserved, such as matured cheeses and meats |
| Fish sauce | Grape juice |
| Malted barley used in breads and beer | Mushrooms |
| Peas | Ripe tomatoes |
| Soy sauce and soy protein | Walnuts |
| Wheat gluten |
For more information, read the article by Amy Nett, MD from ChrisKresser.com
