Site icon CrossMAG

E621 - Who's afraid of glutamate?

Elisa Rosso

What is this?

Monosodium glutamate (o E621) it's a food additive used as flavor enhancer, in other words it serves to flavor the foods.

Do you remember the soup that your grandmother used to make for us, made with bouillon cubes? Here you are: water and E621.

Is composed by Sodium (Na) e Glutamic acid: the latter is a non-essential amino acid naturally present in some foods.

Lethal substance or absolute hoax?

THE E621 became famous and demonized following the phenomenon of "Chinese restaurant syndrome"Of the sixties, or a series of symptoms apparently related to the consumption of foods rich in glutamate, often used as an additive in oriental cuisine.

Later several scientific studies were carried out (including this) and the phenomenon was denied: according to one review Part 2006 there is no evidence that glutamate is responsible for these effects.

Is there a maximum intake dose?

According to the Consent of the 2006 of the European Commission it is estimated that the average European consumption varies from 5 to 12 g / day, between free glutamate, glutamate bound to protein and glutamate derived from additives and that it can be assumed with tranquility up to a maximum of 16 g / kg of body weight per day.

In 2017 l 'EFSA (European Food Safety Authority) carried out one security re-evaluation of glutamates added as food additives, establishing the acceptable daily intake (ADI) of 30 mg / kg body weight. Tuttavia, considering also food sources, the ADI of glutamates comes largely outdated, without finding symptoms.

A man of 75 kg could therefore consume about 2,3 g a day without suffering consequences. But what if the man in question is a hungry crossfitter who follows a diet by mass?

Below are the foods that contain a substantial quantity (found) , promising the complete list).

MEDIUM CONTENT OF GLUTAMIC ACID IN FOODS mg / 100g pe (Bank CREA data)

Not by chance I have highlighted some foods in the list ... do you recognize them? They are the ones behind the diet of the average crossfitter! (To know more , promising some examples of snacks and , promising some very popular protein meals).

Making two quick calculations: consuming two generous portions of chicken breast (around 400g), two almond fists (around 50g), five single portions of Parmesan (100g), two generous spoonfuls of peanut butter (50g), and a sandwich with bresaola (60g ) we would reach about 32 g of glutamic acid, without counting the foods not mentioned and any additives. The result is far from the maximum safe dose.

Better to avoid it anyway?

The fact that theE261 you don't seem to be harmful does not mean that it is beneficial. It is useless to stop in avoiding foods rich in glutamic acid: better reduce the frequency of industrial foods beyond the glutamate content.

Returning to the grandmother's broth ... why not make a good meat (or bone) broth from grass-fed animals (grass breeding)?

Summing up…

Did you like the article? Follow us on our profiles YouTube, Facebook e Instagram to stay up to date!

REFERENCES

exit mobile version