The textbook words swam before Emily's eyes, refusing to stick in her memory. At 42, she had finally returned to college to study advanced psychology, but something wasn't right. Despite hours of determined study, crucial details kept slipping away.
She'd walk into a room and forget why, misplace her carefully organized notes, and draw frustrating blanks during exams. Simple tasks that had once been routine now required intense concentration. Emily wondered why she felt too old for this.
But the truth behind her mental fog had nothing to do with age-and everything to do with what was in her meals.
Glutamate is both an amino acid (the building block of protein) and the most abundant neurotransmitter in the brain. It plays a vital role in health, responsible for about 40 percent of our nervous system activation and mood regulation. However, too much glutamate from food can cause overstimulation, leading to brain inflammation and various symptoms.
Kathleen Holton, a nutritional neuroscientist at American University in Washington, D.C., focuses her work on the effects of dietary excitotoxins -- chemicals that "excite" neurons in the brain. Holton told The Epoch Times that certain amino acids, such as glutamate, found both naturally and artificially in modern foods, directly act on receptors in the brain.
Overconsumption of artificially made glutamic acid can cause sensitivity in some people, according to Holton. Reactions occur when the amounts ingested exceed an individual's tolerance.
Because foods with glutamate-rich ingredients can be addictive, stimulating the brain via tongue receptors and encouraging overconsumption, people may not readily connect their health issues to these ingredients. Many people love and crave them, as they "excite" neurons on the tongue and in the brain.
Food companies can make glutamate using acids by breaking down cells with enzymes or through fermentation.
Today, glutamate is most often associated with the flavor enhancer monosodium glutamate (MSG), produced through a fermentation process. However, Holton says most people's exposure to the Western diet comes from manufactured free glutamate (MfG), also found in flavor-enhancing or sweetening food additives.
There are distinct differences in how natural and manufactured glutamate affects the brain and body.
Natural glutamic acid (L-glutamic acid) occurs in many whole foods we eat regularly, such as tomatoes, mushrooms, and aged cheeses. In these foods, it's bound to other proteins, meaning our bodies break it down and metabolize it gradually. When we consume glutamic acid in whole foods, our bodies can effectively regulate how it's processed, allowing us to enjoy its natural umami flavor with minimal negative effects.
Yeast extract, an ingredient in which proteins are physically or chemically broken down (e.g., modified by hydrolysis or autolyzed), is another plentiful source of manufactured glutamate. Other names include hydrolyzed proteins, maltodextrin, and soy protein isolate. Especially high levels are found in seasonings and condiments.
The easiest way to reduce glutamate consumption is to avoid food products that have it.
She suggests avoiding or checking ingredient labels on ultra-processed foods, especially condiments, seasonings, ready-made meals, packaged meats, and protein powder or bars, as much as possible.
Also, ask yourself, "Is this what the food/ingredient looks like in nature?" she added. Alternatives found in organic products often contain fewer additives.
If quitting ultra-processed foods cold turkey isn't feasible, start by removing processed plant protein foods, commercial sauces, soups, and condiments from your diet, as they are among the biggest sources of glutamate.
Even though figuring out what not to eat was difficult -- since glutamate is not required to be listed under that exact name on product labels -- she became a "food detective" to remove the suspect ingredients. She stuck with it.
Emily was strict in following a low-processed glutamate diet, and as a result, she experienced transformative changes. Her focus and memory sharpened, and even her mood greatly improved.
She reconnected with her studies and enjoyed spending time with her family. She never went back to eating the same way as before -- she felt too good to stop.