Hydrolyzed vegetable protein (HVP) is a common ingredient in many processed foods. Over the years it has stirred up concerns among health-minded consumers. Some worry about its hidden ingredient, MSG, while more recent attention has focused on a chemical called 3-MCPD. Let's explore what these concerns mean, why 3-MCPD is a health risk, and how you can avoid HVP in your diet.
What Is Hydrolyzed Vegetable Protein?
Hydrolyzed vegetable protein is a flavor enhancer made by breaking down plant proteins, usually from soy or corn, into their individual amino acid components using high heat and acid. The result is a concentrated savory flavor, referred to as umami, that food manufacturers add to processed foods to make them taste richer without using real ingredients.
The word "hydrolyzed" just means the protein chains have been chemically split apart. What you're left with is a chemically processed flavoring agent, not a whole food. And that process, it turns out, creates some problems.
Concerns About MSG in HVP
During this process, HVP naturally produces the amino acid glutamate, a substance related to monosodium glutamate (MSG).
MSG has long been controversial, with some people reporting symptoms like headaches or discomfort, sometimes called “Chinese Restaurant Syndrome.” While many people don't have any symptoms from eating foods high in free glutamate, there are concerns raised by the retired neurosurgeon Dr. Russell Blaylock and others that free glutamate acts as an excitotoxin in the brain. Too much exposure to glutamate, even without MSG headaches, could lead to damaged brain cells and cognitive impairment over the years. Because of these warnings from Dr. Blaylock we have urged people to stay away from foods that have MSG in them or hydrolyzed vegetable protein.
The Modern Concern: 3-MCPD
But there's more reasons to avoid HVP. There are concerns we didn't know about 20 years ago. One of these is 3-MCPD, or 3-monochloropropane-1,2-diol, a chemical that can form during HVP production under certain conditions, such as high heat or acid use. Unlike MSG, which sparked debate, 3-MCPD poses clear, serious health risks, which has prompted action from food safety authorities worldwide. No one is defending 3-MCPD.
Why 3-MCPD Is a Health Risk
Research indicates that 3-MCPD is a potential carcinogen, meaning it may increase the risk of cancer with long-term exposure to high levels. Additionally, studies in animals have shown that 3-MCPD may act as an anti-fertility compound, potentially affecting reproductive health. While much of this research is based on animal studies, the findings are concerning enough to warrant caution.
To address these risks, governments and food safety organizations have established regulations to limit 3-MCPD in foods, particularly in products containing HVP.
Regulations on 3-MCPD
Food safety agencies have set strict limits on 3-MCPD levels in foods to protect consumers. Below is a table outlining key regulations and their compliance deadlines:
| Region | Regulation Enforced | Compliance Deadline | Details |
|---|---|---|---|
| European Union | 2008 | 2010 | Set maximum limit of 0.02 mg/kg for 3-MCPD in HVP and soy sauce. |
| United States | 2010 | 2012 | FDA issued guidance to reduce 3-MCPD in processed foods. |
| Australia/New Zealand | 2012 | 2014 | Adopted limit of 0.02 mg/kg for 3-MCPD in sauces and seasonings. |
| Codex Alimentarius | 2018 | 2020 | Global standard of 0.4 mg/kg for 3-MCPD in liquid condiments like soy sauce. |
These tightening regulations have forced food manufacturers to rework their food formulas and production methods to reduce 3-MCPD levels. As a result, our food supply is safer, even for those consuming processed foods.
Common Foods That Contain HVP
HVP hides in a surprisingly wide range of everyday products. Most people don't realize how often they're eating it because it doesn't show up on labels as "hydrolyzed vegetable protein" in some products. Watch for these names: "hydrolyzed soy protein," "hydrolyzed corn protein," "hydrolyzed wheat protein," or simply "natural flavors" in some cases.
Here are the food categories where HVP shows up most often:
- Instant gravy mixes and powdered gravy packets
- Bouillon cubes and broth concentrates
- Canned and packaged soups
- Seasoning packets (taco seasoning, onion soup mix, ramen seasoning)
- Snack chip seasonings and flavored crackers
- Soy sauce alternatives, including Bragg's Liquid Aminos
- Many soy-based meat substitutes and veggie burgers
- Packaged frozen meals and TV dinners
- Dips, dressings, and sauces in jars
- Many fast food seasonings and marinades
Some older brands of vegan meat analogs still contain HVP. Newer brands like Impossible Burger and Beyond Burger have moved away from it, which is encouraging. But plant-based doesn't automatically mean clean. You still have to read the label.
How to Avoid HVP: A Practical Checklist
If you want to get HVP out of your diet, here's a simple checklist to follow:
Choose whole foods first.
Fresh fruits, vegetables, legumes, whole grains, nuts, and seeds don't contain HVP, period. The closer you stay to whole foods, the less you have to worry about reading ingredient labels for hidden additives. If you're looking for a great place to start, check out our getting started meal plan or take our health quiz to find the right approach for your goals.
Read ingredient labels before buying anything packaged.
Look for "hydrolyzed vegetable protein," "hydrolyzed soy protein," "hydrolyzed corn protein," or "hydrolyzed wheat protein." The keyword is "hydrolyzed." If you see any of these, put it back.
Skip the Bragg's Liquid Aminos.
We know this is a popular one in health food circles. But Bragg's Liquid Aminos is produced using acid hydrolysis, the same process that generates 3-MCPD. If you want a soy-based condiment, choose a traditionally fermented soy sauce instead. Fermented soy sauce goes through a biological process, not a chemical one, and typically has nearly undetectable 3-MCPD levels.
Avoid the usual suspects.
Bouillon cubes, instant gravy packets, canned soups, ramen seasoning, and chip seasonings are where HVP hides most often. Make a habit of making your own stock and seasoning from scratch. It doesn't take long, and it tastes better.
Cook from scratch with real herbs and spices.
This is the biggest protection against HVP and every other additive you're worried about. Real garlic, real onion, cumin, turmeric, smoked paprika, ginger, and dozens of other herbs and spices give you more flavor than any factory-made umami additive. And none of them come with a 3-MCPD problem.
Conclusion
Hydrolyzed vegetable protein has been a staple in processed foods for its flavor-enhancing qualities, but savvy consumers have steered clear of it because of MSG and, more recently, 3-MCPD. Many of us prefer common-sense ingredients, not chemicals added in a factory. While regulations have helped reduce 3-MCPD levels in foods, it's wise to still avoid HVP. By focusing on whole foods, choosing traditionally fermented soy sauce, reading labels to avoid packaged food with HVP in it, and cooking from scratch with real herbs for flavor, you can avoid all of the MSG, 3-MCPD, and any other yet-unknown detrimental compounds found in processed foods. And these choices will serve you well in maintaining your great health, so you can fulfill the mission God has given you to accomplish here on earth.
