Multisodium glutamate (MSG) is a well-known flavor additive that has a negative name. Experts generally believe that MSG is safe, especially when taken in small quantities. However, some people may be allergic to it.
Monosodium glutamate (MSG) has been used to improve the taste of food for more than one hundred years.
Some foods already contain it, and it’s a significant component of Chinese cooking, as well as many processed foods, such as soups and canned vegetables.
People have thought about MSG as a dangerous chemical for a long time. Still, more recent studies question whether or not the claims that it is detrimental for human health are true.
What does MSG stand for?
Monosodium glutamate is what MSG stands for.
Many foods naturally contain L-glutamic acid, which enhances their taste. Your body can produce L-glutamic acid, so you don’t need to eat it.
As a food ingredient, MSG is a white, solid powder that has no smell. It’s known as E621 in the food business. The water quickly breaks it down into sodium and free glutamate.
Bacteria process carbohydrates such as sugar cane, sugar beet, and molasses to produce this substance.
There is no scientific distinction between MSG and glutamic acid, which are present in some foods. This means that your body can’t tell the difference between the two.
Umay is the fifth basic taste, after sweet, sour, salty, and bitter. MSG has a taste called umami. Umami tastes like meat, which means that food has proteins in it.
Inosine 5′-monophosphate (IMP) and guanosine 5′-monophosphate (GMP) are two other umami molecules.
Cooking often uses MSG in Asia, and many prepared foods in the West also contain it. Researchers estimate that people consume 0.3 to 1 gram of MSG on average each day. Good Source.
Taste improver
MSG makes food taste better because it has an umami taste, which makes you salivate. This means that umami tastes make your mouth water, which can make food taste better.
In addition, studies have demonstrated that umami chemicals can reduce the desire to salt food. Add salt to food to make it taste better.
In fact, some studies suggest that swapping some salt with glutamates, such as MSG, can help people cut their sodium intake by about 3% without affecting the taste.
Low-sodium foods like soups, ready-made meals, cold meats, and dairy products can also use MSG in place of salt.
What makes people think it’s bad?
As early as the 1960s, Chinese-American doctor Robert Ho Man Kwok wrote to the New England Journal of Medicine saying that Chinese food made him sick. This gave MSG a negative name.
He wrote that he believed drinking alcohol, eating salt, or eating MSG might have caused his symptoms. Prejudices against Chinese newcomers and their food at the time likely contributed to the proliferation of false information about MSG.
The letter led to the labeling of Kwok’s symptoms as the “Chinese restaurant syndrome,” which later evolved into the more concise “MSG symptom complex.”
After that, many studies by A Trusted Source concurred with the negative perception of MSG, stating that the substance posed significant risks.
But new proof shows it. Trusted sources question the validity of earlier studies for a number of reasons.
- Not having enough excellent control groups.
- Small sample sizes
- flaws in the method.
- The amount wasn’t right.
the use of very high amounts that are much higher than what people normally eat
Shots are one method of administering MSG that doesn’t involve direct ingestion.
The Joint FAO/WHO Expert Committee on Food Additives (JECFA), the Food and Drug Administration (FDA), and the European Food Safety Association (EFSA) are just a few of the health groups that officially agree that MSG is safe.
They also came up with an acceptable daily dose (ADI) of 14 mg per pound (30 mg per kilogram) of body weight per day. This is significantly higher than what you would typically consume on an average diet.
Newer vs. older studies on MSG’s health effects
Researchers have linked MSG to obesity, metabolic problems, brain damage, and MSC. According to the latest study on these supposedly harmful effects,
How much energy do you take in?
Studies on both animals and humans have been conducted in the past. Trusted sources say that MSG changes the way the hormone leptin signals in your brain by making food taste better. Your body knows when you’ve had enough to eat because of leptin. This, in turn, is believed to trigger an increase in calorie intake.
However, the current data on MSG’s impact on energy intake is inconsistent. Some studies on animals have shown that it may make them less hungry, while others back the idea that its ability to make food taste better could make them eat too much.
The nutrients in a meal may explain the different effects. Animal studies, for instance, have shown that high-protein meals with added MSG make animals feel fuller, but high-carb meals do not show this link.
It’s possible that this is simply due to the fact that protein is the most filling food, and it is not related to the MSG.
A different study According to a reliable source, consuming meals high in MSG may lead to a reduction in the number of calories consumed at subsequent meals, as well as a decrease in energy from foods that aren’t high in MSG and tasty, high-fat foods.
Ultimately, further research is necessary to understand the relationship between MSG and energy intake.
Weight gain and metabolic diseases
Studies on animals have mostly linked MSG to a higher risk of metabolic diseases, specifically insulin resistance, high blood sugar, and diabetes.
However, past studies that tried to figure out how much MSG people ate used rough methods, like giving people shots instead of mouth doses. This could potentially have non-food-related effects on the brain (1, 2, 12).
Additionally, the current information we possess lacks consistency. For example, tests on animals have found a link between umami ingredients and benefits that help fight fat. On the other hand, tests on animals and people show that it has no effect on body weight.
More research with real people is necessary, but it appears that the amount of MSG people typically eat probably won’t change their body weight or fat metabolism.
Impact on the health of the brain
Glutamate is involved in a wide variety of crucial functions inside the brain. Firstly, glutamate serves as a neurotransmitter, a chemical molecule capable of stimulating nerve cells to transmit information.
Research has been conducted on both humans and animals. According to a reliable source, there is a possibility that MSG might cause brain poisoning by elevating glutamate levels in the brain to an excessive degree, which in turn causes nerve cells to be overstimulated and ultimately die.
Given that virtually none of the glutamate in your diet can cross the brain barrier or enter the bloodstream from the stomach, it is highly unlikely that dietary glutamate has any effect on your brain.
In general, there is no conclusive evidence that regular ingestion of MSG alters the chemical composition of the brain.
A few people could be sensitive
Through a condition known as MSG symptom complex (MSC), some individuals can suffer negative symptoms as a result of swallowing MSG. Estimates suggest that the condition affects less than one percent of the general population.
Trusted Source MSC symptoms are similar to those that Dr. Kwok described in his letter. One might experience symptoms such as weakness, flushing, disorientation, headache, numbness, muscular tightness, trouble breathing, and even loss of consciousness.
It appears that a dosage of three grams or more triggers minor, temporary symptoms in those who are sensitive. There are no reliable food sources for MSG consumption.
Remember, however, that a dosage of three grams is considered large. Given that a typical portion of an MSG-enriched product contains less than half a gram of the addition, consuming three grams all at once is highly unlikely.
To determine the quantity of MSG that is suitable for you, it is a beneficial idea to consult with a nutritionist or a healthcare practitioner.
A variety of foods contain MSG
A wide variety of foods, particularly those strong in protein, naturally contain MSG. The preparation of components and other foods also involves the addition of this substance.
Here are some examples of foods that contain MSG:
- Sources of protein derived from animals include chicken, cattle, salmon, mackerel, scallops, crab, and shrimp.
- Included are Parmesan, Emmenthal, cheddar, and Roquefort cheeses.
- Tomatoes, onions, cabbage, green peas, spinach, mushrooms, potatoes, and broccoli are all examples of vegetables.
- Processed meats include salami, pepperoni, bacon, pastrami, and sausages.
- For example, soy sauce, ketchup, mustard, mayonnaise, barbecue sauce, and salad dressings are all examples of sauces and dressings.
- Examples of prepared and packed foods include canned soups, canned tuna, frozen dinners, crackers, potato chips, and flavored snacks.
- Condiments, including rubs and seasoning mixes
In addition, fast food restaurants such as McDonald’s, Chick-fil-A, and Kentucky Fried Chicken utilize monosodium glutamate (MSG) to season items on their menus such as fried chicken, chicken nuggets, and fries.
7 Facts About MSG You Should Know
- Chemical Composition: MSG is the sodium salt of glutamic acid, an amino acid naturally found in many foods.
- Flavor Enhancer: It is primarily used to enhance umami flavor, one of the five basic tastes, often described as savory.
- Natural Occurrence: MSG naturally occurs in various foods like tomatoes, cheese, and mushrooms.
- Food Industry Use: It is widely used in processed foods, restaurant dishes, and snacks to boost flavor.
- FDA Approval: The U.S. Food and Drug Administration (FDA) classifies MSG as “generally recognized as safe” (GRAS).
- Sensitivity: Some individuals report sensitivity to MSG, experiencing symptoms like headaches or flushing, although scientific evidence remains inconclusive.
- Cultural Significance: MSG has been popular in Asian cuisines for decades and is often used in Chinese cooking.
5 Common Myths About MSG Debunked
- Myth: MSG Causes Headaches
Fact: While some people report headaches after consuming MSG, controlled studies have not consistently linked it to this effect. - Myth: MSG is Toxic
Fact: Research indicates that MSG is safe for most people when consumed in typical amounts found in food. - Myth: MSG is a Neurotoxin
Fact: Scientific studies have not shown MSG to be a neurotoxin in normal dietary amounts. - Myth: MSG is Only Found in Asian Food
Fact: MSG is present in a wide range of foods, including processed snacks, sauces, and frozen meals. - Myth: MSG is the Same as Aspartame
Fact: MSG and aspartame are different substances; MSG is a flavor enhancer, while aspartame is a low-calorie sweetener.
10 Foods That Often Contain MSG
- Soy Sauce
- Processed Meats (like sausages and deli meats)
- Snack Foods (chips and crackers)
- Canned Soups
- Instant Noodles
- Frozen Meals
- Seasoning Blends
- Salad Dressings
- Marinades
- Restaurant Dishes (particularly in Chinese cuisine)
6 Health Effects of MSG: What Research Shows
- General Safety: Extensive research has not substantiated major health concerns for the majority of people consuming MSG.
- Possible Allergic Reactions: Some individuals may experience mild symptoms, often termed “Chinese Restaurant Syndrome,” though scientific backing is limited.
- No Long-term Health Risks: Current studies indicate no long-term health risks associated with MSG consumption.
- Potential for Overconsumption: An excessive intake of processed foods high in MSG may contribute to overall poor dietary habits.
- Neurotransmitter Role: Glutamate, the active component in MSG, is a neurotransmitter in the brain, but dietary MSG does not significantly alter brain glutamate levels.
- Effects on Metabolism: Some studies suggest that high doses in animal studies might affect metabolism, but relevance to human consumption remains uncertain.
8 Alternatives to MSG for Flavor Enhancement
- Nutritional Yeast: Adds a cheesy, savory flavor and is rich in vitamins.
- Umami Paste: A blend of fermented ingredients that offers a rich umami taste.
- Soy Sauce: Provides a savory flavor, though it may contain some MSG.
- Miso Paste: A fermented soybean paste that adds depth to dishes.
- Tomato powder: enhances flavor with a natural umami kick.
- Mushroom Powder: Concentrated flavor from dried mushrooms, rich in umami.
- Seaweed: Adds umami and minerals, often used in soups and broths.
- Herbs and Spices: Ingredients like garlic, onion, and smoked paprika can enhance flavors naturally without MSG.
What is MSG, and How is it Used in Food?
Monosodium glutamate (MSG) is the sodium salt of glutamic acid, an amino acid that occurs naturally in many foods. MSG is primarily used as a flavor enhancer due to its ability to intensify umami, one of the five basic tastes, which is often described as savory or meaty. It is commonly found in
- Processed foods: such as snack foods, canned soups, and instant noodles.
- Seasonings: In seasoning blends and sauces, including soy sauce.
- Restaurant dishes: particularly in Asian cuisine, where it is used to enhance the flavor of various dishes.
Is MSG Safe to Consume?
Yes, the U.S. Food and Drug Administration (FDA) and numerous other international regulatory organizations recognize MSG as generally safe (GRAS). Extensive research has not established a clear link between MSG consumption and serious health issues in the general population. Most studies indicate that MSG is safe when consumed in typical amounts found in food. However, some individuals may report mild sensitivity to MSG.
What Are the Symptoms of MSG Sensitivity?
Some individuals may experience what is colloquially known as “Chinese Restaurant Syndrome” when consuming large amounts of MSG. Symptoms reported include:
- Headaches
- Flushing
- Sweating
- Nausea
- Chest pain
- Tingling or burning sensations
It’s important to note that these symptoms are not universally experienced and may occur in sensitive individuals, while scientific studies have not consistently validated these reactions.
How Does MSG Affect Taste Perception?
MSG enhances umami flavor, which contributes to taste perception by interacting with specific taste receptors on the tongue. This can lead to a more pronounced savory flavor in dishes. The presence of MSG can also:
- Mask bitterness and enhance sweetness, making food more palatable.
- Encourage a more intense flavor experience, allowing for reduced salt usage without compromising taste.
Why Do Some People Avoid MSG?
Some people choose to avoid MSG for various reasons:
- Sensitivity Concerns: Individuals who believe they are sensitive to MSG may avoid it to prevent potential symptoms.
- Dietary Preferences: Some people prefer to avoid additives and opt for more natural or minimally processed foods.
- Cultural Beliefs: Cultural attitudes and personal experiences may lead to a distrust of food additives like MSG.
- Health Trends: As part of a broader trend towards clean eating and avoiding processed ingredients, some individuals may avoid MSG despite scientific evidence supporting its safety.
How to Understand MSG?
Monosodium glutamate (MSG) is a flavor enhancer that provides umami taste, commonly found in various food products. Understanding MSG involves recognizing its natural occurrence in foods, its role in cooking, and the ongoing debates about its safety and effects on health. While many people consume MSG without adverse effects, awareness and education can help those who wish to limit their intake.
How to Identify MSG in Food Products?
To identify MSG in food products, look for:
- Ingredient Lists: MSG may be listed as “monosodium glutamate.” Other names include:
- Hydrolyzed vegetable protein
- Autolyzed yeast extract
- Yeast extract
- Textured protein
- Natural flavoring (in some cases)
- Food Categories: MSG is commonly found in:
- Processed and packaged foods (snack foods, sauces, and frozen meals)
- Restaurant meals, particularly in Asian cuisine
- Seasoning blends and soups
- Label Claims: Some products may claim “no added MSG,” which can indicate that MSG was not directly added, but it may still contain natural sources of glutamate.
How to Reduce MSG Intake in Your Diet?
To reduce MSG intake, consider the following strategies:
- Choose Fresh Foods: Opt for whole, minimally processed foods, such as fruits, vegetables, whole grains, and fresh meats, which typically contain no added MSG.
- Cook at Home: Preparing meals at home allows you to control ingredients and avoid MSG in processed foods.
- Limit Processed Foods: Reduce consumption of processed snacks, instant noodles, and pre-packaged meals that are likely to contain MSG.
- Ask About Ingredients: When dining out, inquire about the use of MSG in dishes and ask for MSG-free options.
- Use Natural Flavor Enhancers: Consider using herbs, spices, and natural ingredients (like garlic, onion, and citrus) to enhance flavor without MSG.
How to Cook Without Using MSG?
Cooking without MSG can be flavorful and satisfying. Here are some tips:
- Use Fresh Ingredients: Fresh produce and high-quality meats naturally enhance flavor.
- Explore Umami-Rich Foods: Incorporate ingredients known for their umami flavor, such as:
- Mushrooms
- Tomatoes
- Parmesan cheese
- Seaweed (like kombu)
- Fermented products (like miso or soy sauce)
- Experiment with herbs and spices: Use a variety of herbs and spices to create depth and complexity in your dishes. Consider combinations like rosemary, thyme, basil, and cumin.
- Marinate: Marinating meats and vegetables in a mixture of vinegar, citrus, and spices can enhance flavor without MSG.
- Layer Flavors: Build flavors by sautéing onions and garlic at the beginning of cooking, then adding other ingredients to create a rich taste profile.
How to Read Food Labels for MSG Content?
Reading food labels can help you identify MSG and related compounds. Here’s how:
- Check the Ingredient List: Look for “monosodium glutamate” or any of the alternative names mentioned earlier.
- Look for allergens and additives: Some food labels highlight allergens or additives. While MSG might not always be listed explicitly, ingredients like hydrolyzed vegetable protein or autolyzed yeast extract often indicate the presence of MSG or glutamate.
- Understand “Natural Flavors”: The term “natural flavors” can sometimes include MSG or its derivatives. If avoiding MSG, consider contacting the manufacturer for clarification.
- Watch for Claims: Labels that state “No MSG added” or “MSG-free” can guide choices, but always verify by reading the ingredient list.
- Nutrition Facts: While nutrition labels don’t typically list MSG directly, they can help you gauge overall sodium content, as MSG contributes to sodium levels.
FAQs About MSG
1. What is MSG?
Monosodium glutamate (MSG) is a flavor enhancer used to provide umami taste in foods. It is the sodium salt of glutamic acid, a naturally occurring amino acid.
2. Is MSG safe to consume?
Yes, regulatory organizations like the FDA and WHO generally recognize MSG as being safe. Most people can consume MSG without experiencing adverse effects.
3. What are the symptoms of MSG sensitivity?
Some individuals may report symptoms like headaches, sweating, and nausea after consuming large amounts of MSG, though scientific studies have not consistently supported these claims.
4. How can I identify MSG in food products?
Look for “monosodium glutamate” on ingredient labels. MSG may also be listed under names like hydrolyzed vegetable protein, autolyzed yeast extract, or natural flavoring.
5. How can I reduce MSG intake in my diet?
Choose fresh, whole foods, cook at home, limit processed foods, and ask about MSG when dining out.
6. How does MSG affect taste perception?
MSG enhances umami flavor, which can make dishes taste richer and more savory, potentially allowing for reduced salt usage without sacrificing flavor.
7. Why do some people avoid MSG?
Some individuals choose to avoid MSG due to perceived sensitivity, dietary preferences, cultural beliefs, or trends towards clean eating.
8. Can I cook without using MSG?
Yes, you can use fresh ingredients, umami-rich foods, herbs, and spices to enhance flavor naturally without MSG.
9. How do I read food labels for MSG content?
Check the ingredient list for “monosodium glutamate” or related names. Look for claims like “no added MSG,” but verify by examining the full ingredient list.
10. Is there a difference between natural glutamate and MSG?
Natural glutamate is found in foods like tomatoes and cheese, while MSG is a concentrated form of sodium glutamate. They both provide umami flavor but differ in concentration and usage.
Resources for Further Reading
- U.S. Food and Drug Administration (FDA) – MSG Information
- World Health Organization (WHO): Monosodium Glutamate (MSG): An Overview
- American Dietetic Association—MSG and Health
- Harvard Health Publishing: The Truth About MSG
- National Institutes of Health (NIH): Research on MSG Sensitivity
These FAQs and resources can help you gain a deeper understanding of MSG, its safety, and its role in food.
