Is MSG Actually Bad for You?

MSG is one of, if not the most controversial food additive, with heated debates and misconceptions especially since its introduction to the American food scene. Today we’ll look into what MSG really is, its effects on your body and whether you should include or avoid it in your diet.

What is MSG?

Monosodium glutamate, commonly known as MSG, is a flavor enhancer that combines sodium with glutamic acid, an amino acid naturally present in many foods. The story begins with Japanese chemist Kikunae Ikeda, who identified the unique savory taste of kelp broth in 1908. This taste, which he named “umami,” became the fifth recognized basic taste alongside sweet, sour, salty and bitter.

When you eat foods like tomatoes, aged cheeses or mushrooms, you’re already consuming natural glutamates. The manufactured MSG is chemically identical to these naturally occurring compounds. The main difference is MSGs concentrated form and how it’s added to foods.

The Science Behind the Flavour of MSG (Monosodium Glutamate)

When you add MSG to dishes, it enhances the savory, meaty flavors already present, the glutamate binds to specific taste receptors on your tongue, creating that distinctive umami sensation that makes food more flavorful.

Think of MSG as a flavor amplifier: just as salt brings out the natural taste of foods, MSG intensifies the savory qualities of dishes and this is why it’s commonly used in broths, soups and seasoning blends as it can reduce the need for salt while still maintaining rich, satisfying flavors.

About the “Chinese Restaurant Syndrome”

The controversy surrounding MSG largely stemmed from a 1968 letter published in The New England Journal of Medicine, where a doctor described symptoms he experienced after eating Chinese food. This led to the coined term “Chinese Restaurant Syndrome” and led to decades of misunderstanding and fear.

What many people don’t realize is that subsequent research has failed to establish a clear link between MSG and these reported symptoms in the general population. The term itself reflects harmful racial stereotypes, as MSG is used in cuisines worldwide, not just Asian cooking. As a matter of fact, if you’ve ever bought Chinese food then there’s a high chance you’ve had MSG unknowingly.

Reported Symptoms After Taking MSG

Some people report experiencing headaches, flushing or sweating after consuming foods with MSG. While these experiences shouldn’t be dismissed, you need to understand that sensitivity to MSG isn’t the same as an allergy or toxicity. These reactions, when they do occur, are typically mild and temporary and probably have something to do with MSG one out of a billion times because the amount of MSG matters significantly: your body metabolizes MSG the same way it processes naturally occurring glutamates. Most people can consume moderate amounts without any adverse effects.

MSG and Your Health

The safety of MSG has been evaluated extensively by health organizations worldwide. The United States’ FDA (Food and Drug Administration) classifies MSG as “generally recognized as safe” (GRAS) and international food safety authorities have reached similar conclusions.

Also, as I said earlier your body doesn’t distinguish between naturally occurring glutamates and added MSG. Both are processed the same way and neither form has been linked to serious health issues when consumed as part of a balanced diet.

Benefits of MSG in Cooking

Here are benefits of MSG if you want to use it in your kitchen:

1. Sodium Reduction

MSG contains about one-third the amount of sodium compared to table salt, while still providing satisfying flavours, this makes it useful for reducing overall sodium intake while maintaining taste.

2. Flavor Enhancement

Adding small amounts of MSG can improve the taste of dishes and make healthy foods more enjoyable.

3. Cost-Effective

As a flavor enhancer, MSG can help create satisfying meals with less expensive ingredients, making nutritious cooking more accessible.

Read: 13 High-Carb Foods that are Incredibly Healthy for You

Smart Ways to Use MSG

If you decide to cook with MSG, start with these guidelines:

• Use it sparingly: a little goes a long way. Start with about 1/4 teaspoon per pound of meat or 4-6 servings of vegetables or soup.
• Add MSG near the end of cooking to preserve its flavor-enhancing properties.
• Combine it with a small amount of salt to achieve optimal taste while reducing overall sodium content.

Should You Use MSG?

Whether to use MSG is a personal decision that should be based on facts rather than fear. If you’re curious about trying it then do these:

• Start with small amounts in familiar dishes to see how you respond.
• Pay attention to your body’s reactions, but remember that many other ingredients or factors could cause discomfort after meals.
• Keep a food diary if you suspect sensitivity, noting all ingredients, not just MSG.

Reading Labels and Understanding MSG Content

MSG appears on food labels under various names, including:

• Monosodium glutamate
• Glutamic acid
• Autolyzed yeast extract
• Hydrolyzed protein
• Natural flavoring (sometimes)

Frequently Asked Questions About MSG

Question: Does MSG affect children differently than adults?

Answer: MSG metabolism doesn’t vary significantly between adults and children. Children who eat a balanced diet can safely consume foods with MSG.

Question: Can MSG help with weight management?

Answer: MSG might help with weight management by making nutritious, lower-calorie foods more palatable as the enhanced umami flavor can increase satisfaction with meals. However, it shouldn’t be viewed as a weight loss solution on its own but rather as part of an overall balanced diet strategy.

Question: Is there a difference between natural and synthetic MSG?

Answer: From a chemical standpoint, natural and synthetic MSG are identical molecules. Your body processes both forms the same way. The only difference lies in the production method, synthetic MSG is produced through fermentation of starch, beet sugar or molasses, while natural MSG is found in foods like tomatoes and cheese. Both forms are equally safe for consumption.

Question: How does MSG interact with other food additives?

Answer: MSG generally works well with other common food additives and seasonings. It can enhance the effectiveness of salt reducers and work synergistically with nucleotides (like those found in mushrooms and meat) to amplify umami taste. However, it’s worth noting that combining multiple sources of glutamates (like MSG with hydrolyzed protein) might result in an overly strong flavor.

Question: Is organic MSG available?

Answer: Yes, organic MSG exists and is produced through natural fermentation of organic crops like sugarcane or corn. However, it’s less common and typically more expensive than conventional MSG. The organic version must meet specific production standards but offers the same chemical composition and effects as regular MSG.

Question: Can MSG help elderly people with diminished taste sensation?

Answer: MSG might benefit older adults who experience age-related decline in taste sensitivity. The enhanced umami flavor can make foods more appealing and enjoyable, potentially improving appetite and food intake in elderly individuals who might otherwise be at risk for undernutrition. However, this should be balanced with other health considerations, particularly for those on sodium-restricted diets.