Monosodium Glutamate

Monosodium glutamate, also called MSG, is a sodium compound of the amino acid, glutamic acid, that is widely used as a preservative and flavor enhancer. In its pure form, monosodium glutamate is a white crystalline powder with what is described as a “pleasant” taste. It was introduced into the food supply in the 1940's and has been the subject of studies and heated debate ever since.

Foods with MSG

MSG is ubiquitous in processed foods, such as soups, luncheon meats, meat tenderizers, seasoning salt, snack foods, salad dressings, fast foods and frozen dinners. It is estimated that as much as 500 million pounds of MSG are added to the world food supply each year.

According to the FDA

Although the U.S. FDA considers MSG to be “generally recognized as safe,” there is a lot of controversy surrounding this popular food additive. Hundreds of studies have been done by various special interests, without a consensus opinion being reached, that would bridge the gap between the those who believe it is safe and those who do not.

Symptoms of sensitivity

However, there is no doubt that some people have a sensitivity to monosodium glutamate, and will experience any or all of the following symptoms when they consume it:

Headache
Weakness
Heart palpitations
Flushing
Extreme thirst
Anxiety
Nausea
Numbness

Those with asthma seem to be particularly susceptible to MSG sensitivity.

How much is too much?

One study suggests that as many as 30% of Americans experience reactions after consuming as little as 5 grams of MSG, while 90% experience symptoms after consuming 10 grams of MSG. Having said this, 10 grams and even 5 grams is a lot of MSG, since typically, a serving of food will have only a tiny fraction of that amount. This is another good reason not to overeat or overdo on any food.

"Chinese Restaurant Syndrome"

Since MSG is a common additive in Asian food, medical experts coined the term “Chinese Restaurant Syndrome” to describe the reactions that many people have after consuming this food additive. There is some evidence that this syndrome may be due to a Vitamin B6 deficiency, since this B vitamin is required to metabolize MSG. Some healthcare providers have found that supplementing the diet with Vitamin B6 may eliminate the symptoms of MSG sensitivity.

Interesting Fact: Due to the problem of MSG sensitivity, many Chinese restaurants will designate foods as “MSG free” so that even those who can’t tolerate monosodium glutamate can enjoy this popular cuisine.

Another form of sodium

Aside from the potential sensitivity to MSG, monosodium glutamate in the food supply is another source of sodium in your diet. If you are watching the sodium in your food due to high blood pressure, or other salt sensitivity issues, be sure to include MSG in your list of things to avoid.

Not for babies

It should be noted that, according to FDA guidelines, MSG cannot be added to baby food, since it is considered unsafe for that age group.

Looking for MSG on food labels

The FDA requires that food companies list MSG on the food label, if it is an ingredient in their product. Although this is may be one way to find the MSG in your food, it also may appear as a component of other ingredients including the following:

Textured protein
Autolyzed yeast
Yeast extract
Yeast food
Glutamate
Glutamic Acid
Autolyzed plant protein
Sodium caseinate
Calcium caseinate
Hydrolyzed protein
Hydrolyzed vegetable protein(HVP)
Hydrolyzed plant protein (HPP)
Soy protein extract
Natural flavors

Even foods that have a "MSG-free" claim on the label may contain these other forms.

Something to keep in mind

One rule of thumb is that, if the packaged food comes with a “flavor packet” it probably contains MSG. Also, most frozen dinners and entrees contain monosodium glutamate in some form, usually as hydrolyzed protein or autolyzed yeast.

Extreme view?

There are some health experts that take a very dim view of monosodium glutamate in our food supply, since they consider it an “excitotoxin,” which affects brain health, and a “poison” that is not only addictive but can also be linked to the increased incidence of autism, diabetes, obesity and even ADHD.

The cynical view

If one were a cynic, one might propose that food companies have a vested interest in suppressing the potentially harmful effects of MSG. due to its possibly addictive flavor enhancing qualities which may cause people to buy and eat more of their products.

Whatever you believe about MSG, there is no question that Americans are eating more food, getting fatter, and finding themselves with Type II Diabetes in increasing numbers.

The solution

Since we are not scientists and can’t do the studies, and since we know that there are powerful food lobbies that affect what we are allowed to know about our food supply, why not skip the MSG issue altogether? You can do this by avoiding processed foods and fast foods and instead choose fresh, whole foods that are better for you anyway, for more reasons than that they don’t have any monosodium glutamate.

In addition, become an informed consumer by learning to read food product labels so that you know what is in the foods you are buying. Even restaurants have nutrition information available or at their websites, so that you can make better choices when you are eating out.

It goes without saying that the more we support those companies that produce and sell healthier foods, the more healthy foods will be available at prices we can afford.

How to Use This Site

BOOKMARK this site or add it to your Favorites.

Become an informed eater by clicking on the NUTRITION button and reading the general information there.

Check back whenever you have a question about your diet, meal planning, nutrition, specific foods or any healthy eating issues. Use the SITE SEARCH function to track down your particular concern.

Try some of the free recipes available on the site by clicking on the RECIPES button.

E-mail me if you can’t find what you are looking for, if you feel that any of the information on the site is not accurate, or just to say hello!