Is MSG Really Harmful? Here’s What You Should Know

MSG, short for monosodium glutamate, is a flavoring agent derived from the amino acid L-glutamic acid and sodium. It's commonly found in processed foods like canned soups, salty snacks, and used in Southeast Asian cuisine to enhance the umami taste. L-glutamic acid is naturally present in foods like tomatoes, anchovies, mushrooms, and Parmesan, while MSG is produced by fermenting sugar cane, sugar beets, cassava, or corn.

The body cannot distinguish between naturally occurring glutamates and those from added MSG, as there is no chemical difference. While some people may associate MSG with negative health effects, the FDA considers MSG safe for consumption.

What Impact Does MSG Have on Your Food?

MSG boosts the flavor of dishes by bringing out the umami taste, often described as the savory or meaty quality of food, regardless of whether it contains meat. Umami is created by three compounds: inosine 5’-monophosphate (IMP), guanosine 5’-monophosphate (GMP), and MSG. These compounds stimulate saliva production, making your mouth water and enhancing the overall flavor of the food.

What Are the Benefits of MSG?

In addition to enhancing flavor, MSG can serve as a sodium alternative. Despite containing sodium in its name, MSG is only 12% sodium, compared to the 39% sodium in table salt. Studies show that by using MSG, sodium levels can be reduced by up to 40% without compromising the taste and satisfaction of the dish. This is especially beneficial for those on a low-sodium diet.

When and How to Incorporate MSG Into Your Cooking

You can sprinkle MSG into your dishes just like salt. It works well on foods that naturally contain glutamates, such as fish, beef, or mushrooms, or even on vegetables you want to make more flavorful. MSG is also found in many pre-made seasoning mixes, like the ranch packet used for making tasty dips.

Is MSG Safe to Consume? Is It Really Harmful?

In 1968, Dr. Robert Ho Man Kwok, a Chinese-American physician, wrote a letter to the New England Journal of Medicine linking symptoms like heart palpitations and numbness in the limbs to Chinese food. He suggested that these effects might be caused by alcohol, sodium, or MSG in the dishes. As a result, MSG became associated with the so-called 'Chinese Restaurant Syndrome.'

Though many claim to have a sensitivity to MSG, numerous studies have found that when tested blindly, there’s no difference in reactions between those consuming MSG or a placebo. In these blind studies, participants do not know whether they are consuming MSG or a non-active substitute, and report any symptoms they experience.

Ongoing research has shown that the negative effects reported in early studies were the result of flawed research methods, such as small sample sizes, lack of proper control groups, or administering excessively high doses of MSG.

It’s worth noting that headaches are rarely reported when consuming non-Asian foods that contain MSG, like Doritos, Kraft Mac & Cheese, Campbell’s Cream of Mushroom Soup, or Lipton Soup mix, even though all these products include MSG as an ingredient.

The FDA requires MSG to be listed on ingredient labels. However, naturally occurring sources of MSG—such as hydrolyzed yeast, protein isolate, autolyzed yeast, hydrolyzed vegetable protein, yeast extract, and soy extract—are not labeled as MSG. If these ingredients are included, the product cannot claim to be 'No MSG' or 'No added MSG,' and MSG cannot be listed simply as 'spices and flavoring.'