What Is MSG?
Monosodium glutamate (MSG) is a salt form of glutamic acid, an amino acid naturally found in the body and many foods. It is used as an ingredient to make foods taste umami or savory, one of the five basic tastes, and as a seasoning to enhance food flavor for a tastier meal.
How is MSG made?
MSG is made by fermenting starch, sugar beets, sugar cane, or molasses, much like how yogurt, vinegar, and wine are made.
MSG history
Throughout history, people all over the world have always eaten foods that contain glutamate. Asian communities, for example, made a broth with seaweed, which is rich in glutamate. In 1908, a professor from Japan named Kikunae Ikeda figured out how to bring out glutamate from the broth. He also found that it was glutamate that made the soup taste savory. He then filed a patent, granting him a legal right to make MSG. A year later, it was made and sold commercially.
Many people believe that MSG is bad for you, but this idea is rooted in anti-Asian racism and xenophobia. This myth began during a time when there was intense and open anti-Chinese discrimination and racism. The government made efforts to limit Chinese immigration with the Chinese Exclusion Act of 1882, and people were especially hostile to Chinese immigrants because employers were able to hire them and pay them less compared to their counterparts.
In 1968, a white doctor who called himself “Robert Ho Man Kwok” but was later revealed to be Howard Steel wrote a letter to The New England Journal of Medicine describing feeling sick after eating MSG. He mentioned having symptoms such as numbness, weakness, and a fast heartbeat. The sickness was called “Chinese restaurant syndrome” and is now called “MSG symptom complex.”
Further studies on MSG have only added to misconceptions. These studies used seasoning at doses 5 to 30 times higher than the usual dose and unusual methods of taking MSG, such as through tubes or injections, instead of taking it with food.
More recent studies, including a 2017 systematic review, have raised doubts about the accuracy of the older research and debunked myths about MSG.
Is MSG Bad for You?
MSG isn’t bad for you. The FDA recognizes MSG in foods to the “generally recognized as safe” (GRAS), meaning having it in your food is not bad. Not only is MSG safe to eat, but it also improves food taste and can be a healthy option for many, including those who might benefit from a low-sodium diet. One teaspoon of MSG contains 480 milligrams of sodium. Meanwhile, a teaspoon of salt has 2,300 milligrams, which exceeds the American Heart Association’s recommended intake for most adults.
Sensitivity to MSG
Some people say they’re sensitive to MSG and have symptoms after eating food with this ingredient. These symptoms include:
- Flushing
- Headache
- Feeling pressure, numbness, tingling, or burning tightness in the face
- Sweating
- Quick, fluttering heartbeats
- Chest pain
- Feeling sick
- Weakness
However, many high-quality studies involving people who reported being sensitive to MSG didn’t confirm that MSG triggers any reactions.
How to Cook With MSG
You can add MSG to your soups, stews, vegetables, and other food recipes as a flavor-enhancing ingredient.
MSG contains much less sodium than salt. If your doctor has recommended you to have a low-sodium diet, such as if you have high blood pressure, consider using it with salt to season your food rather than adding salt or MSG alone.
Foods With MSG
MSG is naturally in many foods, including corn, beetroot, tomatoes, and cheese. It is added as an ingredient in many common foods available today in grocery stores and local restaurants. This ingredient, found in umami additives, aims to boost the flavor of foods, including snacks, soups, and noodles. Here are some examples of food that can have MSG:
Seasonings
Because MSG is a flavor enhancer, it’s no surprise that it’s included in many seasonings that consumers put on meats and stews. One typical example is taco seasoning packets that are typically added to meat.
Fast food
MSG is a common ingredient used by many fast food restaurants, including KFC, Chick-fil-A, Wendy’s, and McDonald’s, to prepare fast food meals such as fried chicken.
Soups
Another place you’ll find MSG is on the soup shelf at the grocery store. The additive is used to enhance their flavor and saltiness. For example, one of the most common soups — chicken noodle soup from Campbell’s — contains MSG in addition to 890 milligrams of sodium.
Dressings and condiments
Condiments such as ketchup, mayonnaise, barbecue sauce, soy sauce, mustard, and salad dressings have been known to contain MSG to boost flavor.
Chips
Many types of chips and related snacks include MSG to enhance their salty, savory flavors.
MSG Alternatives
If you want to avoid MSG, there are a few alternatives you can try instead. It’s worth noting that many foods containing MSG, such as chips and fast food, aren’t necessarily part of a balanced diet when consumed regularly and can lead to obesity, heart disease, diabetes, and other health risks. Avoid eating these unhealthy foods to eliminate a lot of MSG from your diet.
One alternative to MSG is salt. However, salt has been linked to conditions such as high blood pressure, heart disease, and stroke when consumed in excess.
Other alternatives include natural taste enhancers such as:
- Garlic powder
- Onion powder
- Ginger
- Basil
- Oregano
- Thyme
- Dill
Takeaways
MSG is naturally found in the body and many foods. It can also be a flavor-enhancing ingredient to make your food taste savory. Thinking MSG is bad for you is a myth rooted in anti-Chinese racism and xenophobia, as high-quality studies haven’t found that having MSG in food causes any health problems. Actually, MSG could be part of a healthy diet, especially if you have health conditions where you could benefit from reducing your salt intake, such as high blood pressure. You can then reduce how much sodium you have in your diet by adding MSG with salt when seasoning your food.
MSG FAQs
What does MSG do to the body?
MSG provides the body with energy and may improve learning and memory, among other health benefits.
Is MSG healthier than salt?
MSG contains one-third less sodium than salt. Having it in your foods with salt to enhance flavor can be a healthier way to stay within the American Heart Association's daily recommended sodium intake of no more than 2,300 milligrams of sodium a day and 1,500 milligrams for most adults, especially those with high blood pressure.
What does MSG taste like?
MSG tastes savory, brothy, or meaty.
Does MSG make you sleepy?
There’s no evidence that MSG can make you sleepy. If anything, it could give you energy.
Can MSG cause cancer?
No evidence says MSG causes cancer.
