Monosodium glutamate (MSG) is experiencing a resurgence in popularity, as evidenced by its inclusion in popular recipes and food videos. Despite its renewed presence in kitchens, many people still harbor concerns about its health implications. Here, we delve into the science behind MSG, its controversial history, and whether it’s a safe choice for your diet.
What is MSG?
Monosodium glutamate, or MSG, is a sodium salt derived from glutamic acid, an amino acid integral to protein structure. Found naturally in foods like mature cheeses, fish, beef, mushrooms, tomatoes, onions, and garlic, MSG contributes to the savory taste known as umami.
MSG has been used as a flavor enhancer for over a century. Originally extracted from seaweed, it is now produced through the fermentation of starches from sources such as sugar beets, sugar cane, and molasses. The MSG used in food products is chemically identical to the naturally occurring version.
Is MSG Safe?
For most people, MSG is considered safe. Food safety authorities including those in Australia, the United States, the European Union, and the United Kingdom have deemed MSG a safe additive. This conclusion is supported by major safety reviews conducted in 1987 by a United Nations expert committee and in 1995 by the Federation of American Societies for Experimental Biology.
In 2017, the European Food Safety Authority set a recommended daily limit of 2.4 grams of added MSG for an 80 kg person, which is significantly higher than average consumption levels in Europe (0.3-1 gram per day) and Asia (1.2-1.7 grams per day). Food Standards Australia New Zealand affirmed that this updated guideline does not introduce new safety concerns.
Why the Negative Perception?
The negative perception of MSG can be traced back to a 1968 letter published in the New England Journal of Medicine. The letter, which described symptoms such as palpitations and fatigue after eating at a Chinese restaurant, suggested MSG as the culprit. This led to the widespread belief in “Chinese Restaurant Syndrome,” which associated MSG with a range of symptoms, including headaches, hives, and stomach pain.
However, subsequent research has not supported these claims. Early randomized controlled trials and reviews have found no significant difference in symptoms between those consuming MSG and those receiving a placebo.
Can MSG Cause Adverse Reactions?
A very small number of people may experience mild, short-term symptoms known as MSG symptom complex. This condition, previously referred to as Chinese Restaurant Syndrome, is characterized by symptoms such as headaches or mild stomach discomfort. Studies have shown that when participants are unaware of whether they are consuming MSG, they often do not report any reactions.
If you suspect a sensitivity to MSG, it is easy to avoid, as it is labeled on food products either as monosodium glutamate or flavor enhancer 621.
Is MSG Better Than Table Salt?
MSG can be a better alternative to table salt in terms of sodium content. MSG contains about one-third the sodium of table salt, and some studies suggest that using MSG can enhance flavor while reducing overall sodium intake. For instance, a study found that people who consumed MSG-seasoned soup preferred it over salt-seasoned soup, despite the reduction in sodium intake by 18%.
However, because MSG still contains sodium, excessive use can contribute to increased blood pressure. If you have hypertension, it’s advisable to monitor your sodium intake, whether from MSG or other salt sources.
Should You Use MSG in Cooking?
If you enjoy the umami flavor that MSG adds to dishes and do not have a sensitivity to it, incorporating it into your cooking is generally considered safe. MSG can also be a valuable tool for reducing overall salt consumption, which might be beneficial for those looking to lower their sodium intake.
For vegetarians and vegans, MSG can provide a savory flavor that might be missing from plant-based diets. However, be cautious with processed foods that contain added MSG, as these products often come with high levels of other additives and may be linked to less favorable health outcomes.
In summary, while MSG has faced scrutiny in the past, current scientific evidence supports its safety for most people. As with any ingredient, moderation and balance are key.