For decades, monosodium glutamate (MSG) has been the kind of ingredient that you could hear pronounced at the same time as “artificial flavors” or “trans fats,” as in a controversial food. four in 10 Americans reported actively avoiding it as of 2018.
Even among nutrition professionals, there is no complete consensus on the safety of this additive. Case in point: a recent email ad sponsored by MSG maker Ajinomoto was sent to members of the Academy of Nutrition and Dietetics, recommending that they encourage their customers to use MSG as a substitute for salt. This recommendation (and the lack of disclosure of who sponsored it) led to push back of some nutrition professionals.
And yet, a growing number of nutrition experts have called for the stigma surrounding monosodium glutamate to be removed. Many say avoiding it is based on outdated information (and possibly even anti-Asian racism).
So is this additive a dietary no-no or a flavor enhancer that’s okay? This is what you need to know.
The history of MSG’s bad reputation
A little backstory sheds light on MSG’s nasty reputation. It all started in 1968, when a letter appeared in the New England Journal of Medicine, purportedly from Dr. Robert Ho Man Kwok, expressing concern that Chinese food had made him sick. He argued that monosodium glutamate in Chinese food was responsible for symptoms such as headache, dizziness, numbness, and weakness. (It was later revealed that the letter was, in fact, written by an impostor as a joke.)
At the time, however, researchers took the concept and developed it. TO 1969 study in mice, they determined that rodents fed high amounts of MSG developed brain damage, obesity, and endocrine disorders. Further studies made claims that the additive could cause heart and liver problems, as well as behavioral changes and even tumors. As these alarming ideas reached the public, MSG developed a reputation as an ingredient to be avoided at all costs.
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More accurate MSG research
In reality, much of the early research on MSG was significantly flawed. according to a studio 2020, most of the research showing its supposedly harmful effects was plagued by poor design and small sample size. Many studies also gave subjects extremely high amounts of MSG that you would never find in a normal diet.
The latest research tells a different (and much more positive) story. For example, You may be surprised to learn that the Food and Drug Administration (FDA) has placed MSG in its “GRAS” category, also known as “generally recognized as safe,” for years. According to the FDA, science has been unable to consistently trigger any adverse symptoms from monosodium glutamate consumption. The really interesting part: This is true even in people who claim to have a sensitivity to MSG.
In terms of specific reactions to MSG, the good news continues. A 2016 systematic review in the headache diary found There is no correlation between the consumption of foods rich in monosodium glutamate and development of headaches. You can also rest easy about the effects of MSG on your brain. Despite some scary-sounding claims that this ingredient could cause brain cell death, scientific evidence shows that MSG does not cross the blood-brain barrier. The bottom line: A plate of beef and broccoli is highly unlikely to alter your neurological function.
As for weight gain (another common MSG concern), the research isn’t perfectly clear. according to a 2019 reviewSome studies have reported that foods high in MSG could increase hunger and even promote obesity, while others have shown the opposite effect. The deciding factor in whether MSG makes you feel fuller or hungrier may be the macronutrient content of a meal.
What about MSG sensitivity?
MSG is considered safe for the vast majority of the population, but as with any food, it is possible to have a sensitivity to it. less than 1% The general population is believed to have sensitivity to MSG. For these people, eating large amounts could lead to unpleasant symptoms such as dizziness, headache, shortness of breath, or numbness. If you consistently experience symptoms like these after eating foods high in MSG, you may want to cut back. Not sure if MSG is causing your problems? A food diary can be a helpful tool for finding answers.
That said, you’re probably already eating foods with MSG without even realizing it! Many whole foods such as tomatoes, mushrooms, and aged cheeses naturally contain MSG, and the body Does not distinguish between natural and synthetic forms. Whether it’s a fresh tomato or a plate of ramenyour gastrointestinal tract breaks down sodium and glutamate in the same way.
The Potential Positives of MSG
Ready to flip the script on MSG? Not only is this long-criticized ingredient not a problem for most people, it could also have a positive impact on your diet. Due to its savory umami flavor, MSG could be a tasty alternative to Salt. (It contains only a third of the sodium of table salt.) A 2017 study in the journal Food Science and Nutrition found that in both processed and homemade foods, MSG could reduce sodium without affecting perceived saltiness.
With all the evidence of its safety, and given that many of us tend to go overboard with the salt shaker, there is every reason to give MSG another try.
