Monosodium glutamate, commonly known as MSG, is a flavour additive often associated with savoury dishes, fast food, and processed snacks. Originally discovered in Japan, MSG is widely used in the food industry to enhance umami flavour, which has been one of the five basic tastes for nearly 100 years. Moreover, being naturally available in a few foods, it is a common food additive in Chinese cuisines, canned veggies, soups and most processed foods. Despite its popularity, there’s an ongoing debate about its health impacts, however, the latest studies question, the accuracy of its adverse impacts on human health.
Read this article to explore what MSG is, its uses, potential benefits, and the controversies surrounding its health effects and downsides.
What is MSG?
MSG is a compound derived from glutamic acid, an amino acid naturally found in many foods, including tomatoes, cheese, and seaweed. It was first isolated by Japanese scientist Kikunae Ikeda in 1908, who identified its unique umami flavour—a savoury taste distinct from sweet, salty, sour, and bitter flavours. Umami is known to have a meaty taste that refers to the presence of proteins in food.
It is obtained by fermenting carbohydrates like sugar beet, sugar cane and molasses. Also, there is no chemical difference between the glutamic acid found naturally in a few foods and that present in MSG. Thus, the body cannot accurately differentiate between these two types.
MSG’s main purpose is to add strong flavours, especially in savoury dishes. It is commonly used in soups, processed foods, canned vegetables, and snacks. MSG is categorised as "Generally Recognized as Safe" (GRAS) by the U.S. Food and Drug Administration (FDA), but its use remains controversial.
MSG is very commonly used in Asian cuisines and numerous processed foods in the West. It’s roughly estimated that the average daily intake of MSG is around 0.3-1.0 grams.
How MSG Impacts Health
Enhances Taste / Appetite
MSG is known for enhancing taste and increasing appetite. This effect is particularly beneficial for people with reduced appetite, such as the elderly, who may consume more food due to the enhanced flavour. However, for some, this increased appetite can also lead to overconsumption of foods high in salt, fats, and other additives.
Also Read: Facts About Food additives
Benefits
Research suggests that MSG, in small amounts, can add flavour without increasing the sodium content of food significantly. MSG contains about one-third of the sodium of table salt, which can be useful for people aiming to reduce overall sodium intake and replace salt.
Downsides and Controversies of MSG
MSG Symptom Complex
Some individuals report adverse reactions to MSG, commonly referred to as "MSG symptom complex" or "Chinese Restaurant Syndrome." Symptoms may include headaches, flushing, sweating, and chest pain, typically occurring shortly after consumption. While the symptoms are generally mild and temporary, they can be uncomfortable. However, controlled studies on MSG have found mixed results, with many suggesting these symptoms are rare and may only affect a small group of sensitive individuals.
Also Read: Junk Food Vs Healthy Food: Advantages, Disadvantages And Healthier Food Choices
Potential Links to Obesity
Some studies have explored a potential link between MSG consumption and obesity, particularly when consumed in high amounts. Research suggests that MSG may influence hunger hormones, potentially leading to overeating. However, these studies are not definitive, and more research is needed to confirm a clear link.
Possible Effects on Brain Health
MSG contains glutamate, which functions as a neurotransmitter in the brain. In large amounts, it can overstimulate neurons, a phenomenon known as excitotoxicity, which has led to concerns about MSG’s impact on brain health. Though there is no conclusive evidence linking dietary MSG to neurodegenerative diseases, those with sensitivities may prefer to limit its intake.
High Sodium Content
While MSG itself contains less sodium than table salt, the foods that typically contain MSG—such as processed snacks, canned soups, and fast food—are often high in sodium. Excessive sodium intake is associated with hypertension, heart disease, and other health concerns. Thus, the overall diet matters, as MSG alone may not pose health risks if used in moderation.
Tips for Managing MSG Intake
MSG is often listed as "monosodium glutamate" or may appear in ingredient lists under names like "hydrolyzed vegetable protein" or "yeast extract."
Since MSG is commonly found in processed and fast foods, reducing consumption of these can help decrease overall MSG intake.
If you notice symptoms after consuming foods with MSG, consider avoiding it and observing any changes in your health.
Incorporate naturally umami-rich foods like tomatoes, mushrooms, and Parmesan cheese, which can provide flavour without added MSG.
Conclusion
Well MSG is generally safe for most people; however, some may experience sensitivity to it. In small amounts, MSG can enhance flavour without significantly impacting sodium intake. However, because it’s often found in high-sodium and processed foods, consuming it mindfully is wise. As with many food additives, moderation is key, and awareness of your body’s response to it can help you make the best choices for your health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
A review of the alleged health hazards of monosodium glutamate
Anca Zanfirescu 1, Anca Ungurianu 1, Aristides M Tsatsakis 2, George M Nițulescu 1, Demetrios Kouretas 3, Aris Veskoukis 3, Dimitrios Tsoukalas 2,4, Ayse B Engin 5, Michael Aschner 6, Denisa Margină 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC6952072/
Extensive use of monosodium glutamate: A threat to public health?
Kamal Niaz 1,*, Elizabeta Zaplatic 2, Jonathan Spoor 3
https://pmc.ncbi.nlm.nih.gov/articles/PMC5938543/
