For decades, monosodium glutamate (MSG) has been the kind of ingredient you might hear in the same breath as “artificial flavors” or “trans fats,” like controversial foods. .. As of 2018, 4 out of 10 Americans reported that they were actively avoiding it.
Even among nutrition experts, there is no complete consensus on the safety of this additive. A good example: A recent email ad sponsored by MSG maker Ajinomoto has been sent to members of the Academy of Nutrition and Nutrition, encouraging clients to use MSG as a salt alternative. This recommendation (and the lack of disclosure of those who sponsored it) led to a backlash from some nutrition experts.
Still, more and more nutritionists want to get rid of the stigma around MSG. Many say that avoiding it is rooted in outdated information (and perhaps anti-Asian racism).
So is this additive a no-no or okay flavor enhancer in the diet? Here’s what you need to know:
MSG’s bad rap history
A little inside story sheds light on MSG’s unpleasant reputation. It all started in 1968. New England Journal of Medicine, Dr. Robert Ho Man Quoc, expressed concern that Chinese food might have made him sick. He claimed that monosodium glutamate in Chinese food was responsible for symptoms such as headaches, dizziness, numbness, and weakness. (Later it became clear that the letter was actually written by a scammer as a prank.)
But at that time, researchers adopted the concept and put it into practice. A 1969 study of mice found that rodents fed high doses of MSG developed brain lesions, obesity, and endocrine disturbances. Further research has argued that additives can cause problems with the heart and liver, as well as behavioral changes and even tumors. When these alarming ideas were made publicly available, MSG gained a reputation as an absolutely avoidable ingredient.
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More accurate MSG research
In fact, many of the early studies on MSG had serious flaws. According to a 2020 study, most studies showing what appears to be its harmful effects were full of poor design and small sample sizes. Many studies have also given subjects very large amounts of MSG that can never be found in a normal diet.
More recent studies tell different (and much more positive) stories. for example, You may be surprised to learn that the Food and Drug Administration (FDA) has placed MSGs in the “GRAS” category (also known as “generally recognized as safe”) for years. According to the FDA, science has not been able to consistently cause the harmful symptoms of MSG consumption. Really interesting part: This also applies to those who claim to have MSG sensitivity.
The good news continues as to the specific reaction to the MSG. 2016 systematic review Headache Pain Journal found There is no correlation between eating foods high in MSG and developing headaches.. You can rest assured that MSG will affect your brain. Despite some horrifying claims that this ingredient can cause the death of your brain cells, scientific evidence shows that MSG does not cross the blood-brain barrier. Takeaway message: Beef and broccoli plates are very unlikely to disrupt your nerve function.
When it comes to weight gain (another common MSG concern), the study isn’t entirely clear. According to a 2019 review, some studies have reported that high MSG foods may increase hunger and promote obesity, while others have shown the opposite effect. The factor that MSG determines whether you are full or hungry can be the major nutrient content of your diet.
How is the sensitivity of MSG?
MSG is considered safe for the majority of the population, but like any other food, it can be sensitive to MSG. It is believed that less than 1% of the general population is MSG sensitive. For these people, eating large amounts can cause unpleasant symptoms such as dizziness, headaches, difficulty breathing, and numbness. If these symptoms persist after eating high MSG foods, it is advisable to reduce them. Not sure if MSG is causing the problem? Food journals can be a useful tool for finding answers.
That said, you may already be eating food with MSG without realizing it. Many natural foods, such as tomatoes, mushrooms, and aged cheese, naturally contain monosodium glutamate. The body does not distinguish between natural and synthetic forms. Whether from fresh tomatoes or ramen, the gastrointestinal tract breaks down sodium and glutamic acid in the same way.
Potential positives of MSG
Ready to flip the script about MSG? Not only is this long and malicious ingredient fine for most people, but it can actually have a positive effect on your diet. Thanks to its savory umami, MSG has the potential to be a flavorful alternative to salt. (Contains only one-third of sodium in salt.) Journal 2017 study Food science and nutrition In both processed and homemade foods, we have found that MSG can reduce sodium without affecting the perception of saltiness.
With all the evidence of its safety, and many of us tend to overdo it with salt shakers, there are many reasons to give MSG another chance.
