MSG, or monosodium glutamate, is a flavor enhancer frequently used in soups, canned veggies, processed meats, and Chinese food. It has been used for many years, but it is still the subject of many debates. According to the FDA (Food and Drug Administration), MSG is a food ingredient that is generally recognized as safe.
However, over the last few decades the FDA has received many reports from people who say they felt unwell after eating foods that contain MSG.
Monosodium Glutamate and Health Concerns
This flavor enhancer is sometimes described as an excitotoxin, because glutamate stimulates nerve cells, and in laboratory conditions very high amounts can overstimulate them. There are many people who believe that MSG consumption is connected with poor memory, flushing, headaches, and a worsening of conditions such as fibromyalgia. Some people who are sensitive to MSG also report muscle cramps, a burning sensation in the mouth, and stomach discomfort. Research has not confirmed these effects for the amounts normally found in food.
Lab studies on animals, which used very large doses of monosodium glutamate, found negative effects on the brain. Some scientists also suggest that in sensitive people it may trigger migraines, possibly because of the way it affects blood vessels and nerve cells.
According to an article published by Reuters, a study that involved more than 10,000 individuals in China and lasted for more than five years measured MSG intake. It found that the women and men who consumed the highest amount of MSG (about 5 grams per day) were about 30% more likely to become overweight after five years.
In addition, researchers continue to study the role of glutamate in neurological conditions such as Parkinson’s disease, Alzheimer’s disease, Lou Gehrig’s disease, and stroke. There is no proof that MSG in food causes these conditions.
Foods That Contain MSG You Weren’t Aware Of
The fact is that many foods come with MSG, but there are certain foods with MSG that we usually don’t suspect. Monosodium glutamate is part of many packaged and processed foods.
Chick-Fil-A
If you visit the official website of Chick-Fil-A, you will notice that their chicken sandwich comes with spices, sugar, salt, paprika, and MSG. In case you want to enjoy their meals without consuming MSG, take the grilled chicken sandwich.
Campbell’s Chicken Noodle Soup
This noodle soup owes part of its specific taste to MSG. Cream of Mushroom, Vegetable Beef, Chicken Noodle – many of their soups have been made with MSG. Recipes change, so check the label.
Hidden Valley Ranch Salad Dressing
That’s right; this salad dressing has MSG too. Of course, we should point out that many prepackaged salad dressing options today have MSG in them.
Snacks
The majority of snacks, including chips, come with MSG as a flavor enhancer. Some of the commonly eaten snacks that have MSG in them are:
- Doritos
- Pringles chips
- Planters peanuts
- Knorr and Unilever dip products.
Are you aware of the fact that one container of flavored peanuts can contain more than just peanuts and salt? As a matter of fact, it can have 13 ingredients in it, and MSG is one of them.
Parmesan Cheese
People who love pasta usually love parmesan cheese too. The prepackaged, grated version of this pasta topping may contain cellulose (an anti-caking agent made from plant fiber), and parmesan is naturally rich in glutamate. The ingredients are shown on the product’s label.
Dairy Products
No-fat and low-fat dairy products usually come with milk solids, which can be a source of free glutamate.
Are you aware that glutamate is part of more than 40 ingredients approved by the FDA? Added MSG must be listed on the label as monosodium glutamate, but food manufacturers can also use other ingredients that naturally contain glutamate, and in that case the letters MSG do not appear on the label.
Yeast extract, autolyzed yeast, hydrolyzed protein, and glutamic acid are some of the glutamate-rich ingredients found in these products. So, in case you want to limit MSG, check for these ingredients on your food’s label.
In order to avoid any confusion, we have created a list of ingredients that are often named as sources of glutamate. Keep in mind that products with these ingredients are also found in specialized health food stores.
- Citric acid
- Glutamic acid
- Amino acids (many amino acid blends come with glutamic acid)
- Glutamate
- Autolyzed yeast
- Monopotassium glutamate
- Hydrolyzed protein
- Protein
- Whey protein concentrate.
Via MSG Truth
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.