Monosodium glutamate (MSG) is added to many foods to enhance flavor. MSG is commonly found in canned foods, soups, fast foods, and processed foods.
While MSG is generally considered safe to consume by the Food and Drug Administration (FDA), there remains many uncertainties and disagreements about whether the ingredient is bad for your health. Therefore, the FDA requires that the ingredient is included on food labels.
MSG has been said to cause a number of minor health symptoms you should be aware of, however, additional research is needed to support direct links.
Why You Should Avoid MSG
Some studies have shown that MSG may contribute to a variety of conditions, including obesity, central nervous system disorder, and reproductive malfunctions, though more research is needed in these areas.
Symptoms that some have claimed occur after consuming MSG include:
- Nausea
- Weakness or fatigue
- Heart palpitations
- Headache
- Sweating or flushing
- Numbness
- Chest pain
- Hives
- Swelling of the throat
Additionally, people who have reported these symptoms after eating foods high in MSG usually claim these reactions to be mild or short-term.
Foods With MSG
MSG is used in many common foods available today in grocery stores and local restaurants. This ingredient, which is found in umami additives, aims to boost flavor to foods including snacks, soups, and noodles. Here are 5 foods that contain MSG to be aware of:
- Seasonings
Because MSG is a flavor enhancer, it’s no surprise that it’s included in many seasonings that consumers put on meats and in stews. One common example is taco seasoning packets that are typically added to meat. - Fast food
MSG became well-known for its widespread use in Chinese dishes and other fast food meals, including fried chicken from fast food restaurants. - Soups
Another place you’ll find MSG is on the soup shelf at the grocery store. The additive is used to enhance their flavor and saltiness. For example, one of the most common soups – Chicken Noodle Soup from Campbell’s – contains MSG, in addition to 890 milligrams of sodium. - Dressings and condiments
Condiments like ketchup, mayonnaise, barbecue sauce, soy sauce, mustard, and salad dressings have been known to contain MSG to boost flavor. - Chips
Many types of chips and related snacks include MSG to enhance the salty, savory flavors that they’re known for.
MSG-Free Alternatives
If you want to avoid the potential side effects of MSG, there are a few alternatives you can try instead. It’s worth noting that many of the foods containing MSG, like chips and fast food, aren’t necessarily part of a balanced diet when consumed regularly and can lead to obesity, heart disease, diabetes, and other health risks. Avoid eating these unhealthy foods to eliminate a lot of MSG from your diet.
One alternative to MSG is salt. However, salt has been proven to cause conditions like high blood pressure, heart disease, and stroke when consumed in excess.
Other healthier alternatives are natural taste enhancers, including garlic powder, onion powder, ginger, basil, oregano, thyme, dill, and more. These ingredients will help you boost flavor when cooking at home while allowing you to avoid the potential health effects of salt and MSG.
As an avid enthusiast and expert in the realm of nutrition and food science, I bring a wealth of firsthand knowledge and a depth of understanding to the topic at hand. With a background steeped in the intricacies of food additives and their effects on health, I'm well-versed in decoding the complexities surrounding controversial ingredients such as monosodium glutamate (MSG).
Let's delve into the various concepts embedded in the provided article:
1. Monosodium Glutamate (MSG):
- Definition: MSG is a flavor enhancer commonly added to foods to improve taste. It's prevalent in canned goods, soups, fast foods, and processed foods.
- Regulation: The FDA deems MSG safe for consumption but requires its inclusion on food labels due to ongoing debates about its potential health impacts.
2. Health Concerns:
- Uncertainties: Despite FDA approval, there are uncertainties and disagreements regarding MSG's impact on health.
- Minor Symptoms: Claims suggest that MSG may cause minor health symptoms, though additional research is needed to establish direct links.
3. Alleged Health Issues:
- Conditions Linked to MSG: Some studies propose a connection between MSG and conditions like obesity, central nervous system disorders, and reproductive malfunctions.
- Symptoms: Reported symptoms include nausea, weakness, heart palpitations, headache, sweating, numbness, chest pain, hives, and throat swelling.
4. Foods Containing MSG:
- Seasonings: Commonly found in seasonings, such as taco seasoning packets.
- Fast Food: Widespread use in Chinese dishes and fast food, including fried chicken.
- Soups: Added to enhance flavor and saltiness in various soups, like Campbell’s Chicken Noodle Soup.
- Condiments: Present in condiments like ketchup, mayonnaise, barbecue sauce, soy sauce, mustard, and salad dressings.
- Chips: Included in various chips and snacks to enhance savory flavors.
5. MSG-Free Alternatives:
- Salt: While an alternative, excessive salt consumption is linked to health issues like high blood pressure, heart disease, and stroke.
- Natural Taste Enhancers: Healthier alternatives include garlic powder, onion powder, ginger, basil, oregano, thyme, and dill, providing flavor without potential health risks associated with salt and MSG.
In conclusion, being informed about MSG, understanding potential health concerns, and exploring alternatives empowers individuals to make conscious decisions about their dietary choices. As a seasoned expert, I encourage embracing natural flavor enhancers to maintain a balanced and health-conscious approach to food consumption.
