MSG — A Complete Guide to Health and Nutrition
This blog will give you a complete insight into MSG- whether it is good in food or not.
What is MSG?
Just like the name says, monosodium glutamate; MSG is the product of two smaller components namely; sodium and glutamate (an amino acid).
Glutamate is abundantly present in our bodies and is also there in the food we eat. It is seen that biologically, the human body creates its own glutamate as required.
Why is MSG Added to Food?
MSG is used as a flavor enhancer. It means MSG improves the perception of other flavors in a dish.
The usage levels of MSG are low, usually 0.1–0.8% by weight. It is similar to the concentration of free glutamate which is naturally present in tomatoes and parmesan cheese.
Usually, the choice between using MSG and using one of the above alternative flavor enhancers is based on the following:
- Flavor profile
- Cost
- Labeling
Are You Sensitive to MSG?
The most reliable studies found on MSG conclude that adverse reactions, if any, were inconsistent and not repeatable. This does not mean that no one ever had an adverse reaction to MSG.
It is just that the people who identified as MSG-sensitive did not repeatably react to MSG. Until the results are repeatable and consistent, they just do not carry any scientific weight.
For some, the anecdotal evidence of a friend’s symptoms is enough, but before you blame MSG, please consider the following possible causes of CRS symptoms:
- You may be sensitive to some parts of the food that you eat but might not be sensitive to MSG.
- You might also be allergic to something else present in the food. Mild allergic reactions because of soy or fish are commonly seen in Chinese food.
- You might be sensitive to the high histamine levels present in Chinese foods. This also at times mimics allergic reactions.
- You might also have a pre-existing vitamin B6 deficiency. As per some researchers, this has been speculated as a true cause of CRS symptoms.
- You might have a true sensitivity to MSG (a rare case).
If you are experiencing symptoms after eating Chinese food or the food that contains MSG, the best course of action you can do is see the doctor who may refer you to an allergist, a registered dietitian, or any other specialist for further testing based on the symptoms.
Pros and Cons of MSG in Food
Just because MSG is consumed in foods almost every day, it is good to educate and learn about it. Now, we will talk about the pros and cons of MSG in food.
Foods that Contain MSG
Even though the use of MSG in processed foods is not advertised widely, it is definitely used. Producers of processed foods are required to list MSG as an ingredient along with others on the packaging so as to create awareness.
Some of the common foods where you can find MSG are as follows:
Take Out Food
We are aware that MSG is commonly associated with Asian foods. Even though there has been a movement to get rid of MSG, it is used to increase the flavour quotient of the food.
Snacks and Potato Chips
Some brands that manufacture chips and other snacks also use MSG to enhance the flavour.
Seasonings, Soups, Spice Mixes
MSG is also added into seasonings, soups and spice mixes. Many instant noodle products are also said to use MSG in their spice sachets. The aim remains the same i.e., to make the edible product tasty.
The Pros and Cons
First, we will discuss the cons of using MSG in products.
The Cons
Because of the negative health effects, it is said to avoid MSG in foods. Many studies have also suggested that MSG can promote weight gain, increase hunger and also food intake, therefore pose increased risk of deadly diseases such as heart attack, and diabetes.
In the case of animal studies, MSG has been linked to liver damage, fluctuations in blood sugar, obesity, behavioral problems, elevated risk of heart disease, nerve damage, and increased inflammation. In both cases, MSG has been linked to adverse effects on the reproductive system.
As per research, some people are hypersensitive to MSG as they experience symptoms such as flushing, sweating, headache, facial pressure, tightness, tingling, numbness, burning in face, neck and other areas.
Even though there are no definite links between the symptoms and MSG intake, researchers have acknowledged that some people do experience the above-mentioned reactions for a short time.
The Pros of MSG
While some food manufacturers have chosen to remove MSG from their ingredient list, quite a few have stood by it and they continue to use it in their food items. One of the biggest reasons that brands continue to use MSG is to bring out the flavour. MSG is widely known as a flavour enhancer, MSG heightens the umami flavour in food products such as salty, meaty, savoury which makes the mouth watery. It does not, however, add any flavour of its own and does not even enhance sweetness.
Researchers have found that including MSG in food may even help in reducing excessive salt intake which can also contribute to cardiovascular disease. Many manufacturers of processed foods who wish to cut back on salt content but not on the flavour add MSG.
A little bit of MSG sometimes in food might not harm. Just because excess of everything is bad, it is better to stay cautious and use it in the minimal way possible depending on your health condition.
At Mint and Basil, a Vietnamese restaurant, premade curries are not used. Whether it is Thai, Vietnamese or Indian, the cuisines are all made naturally, therefore, serving the best Pan-Asian food in Hong Kong.