Monosodium glutamate, commonly known as MSG, is the sodium salt of glutamic acid, an amino acid that occurs naturally in many foods. For decades, it has been used as a flavor enhancer to create a savory, or umami, taste. While regulatory bodies like the FDA classify MSG as "generally recognized as safe" (GRAS), many people still choose to limit or avoid it due to personal preference or a reported sensitivity. This guide will explain how to effectively navigate grocery stores and restaurants to find food without MSG.
Decoding Food Labels to Avoid Added MSG
Identifying added MSG on packaged foods requires careful label reading. While the U.S. FDA mandates that manufacturers list 'monosodium glutamate' when it is intentionally added, there are several ingredients that contain naturally occurring glutamates that are not required to be labeled as such.
- Look for the specific term: The most direct way to spot added MSG is to see "monosodium glutamate" in the ingredient list.
- Recognize alternative names and sources: Some ingredients are naturally high in glutamate. Be wary of these on ingredient labels, as they provide concentrated savory flavor similar to added MSG. Common sources include: Yeast extract (autolyzed or hydrolyzed), Hydrolyzed vegetable protein (HVP), Soy extracts, Protein isolate, and Flavors and flavoring.
Fresh Foods and Cooking from Scratch
The most reliable method to ensure your meals are free from added MSG is to cook with fresh, whole ingredients at home. This gives you complete control over what goes into your food. Fresh vegetables, fruits, and unprocessed meats are naturally MSG-free.
- Embrace fresh produce: Fill your shopping cart with fresh fruits, vegetables, and leafy greens. Look for frozen vegetables without added sauces or seasonings.
- Select unprocessed proteins: Opt for fresh cuts of meat, poultry, and fish. Avoid processed and pre-marinated meats, which often contain flavor enhancers.
- Make your own stocks and sauces: Instead of using bouillon cubes or canned soups that often contain added MSG, create your own rich, flavorful broths using bones, vegetables, and herbs.
Dining Out and Navigating Menus
Dining at restaurants can be challenging, but it is possible to avoid MSG by asking directly about its use, opting for simple preparations like steamed or grilled dishes, and sticking to menu items with fresh ingredients. Avoid heavily sauced or deep-fried foods.
Natural Umami Alternatives to MSG
To achieve savory depth without added MSG, incorporate natural ingredients rich in glutamates. These include aged cheeses like Parmesan, dried mushrooms (especially shiitake), ripe tomatoes and tomato paste, fermented foods such as soy sauce and miso, and nutritional yeast.
Comparison of Natural Umami Sources vs. Added MSG
A comparison table highlights that natural umami sources are found naturally in whole foods, offer complex flavor profiles, are not required to be labeled as glutamate, and are minimally processed or whole foods. Added MSG is synthetically produced, singularly boosts umami flavor, must be listed as "monosodium glutamate," and is a highly processed powder.
Conclusion
It is possible to avoid added MSG by reading labels and choosing fresh foods, but avoiding all glutamates is difficult as they occur naturally in many foods. Distinguishing between added MSG and natural glutamate in whole foods is key. Using natural umami sources and cooking from scratch are effective strategies for those managing MSG intake. Understanding this distinction helps consumers make informed choices.
