Monosodium glutamate (MSG) has a storied and controversial history that has fueled decades of debate, leading many to seek reasons why they shouldn't use MSG. While most food safety authorities, including the FDA, classify MSG as "generally recognized as safe" (GRAS), its reputation was tarnished by flawed studies and a racially charged misinformation campaign in the 1960s. For a small portion of the population, MSG can cause temporary, mild reactions, and its widespread use in processed foods raises other dietary concerns.
The Controversial Origins of the MSG Debate
MSG's bad reputation began in 1968 with a letter published in the New England Journal of Medicine, where a doctor reported feeling symptoms like numbness and palpitations after eating at a Chinese restaurant. This led to the now-outdated and derogatory term "Chinese Restaurant Syndrome," which has since been acknowledged as a product of xenophobia and poor scientific method. The initial negative perception was based on weak, anecdotal evidence and a bias against Asian cuisine. Numerous later studies have failed to find a consistent link between MSG in typical dietary amounts and these reported symptoms. The International Headache Society even removed MSG from its list of headache triggers in 2018 due to a lack of evidence.
Potential for MSG Sensitivity
Though MSG is considered safe for the vast majority of people, a very small subset of the population (less than 1%) may experience a hypersensitivity to it. These individuals may report mild, short-lived symptoms after consuming large amounts of MSG, especially on an empty stomach.
Symptoms of MSG sensitivity can include:
- Headaches
- Flushing or sweating
- Numbness or tingling
- Facial pressure or tightness
- Chest pain or palpitations
- Nausea
It is important to note that these symptoms are not allergic reactions and are typically mild and transient. If you suspect a sensitivity, the best course of action is to limit or avoid foods containing added MSG and consult a healthcare professional.
High Doses and Questionable Studies
Much of the scientific literature suggesting serious adverse effects from MSG comes from animal studies using extremely high doses administered in non-dietary ways, such as via injection. These studies have limited relevance for human dietary intake, which is typically well below the levels used in these experiments. Other studies that reported links to obesity or metabolic issues have been criticized for flawed methodology or contradictory results. For instance, while some older animal studies linked MSG to obesity, subsequent, better-designed human studies showed no consistent correlation. The European Food Safety Authority (EFSA) and the Joint FAO/WHO Expert Committee on Food Additives (JECFA) have established Acceptable Daily Intake (ADI) levels that are significantly higher than the average person’s consumption.
The Association with Unhealthy Processed Foods
Perhaps the most compelling modern reason to question MSG is its frequent inclusion in ultra-processed, convenience foods. The concern is not necessarily the MSG itself, but the overall nutritional profile of the products it's found in, such as:
- Packaged snacks (chips, crackers)
- Canned soups and vegetables
- Processed meats (hot dogs, deli meats)
- Fast food items
- Instant noodles
These products are often high in sodium, unhealthy fats, and refined carbohydrates. Choosing to avoid MSG often means choosing a diet with fewer highly processed items and more whole foods, which is a healthier dietary choice overall.
Comparison: MSG vs. Natural Umami Sources
| Source | Sodium Content | Flavor Profile | Other Nutrients |
|---|---|---|---|
| MSG | ~12.3% (3x less than salt) | Pure savory, umami flavor enhancer | None |
| Parmesan Cheese | High | Savory, salty, tangy | Protein, calcium, vitamins |
| Soy Sauce | Very High | Savory, salty | Varies by type; often high in sodium |
| Mushrooms | Low | Earthy, umami | Vitamins, minerals, fiber |
| Yeast Extract | High | Deeply savory, meaty | B vitamins |
Natural Alternatives to Enhance Flavor
Instead of relying on processed MSG, cooks can turn to many natural ingredients to achieve the same umami-rich flavor.
- Dried Mushrooms: Rehydrate dried shiitake or porcini mushrooms and use the soaking liquid as a flavorful stock. Powdering dried mushrooms is another excellent technique.
- Tomato Paste: This provides a concentrated umami flavor for sauces, stews, and braises.
- Aged Cheeses: Hard cheeses like Parmesan or Pecorino Romano naturally contain high levels of glutamates.
- Soy Sauce and Miso Paste: These fermented products are foundational sources of umami in many cuisines.
- Kombu (Dried Seaweed): A key ingredient in Japanese dashi broth, kombu provides a clean umami taste.
- Nutritional Yeast: This provides a nutty, cheese-like umami flavor, perfect for seasoning snacks or vegan dishes.
Conclusion: A Balanced Perspective on MSG
The debate around why you shouldn't use MSG is complex, rooted in historical misinformation and evolving science. For most individuals, moderate consumption of MSG poses no proven health risk. However, the controversy serves as a valuable reminder to be mindful of dietary choices. Avoiding MSG is often a proxy for avoiding excessive consumption of processed foods, which carry a host of other well-documented health concerns related to high sodium, fat, and sugar content. For those with a confirmed sensitivity or who simply wish to eat cleaner, opting for natural umami enhancers from whole foods is a flavorful and healthy choice. The question is less about the MSG itself and more about the quality of the food it's found in.
For more information on food safety and additives, consult the U.S. Food and Drug Administration (FDA) website: https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg.
What is the MSG symptom complex and is it a real concern?
Heading: MSG Symptom Complex. The MSG symptom complex, formerly known as "Chinese Restaurant Syndrome," refers to mild, short-lived symptoms reported by a small number of people after consuming large doses of MSG on an empty stomach. These symptoms may include headache, flushing, and tingling. Scientific studies have not consistently validated the link, but if you experience these symptoms, avoiding MSG may be prudent.
Is MSG bad for everyone?
Heading: MSG Safety for Most. No, MSG is not bad for everyone. Reputable health organizations like the FDA and WHO consider MSG generally safe for most people when consumed in typical dietary amounts. Only a very small subset of the population reports sensitivity.
Is MSG more harmful than table salt?
Heading: Comparing MSG and Table Salt. MSG is not more harmful than table salt and contains approximately one-third the amount of sodium. In fact, using MSG to replace some salt can help reduce overall sodium intake while maintaining flavor. The health risks of excessive sodium intake from table salt, such as high blood pressure, are well-documented.
Why is MSG often associated with obesity?
Heading: MSG and Obesity Link. The link between MSG and obesity is complex and based on conflicting evidence. Some older studies, often flawed or conducted on animals, suggested a link. However, some researchers theorize that by making food taste better, MSG could potentially lead to overeating, though other studies show no clear correlation. The primary link is often the highly processed foods containing MSG, which are themselves major contributors to weight gain.
What are healthier alternatives to using MSG?
Heading: Natural Flavor Alternatives. Healthier alternatives include using natural ingredients high in glutamates, such as mushrooms, soy sauce, Parmesan cheese, kombu, and tomato paste. These options provide savory umami flavor without relying on processed additives.
Does MSG have long-term health effects?
Heading: Long-Term MSG Effects. Current scientific consensus indicates that consuming MSG in moderation, as part of a normal diet, does not cause long-term health problems for most people. While some animal studies hint at risks with extremely high doses, these findings do not translate directly to typical human consumption.
Why do some restaurants advertise as “No MSG” if it’s considered safe?
Heading: Marketing and Consumer Perception. Some restaurants advertise as "No MSG" to cater to consumer fear and historical misconceptions surrounding the additive. The stigma around MSG, partly rooted in xenophobia, has influenced public perception despite the ingredient being widely regarded as safe by experts.
Is there an acceptable daily intake (ADI) for MSG?
Heading: MSG Acceptable Daily Intake. Yes, international health authorities like the European Food Safety Authority (EFSA) have established an acceptable daily intake (ADI) of 30 mg per kg of body weight per day. The amount of MSG most people consume is significantly below this limit.
