Reading Food Labels: The Clear and the Hidden
For packaged foods, the most direct method to determine if MSG is in your food is to read the ingredient list. However, MSG isn't always explicitly labeled and can hide under different names, making label detective work essential.
The Clear Label: “Monosodium Glutamate”
When MSG is added directly as a flavor enhancer, the law in countries like the US, Canada, Australia, and New Zealand requires it to be clearly listed by its common name. In some regions, like the EU, it may also be listed by its food additive code, E621. So, the simplest check is to scan the label for the words "monosodium glutamate" or "MSG."
Hidden Sources: Alternative Names and Ingredients
The complexity arises because free glutamates, which are chemically identical to the glutamate in MSG, occur naturally in many other processed food ingredients. When these ingredients are added, they are not required to be labeled as MSG. Key terms to watch for include:
- Hydrolyzed Protein: This can be vegetable, plant, corn, wheat, or soy protein. The process of hydrolysis breaks down proteins into their amino acids, including free glutamates.
- Autolyzed Yeast or Yeast Extract: These are flavorings created by breaking down yeast cells. The process releases free glutamates that provide a savory, umami flavor.
- Protein Isolate: Similar to hydrolyzed protein, these are processed to concentrate the protein, which often contains high levels of free glutamates.
- Soy Sauce and Soy Sauce Extract: These fermented products are naturally rich in free glutamates.
- Maltodextrin, Malt Extract, and 'Natural Flavors': While not always containing MSG, these can be red flags. Some 'natural flavors' contain free glutamates, and malt products are often used to intensify flavor.
How to Identify MSG in Restaurant and Takeaway Food
Dining out presents a greater challenge because, unlike packaged foods, restaurants and takeaways are not legally required to label MSG usage. The most reliable method is to ask the staff directly. Be specific, asking if they use MSG or any ingredients that contain it, such as commercial sauces, bouillon, or seasoning blends. High sodium content and intense, long-lasting flavor, often described as 'umami,' are potential indicators, though not a definitive confirmation.
What About Foods That Naturally Contain Glutamate?
Many wholesome, unprocessed foods naturally contain high levels of glutamate, providing their characteristic savory taste. This form of glutamate is bound to protein and is metabolized differently than free, added MSG. Key examples include parmesan cheese, tomatoes, mushrooms, meat, and seaweed. While these foods are not typically a concern for MSG sensitivity, it's important to understand the distinction between natural and added sources.
Common Foods to Check for MSG
MSG is prevalent in the modern food supply, especially in heavily processed products designed for maximum flavor. While not an exhaustive list, here are some common categories to scrutinize:
- Snack foods: Chips, flavored crackers, and salted snacks.
- Canned goods: Canned soups, stews, and vegetables.
- Processed meats: Hot dogs, sausage, lunch meat, and deli meats.
- Instant foods: Instant noodles, dry sauce, and soup mixes.
- Condiments: Salad dressings, barbecue sauces, and ketchups.
- Seasoning blends and bouillon: Powdered seasoning mixes and bouillon cubes.
Natural vs. Added Glutamates: A Comparison
| Feature | Added MSG (Monosodium Glutamate) | Naturally Occurring Glutamates |
|---|---|---|
| Source | Produced via fermentation of starch, beets, or molasses | Found naturally in various whole foods like tomatoes, mushrooms, and cheese |
| Labeling | Must be labeled as 'monosodium glutamate' or 'E621' when added directly | Not required to be specifically labeled as MSG |
| Detection | Can be identified by name or code on ingredient labels of packaged goods | No specific label; identification relies on knowledge of glutamate-rich whole foods |
| Bioavailability | Free-form glutamate, which can be rapidly absorbed | Bound to protein, meaning it is absorbed more slowly |
| Common Foods | Packaged snacks, soups, processed meats, instant meals | Parmesan cheese, tomatoes, walnuts, mushrooms, fermented products |
Conclusion
Knowing whether MSG is in your food is possible, but it requires a careful and discerning eye. For packaged items, checking for 'monosodium glutamate,' its additive code E621, or hidden sources like 'hydrolyzed protein' is crucial. For restaurants, direct communication with the kitchen staff is the only reliable method. While the presence of naturally-occurring glutamates is common and not typically a concern for those with sensitivity, being aware of all sources can provide greater control over your diet. By learning to read between the lines on labels and being proactive when dining out, you can successfully navigate your consumption of MSG.
For more information on the facts and common myths surrounding MSG, the article 'Monosodium glutamate (MSG): What it is, and why you might consider avoiding foods that contain it' offers further insight.
