Understanding the Difference: Natural Glutamate vs. Added MSG
Monosodium glutamate (MSG) is the sodium salt of glutamic acid, an amino acid found naturally in many foods. The umami, or savory, flavor that MSG provides is identical to the flavor of naturally occurring glutamate. The key difference lies in how it is added to food. MSG is either added explicitly as a flavor enhancer or occurs naturally in ingredients like ripened tomatoes, aged cheeses, and mushrooms.
For most people, both natural and added glutamate are metabolized by the body in the same way. However, individuals with a sensitivity may experience symptoms like headaches, flushing, or nausea, particularly when consuming large amounts of added MSG without other foods. Often, these symptoms are associated with highly processed foods that contain not only MSG but also high levels of salt and fat, which can also trigger reactions. For this reason, many prefer to reduce or eliminate added MSG.
How to Identify Added MSG on Food Labels
Avoiding MSG starts with becoming a diligent label reader. While the Food and Drug Administration (FDA) requires that added MSG be explicitly listed as "monosodium glutamate", it can also be present under various other names and in ingredients where it occurs naturally but is not separately declared. Learning to spot these hidden sources is crucial for an MSG-free diet.
Hidden Names for MSG
- Autolyzed Yeast Extract
- Hydrolyzed Vegetable Protein (HVP)
- Hydrolyzed Plant Protein (HPP)
- Yeast Extract
- Natural Flavor(s)
- Soy Extracts or Protein Isolate
- Sodium Caseinate
- Any ingredient containing the word "glutamate," such as monopotassium glutamate
Common Foods and Ingredients to Avoid
To reduce your intake, focus on minimizing processed, packaged, and restaurant foods where MSG is often added for flavor. Here are some of the most common culprits:
Processed and Packaged Foods
- Canned Soups and Vegetables: Many canned varieties use MSG to boost flavor. Opt for fresh or frozen vegetables or make homemade soups from scratch.
- Processed Meats: Products like hot dogs, deli meats, sausage, and bacon frequently contain MSG. Choose whole, unprocessed meats instead.
- Snack Foods: Flavored chips, crackers, and popcorn often use MSG for their savory kick. Look for brands that explicitly state they are MSG-free or choose plain versions.
- Condiments and Sauces: Commercial salad dressings, BBQ sauce, soy sauce (unless specified MSG-free), and seasoning blends can contain added MSG. Check labels carefully.
- Frozen Meals: The convenience of frozen dinners often comes with added MSG to enhance flavor. Prepare your own meals in bulk and freeze them at home.
Restaurant and Takeout Food
- Fast Food and Fast-Casual Restaurants: Many fast-food chains use seasoning blends and sauces that contain MSG. Be mindful, especially of savory items like fried chicken or seasoned fries.
- Cuisine with Flavor Enhancers: While some restaurants now advertise being MSG-free, traditional recipes in certain cuisines, especially some Chinese restaurants, have historically used added MSG. When in doubt, ask before you order.
Building an MSG-Free Diet: Focus on Whole Foods
The most effective strategy for avoiding added MSG is to cook with whole, unprocessed ingredients. This approach not only sidesteps unwanted additives but also naturally increases the nutritional value of your meals.
Start with the basics:
- Fresh Fruits and Vegetables: These are naturally MSG-free and are the foundation of any healthy diet. Use fresh tomatoes, onions, garlic, and mushrooms for a rich, natural umami flavor.
- Lean Proteins: Opt for fresh, unseasoned cuts of meat, poultry, and fish. Season them yourself with natural spices and herbs.
- Whole Grains: Choose plain rice, oats, quinoa, and other whole grains instead of pre-flavored mixes or instant noodle products.
- Legumes and Nuts: Beans, lentils, and unseasoned nuts are excellent, healthy staples for adding bulk and nutrition to your meals.
- Plain Dairy: Select plain yogurt and mild cheeses over aged or flavored varieties if you are sensitive to naturally occurring glutamates.
Natural Alternatives to Enhance Flavor
Avoiding MSG doesn't mean sacrificing delicious, savory flavor. Many natural ingredients can provide that satisfying umami taste. Here are some fantastic alternatives to try:
- Shiitake Mushrooms: These have a high concentration of natural glutamate and are excellent for adding a rich, savory depth to soups, stir-fries, and sauces.
- Aged Parmesan Cheese: As cheese ages, the proteins break down, increasing the free glutamate content and intensifying its umami flavor. Use it sparingly on pasta or as a flavor boost.
- Tomatoes: The natural glutamate in ripe tomatoes is why they are a base for so many flavorful sauces and dishes. A well-reduced tomato paste offers a concentrated boost.
- Herbs and Spices: Fresh herbs like parsley and cilantro and spices such as garlic powder, onion powder, and nutritional yeast can replace the need for MSG.
- Miso Paste: This fermented soybean paste is a staple of Japanese cuisine and provides a powerful, salty umami flavor to broths and marinades.
- Nutritional Yeast: Often used in vegan cooking, this cheesy, nutty powder can enhance the flavor of dishes like soups, pasta, and popcorn.
- Homemade Broths: Well-reduced beef or vegetable broth made from scratch is an excellent way to concentrate umami flavor without added MSG.
Processed vs. Whole Food Alternatives
Here is a comparison of common processed foods containing added MSG and their whole-food alternatives:
| Processed Item (Potential MSG) | Whole Food Alternative (MSG-Free) |
|---|---|
| Canned chicken noodle soup | Homemade chicken soup with fresh herbs and vegetables |
| Flavored potato chips | Plain baked potatoes or homemade vegetable chips |
| Pre-made salad dressing | Homemade vinaigrette with oil, vinegar, and seasonings |
| Store-bought bouillon cubes | Homemade broth or stock using bones and vegetables |
| Processed deli turkey meat | Freshly roasted or grilled turkey breast |
| Instant ramen noodles | Homemade noodle soup with fresh veggies and natural broth |
| Frozen pizza with toppings | Homemade pizza using fresh ingredients and mild cheese |
Conclusion
While the FDA considers MSG generally recognized as safe, opting for a diet low in added MSG can be beneficial, particularly for those with sensitivities. The key is to shift focus from processed, pre-packaged foods towards whole, natural ingredients. By learning to identify hidden MSG on labels and utilizing natural, umami-rich alternatives like mushrooms, aged cheese, and miso, you can create delicious, flavorful meals that align with your health goals. A diet centered on fresh produce, lean proteins, and cooking from scratch is the most reliable way to avoid added MSG and control the ingredients in your food.
Planning Your MSG-Free Meals: A Sample Menu
Whole Food Staples
For an MSG-free diet, focus on building your pantry with these unprocessed items:
- Vegetables: Broccoli, bell peppers, leafy greens (like kale and spinach), carrots, cucumbers
- Fruits: Apples, berries, bananas, avocados
- Proteins: Fresh chicken, fish, beef; eggs; legumes like lentils and chickpeas
- Grains: Plain rice, quinoa, oats
- Fats: Olive oil, avocado oil
Condiments and Sauces
Make your own or choose carefully from store-bought options:
- MSG-free soy sauce or tamari: Look for specific labeling.
- Herbs and spices: Build a robust spice rack with garlic powder, onion powder, paprika, etc.
- Homemade sauces: Prepare your own sauces using fresh tomatoes, herbs, and spices.
Example Daily Meal Plan
- Breakfast: Oatmeal with fresh berries and nuts.
- Lunch: A large salad with fresh greens, grilled chicken, cucumbers, and a homemade vinaigrette.
- Dinner: Homemade stir-fry with fresh vegetables, chicken, and tamari sauce served over plain rice.
- Snack: Apple slices with peanut butter.
