Debunking the Decades-Old MSG Myth
The idea that MSG is a dangerous food additive stems from a historical controversy, not scientific fact. The fear began with a 1968 letter published in The New England Journal of Medicine, where a physician anecdotally reported symptoms like weakness and palpitations after eating at Chinese restaurants. Although the physician noted other potential causes like cooking wine, media attention latched onto the MSG connection, coining the racist and unscientific term "Chinese Restaurant Syndrome". Subsequent, often flawed, research attempted to validate these claims, but modern, rigorous scientific studies have failed to consistently find a link between MSG and the reported symptoms in the general population.
The FDA's Stance and the 'Generally Recognized as Safe' Designation
The FDA's classification of MSG as "Generally Recognized as Safe" (GRAS) means that based on extensive research and common use, the substance is deemed safe for human consumption. This designation is not new; it was established in 1958 and has been upheld through multiple reviews, including a 1995 report from the Federation of American Societies for Experimental Biology (FASEB). For a product with added MSG, the FDA requires it to be clearly labeled as "monosodium glutamate". However, when glutamate occurs naturally in ingredients like hydrolyzed vegetable protein or yeast extract, that specific labeling is not required. This distinction is often a source of confusion for consumers.
Comparing Added MSG to Natural Glutamate
Glutamate is an amino acid present in a vast number of natural foods. The human body processes and uses glutamate in the same way, regardless of whether it comes from added MSG or naturally occurring sources.
| Feature | Added MSG | Naturally Occurring Glutamate |
|---|---|---|
| Source | Produced via the fermentation of starches, sugar cane, or molasses. | Found in proteins within foods like tomatoes, Parmesan cheese, mushrooms, and soy sauce. |
| Chemical Composition | Monosodium glutamate, a sodium salt of glutamic acid. | The same glutamic acid, though not bonded to a sodium ion. |
| Bodily Processing | Metabolized identically to naturally occurring glutamate. | Broken down and used by the body in the same way as added MSG. |
| Labeling | Must be listed as "monosodium glutamate" when added to packaged foods. | Does not require specific MSG labeling, though the ingredient (e.g., yeast extract) must be listed. |
The Science Behind MSG and Sensitivity
While the scientific consensus is that MSG is safe for the majority of the population, some individuals may experience mild, short-term reactions, often referred to as "MSG symptom complex". It's estimated that less than 1% of the population may be sensitive to very large doses, typically over 3 grams, consumed on an empty stomach. Symptoms can include headaches, flushing, or tingling, but studies have not been able to consistently trigger these effects in controlled environments. For perspective, a typical serving of a food with added MSG contains less than half a gram. It's also worth noting that many foods high in MSG are also high in sodium and other processed ingredients, which could be the true cause of adverse reactions.
Benefits of Using MSG in Cooking
Beyond simply enhancing flavor, MSG can be a useful tool for reducing overall sodium intake. MSG contains approximately one-third the amount of sodium as table salt. By using a combination of salt and MSG, chefs and home cooks can achieve a perception of saltiness with a lower total sodium content. This can be a valuable strategy for those looking to manage their blood pressure without sacrificing taste. For more information on the science of MSG and its flavor profile, the Ajinomoto Group has additional resources available.
Conclusion: Moving Past the Misinformation
The notion that MSG was banned in the United States is a persistent but baseless myth rooted in xenophobia and perpetuated by outdated or flawed science. The FDA and other major health organizations around the world have repeatedly confirmed its safety for the vast majority of people when consumed in normal amounts. The continued controversy is a testament to how easily misinformation can take hold and a reminder to rely on scientific evidence over cultural biases when it comes to understanding our food.
To make informed dietary decisions, read ingredient labels and be aware of foods that contain added MSG or natural sources of glutamate. For most, there is no need to avoid this simple, safe, and effective flavor enhancer that has been used for over a century to bring rich, savory umami to countless dishes.
Frequently Asked Questions
Q: What exactly is MSG? A: Monosodium glutamate, or MSG, is the sodium salt of glutamic acid, an amino acid found naturally in many foods. It is used as a food additive to enhance savory flavors, also known as umami.
Q: Why do some people believe MSG is bad for you? A: The negative reputation of MSG began in the 1960s with an unsubstantiated letter published in a medical journal, which sparked media reports and led to the term "Chinese Restaurant Syndrome". This was later revealed to be based on anecdote rather than robust science.
Q: Are there any real side effects from consuming MSG? A: For most people, MSG does not cause any adverse effects. A very small percentage of the population may be sensitive to large doses (over 3 grams) and experience mild, temporary symptoms like headaches or flushing.
Q: Does the FDA regulate MSG? A: Yes, the FDA regulates MSG and classifies it as "Generally Recognized as Safe" (GRAS). Any product with added MSG must list it as "monosodium glutamate" on its ingredients list.
Q: Can you be allergic to MSG? A: Research has not found evidence of a true MSG allergy. The symptoms some sensitive individuals experience are not considered allergic reactions but rather a complex of temporary symptoms.
Q: How can I tell if a food has MSG? A: On packaged foods, look for "monosodium glutamate" on the ingredient list. For restaurant meals, you may need to ask the staff, though the presence of ingredients like yeast extract or hydrolyzed protein also indicates natural glutamate.
Q: Can MSG help reduce sodium intake? A: Yes, because MSG contains less sodium than table salt, it can be used in combination with salt to achieve the same perceived saltiness with a lower overall sodium content.
