What is MSG hidden in? Your guide to sneaky ingredients

Monosodium glutamate (MSG) is a flavor enhancer that has earned a controversial reputation, but the FDA considers it "generally recognized as safe". However, it is often hidden under other names in a wide range of processed and packaged foods, making it difficult to spot.

Quick Summary

This article explores the numerous ingredients that contain hidden MSG, which is added to intensify the umami flavor in many processed and restaurant foods. By examining ingredient lists for aliases and related compounds, consumers can make more informed choices about what they eat.

Key Points

• Hidden Names: Manufacturers use aliases like hydrolyzed protein, autolyzed yeast extract, and natural flavor to hide MSG on ingredient labels.

• Processed Foods: Common sources of hidden MSG include canned soups, frozen meals, fast food, and savory snack products.

• Naturally vs. Added: The glutamate in whole foods like tomatoes is chemically identical but metabolized differently than the processed free glutamic acid in added MSG.

• Labeling Loophole: The FDA requires added MSG to be labeled as such, but not if it occurs naturally in other ingredients like yeast extract.

• How to Avoid: The best way to avoid hidden MSG is to cook with whole, unprocessed foods and to carefully read labels for common aliases.

Understanding the Basics of MSG

Monosodium glutamate, or MSG, is the sodium salt of glutamic acid, a naturally occurring amino acid found in many foods. It is used to add or enhance the savory, or "umami," flavor profile of dishes. While the FDA classifies MSG as safe, public perception has led many manufacturers to use alternate names for ingredients that contain processed free glutamic acid, essentially hiding the additive from consumers who are actively trying to avoid it. Naturally occurring glutamate in whole foods like tomatoes or cheese is bound to proteins and metabolized differently than the free glutamic acid found in manufactured food additives. It is the processed, unbound free glutamic acid that triggers sensitivities in some people. Knowing the common names and where to look is key to navigating product labels successfully.

A Comprehensive List of Hidden MSG Names

Manufacturers use a variety of aliases to include MSG in their products without listing the name "monosodium glutamate". Many of these names are for ingredients that have been hydrolyzed or processed, which releases the free glutamic acid. Being aware of these terms is the first step toward avoiding hidden MSG.

Here are some of the most common names to look for:

• Hydrolyzed Proteins: This is a major category. Any protein that is hydrolyzed (e.g., hydrolyzed vegetable protein, hydrolyzed yeast protein, hydrolyzed soy protein) contains processed free glutamic acid.
• Yeast-based ingredients: Autolyzed yeast extract, torula yeast, and yeast nutrient all contain free glutamic acid.
• Flavors and Flavoring: The term "natural flavor" is a broad one that can include hidden sources of MSG.
• Textured Protein: This ingredient, often derived from soy, is another source of processed free glutamate.
• Protein Isolates and Concentrates: Both whey protein isolate and soy protein isolate contain free glutamic acid.
• Seasonings and Broths: Bouillon cubes, seasoning blends, and even some "natural" broths can contain high levels of hidden MSG.
• Synergistic Enhancers: Ingredients like disodium guanylate and disodium inosinate are expensive food additives that work with MSG to enhance flavor. Their presence on a label is a strong indicator that MSG is also present.

Where to Find Hidden MSG in Your Food

MSG is not just limited to processed snack foods. It is used in a wide variety of product categories to improve palatability and create a more satisfying taste.

• Processed Meats: Hot dogs, lunch meats, sausages, and beef jerky often contain MSG or its derivatives to enhance the savory flavor.
• Frozen Meals: Many frozen dinners rely on MSG to boost flavor and compensate for the effects of freezing and reheating.
• Canned Goods: Canned soups, vegetables, and other canned items frequently contain added MSG to improve taste and shelf life.
• Snack Foods: Chips, crackers, and savory snack mixes are notorious for their use of hidden MSG to create a highly addictive flavor.
• Condiments: Sauces like ketchup, barbecue sauce, salad dressings, and marinades often include MSG.
• Restaurant Food: Many fast-food chains and some other restaurants use MSG to flavor their dishes, particularly sauces and seasoning blends.
• Dairy Products: Low-fat and non-fat dairy products may contain milk solids or carrageenan, which can be sources of MSG.

Comparison: Naturally Occurring Glutamate vs. Added MSG

While both added MSG and naturally occurring glutamate are chemically identical, their effects on the body and their presence in foods differ significantly. Understanding this distinction is crucial for those who are sensitive to processed free glutamic acid.

Feature	Naturally Occurring Glutamate	Added MSG
Source	Found in whole, unprocessed foods	Produced through the fermentation of starches or sugars
Binding	Bound to proteins within the food matrix	Free, unbound glutamic acid
Examples	Tomatoes, parmesan cheese, mushrooms, walnuts	Processed snacks, canned soups, fast food, seasoning blends
Metabolism	Metabolized slowly by the body as proteins are broken down	Absorbed more quickly, leading to a higher concentration of free glutamate
Labeling	Not required to be specifically listed as "MSG"	Must be listed as "monosodium glutamate" if added directly

How to Avoid Hidden MSG

Avoiding hidden MSG requires diligent label reading and a careful approach to dining out. Since manufacturers use many different names, it is important to look for ingredients that release free glutamic acid. Cooking more meals from scratch using whole, unprocessed foods is the most effective way to eliminate hidden MSG from your diet.

Tips for avoiding hidden MSG:

1. Read Labels Carefully: Look beyond the front of the package and scrutinize the full ingredient list for any of the hidden names, especially hydrolyzed proteins, yeast extract, and "natural flavors".
2. Opt for Whole Foods: Choose fresh fruits, vegetables, unprocessed meats, and whole grains. These foods contain naturally bound glutamate, which is less likely to cause sensitivity.
3. Ask at Restaurants: When dining out, particularly at fast-food chains or places that use pre-packaged ingredients, ask if they use MSG or products containing yeast extract, soy sauce, or other hidden sources.
4. Make Your Own: Creating your own sauces, broths, and seasonings from scratch gives you complete control over the ingredients. This eliminates the guesswork involved with pre-packaged items.
5. Be Wary of Low-Fat Products: Low-fat or fat-free products often add MSG-containing ingredients like milk solids to compensate for the lost flavor.
6. Avoid Fast Food: Due to the high use of flavor enhancers in fast food, it's often best to avoid it entirely if you are trying to steer clear of MSG.

Conclusion

Understanding what is MSG hidden in is essential for those who want to control their intake of this widespread flavor enhancer. By learning to recognize the various aliases and food types that contain hidden MSG, consumers can make more informed and healthier choices. While the FDA has deemed MSG safe, avoiding processed sources can still be a priority for some individuals. Focusing on a diet rich in whole foods and preparing meals at home are the most effective strategies for a MSG-free lifestyle.

For more information on common food additives and their effects, you can visit the official FDA website.

Frequently Asked Questions

What is the primary reason MSG is hidden in food?

MSG is often hidden in food under other names due to negative public perception and a desire by manufacturers to avoid controversy. While the FDA classifies it as safe, many consumers actively try to avoid it.

Does the term "natural flavor" mean a product is MSG-free?

No, the term "natural flavor" does not guarantee a product is MSG-free. It is a broad category that can legally include ingredients containing processed free glutamic acid.

Can I trust a product that says "No MSG Added"?

A product claiming "No MSG Added" can still contain processed free glutamic acid from other ingredients like yeast extract or hydrolyzed protein. The FDA only requires the direct addition of MSG to be explicitly labeled.

Which ingredients are guaranteed sources of MSG?

Ingredients that contain processed free glutamic acid (MSG) include any type of hydrolyzed protein, autolyzed yeast extract, yeast nutrient, and protein isolates.

What common processed foods contain hidden MSG?

Common processed foods with hidden MSG include canned soups, processed meats (like hot dogs), frozen meals, many savory snack chips, and most fast-food items.

Is the glutamate in whole foods harmful like added MSG?

The glutamate naturally present in whole foods, like tomatoes and cheese, is bound to proteins and metabolized slowly. This differs from the free glutamic acid in added MSG, which is absorbed more quickly and can cause sensitivities in some people.

How can I avoid hidden MSG when eating out?

To avoid hidden MSG when dining out, it's best to ask restaurant staff if they use MSG or ingredients that contain it, such as soy sauce, certain broths, or seasoning blends. Choosing fresh, whole-food-based dishes is also a safer bet.