Understanding MSG in Your Food: How to Spot High Levels of Monosodium Glamate

What is Monosodium Glutamate (MSG)?

Monosodium glutamate (MSG) is a popular flavor enhancer commonly used in various foods to improve their savory taste. Despite its widespread use, some consumers may be concerned about its presence and potential impact on their health.

Signs and Symptoms: When Food Contains High Levels of MSG

Identifying foods with high levels of MSG is crucial, especially for those who may be sensitive to it. Here are some key indicators:

1. Ingredient List Inspection

One of the easiest ways to spot MSG is by checking the ingredient label on packaged foods. MSG may be listed directly or under other names. Some common substitute names for MSG include:

Natrium glutamatum Glutamato monosodico E621 (International Food Code) E6201 (European Food Safety Authority)

Evidence suggests that MSG is often added to processed snacks like chips and crackers, instant noodles and soups, canned soups and broths, frozen meals, and seasonings and spice blends. While these foods are more likely to contain MSG, it is not always listed as a separate ingredient.

2. Flavor Profile Analysis

Foods that have a strong umami (savory) flavor are more likely to contain MSG. Common products with this flavor profile include:

Soy sauce Terriyaki sauce Some marinades

These flavors are often enhanced with MSG to give a more savory taste to the food. If you notice a particularly rich and savory flavor in a food, it may contain MSG.

3. Restaurant Dishes

Many Asian restaurants and fast-food chains use MSG in their dishes. While MSG is widely used in these cuisines, it is not always labeled. If you are dining out, it is a good idea to ask the staff if MSG is used in their food. This can help you make an informed decision and choose accordingly.

4. Beware of "Natural Flavors"

Some products labeled with "natural flavors" may contain MSG. While the term "natural" may imply a healthier alternative, it can sometimes be misleading. Always read the ingredient list carefully to ensure you are aware of what you are consuming.

Is MSG Harmful?

Despite common misconceptions, MSG has been deemed safe by health authorities, including the United States Food and Drug Administration (FDA). MSG has to be declared on the ingredient list only when a certain percentage of the chemically processed 'pure' MSG is added. Due to strict regulations, MSG is typically listed as an ingredient unless it is naturally occurring in the food.

Understanding the Creation and Usage of MSG

As a food additive, MSG can be produced through a fermentation process, extracting it from seaweed, or using bacteria and sugar or starch. When added to foods, it enhances the savory flavor, making the food more palatable. However, the source of glutamate, whether from bacteria and used as a flavor enhancer or naturally from some source, is not easily discernible based on taste or chemical testing.

While it is natural for tomatoes, mushrooms, and other foods to contain glutamate, the MSG used as a food additive is chemically processed and not derived from natural sources. Thus, it is important to read labels carefully when seeking to avoid MSG or understand its presence in food.