Do you think you are avoiding MSG by using “MSG Free” soy sauce? If so think again. While the most potent form of MSG must be noted in ingredient lists, alternate forms of MSG are present in nearly every packaged food available. If you eat packaged cereal, chips, candy or frozen meals, you have likely consumed your fair share of MSG recently.
The Danger of MSG
Many people experience MSG sensitivity. Symptoms of MSG sensitivity are serious and include headache, migraines, flushing, tingling, visual disturbance, nausea, vomiting, diarrhea, weakness, tightness of the chest, skin rash, and sensitivity to light, noise or smells.
If you are like most people, you probably think you have no problem consuming MSG. While that might be true, MSG sensitivity is greatly under diagnosed due to lack of consumer recognition of its presence in everyday food items. To truly test whether you are sensitive to MSG, try living an MSG-free lifestyle (being sure to avoid the hidden MSG described below) for a few months to see if your symptoms improve.
Free Glutamic Acid
In order to understand MSG, you must first understand its active ingredient, free glutamic acid. Glutamic acid is a naturally occurring amino acid, found in foods such as tomatoes and cheese. To create MSG and related forms of flavor enhancers, the bound glutamic acid is “freed” by processes such as hydrolization and is refined to a sugar-like white crystal so that it can be used in food. These freed glutamic acids are used as flavor enhancers in a variety of foods under a long list of chemical names, such as monosodium glutamate (MSG).
It is the “free” part of glutamic acid that makes it potentially dangerous for consumption. Scientists do not agree on what happens when free glutamic acid is ingested. One popular theory is that the balance of amino acids in the body is thrown off, and the body must react as it does when any component is out of balance. Another theory is that something in the manufacturing process of free glutamic acid causes an adverse reaction in some people, particularly effecting neurotransmitters. Once ingested, free glutamic acid is absorbed quickly into the gastrointestinal tract, however, animal studies have shown that glutamic acid can cause damage to the brain.
“Chinese Food” MSG
When you hear the term MSG, you are likely thinking of the most recognized form of free glutamic acid, monosodium glutamate. Simply put, this form of MSG tricks your brain into thinking that food tastes better, which is why food manufacturers like to use it. In 1968, a series of adverse reactions to this form of MSG were reported, leading to the “Chinese Restaurant Syndrome” commonly associated with MSG.
Hidden “MSG”
Far more dangerous than monosodium glutamate are the hidden forms of “MSG”, or free glutamic acid. These forms are more dangerous because they are hiding among dozens of alternate names on food ingredient lists, including glutamic acid, monosodium glutamate, calcium glutamate, yeast extract, vetsin, gelatin, hydrolyzed protein and natrium glutamate. Although the chemical names vary widely, all hidden forms of MSG contain free glutamic acid.
Once you start looking, you will be shocked to find that MSG is everywhere, including all of your trusted brands – Campbell’s soup, Kashi cereal, and Doritos chips, just to name a few.
What Can you Do?
So what should you do if you are looking to avoid MSG? First, read food labels carefully. I suggest printing out Truth in Labeling’s list of hidden MSG sources so you can quickly see which foods contain hidden MSG. Second, shop at farmer’s markets and along the outside aisles of the grocery store, where you can find unprocessed foods such as meat, poultry, vegetables, fruits and legumes. If you are looking for something sweet, Haagen-Daaz Five ice cream is completely MSG-free and is made with only five ingredients.
Finally, if you believe that MSG needs clearer labeling on food packaging, please write the FDA to express your concern. Good luck on your MSG-free journey!
Sources:
Adrienne Samuels, “Monosodium Glutamate: Food for Thought but Not for Eating, Holistic Healing”
Battling the MSG Myth, “Monosodium Glutamate”
Medline Plus, “Chinese Restaurant Syndrome”
Truth in Labeling, “Sources of Processed Free Glutamic Acid (MSG)”
University of Michigan Health System, “Chinese Restaurant Syndrome”
Wikipedia, “Glutamic Acid (Flavor)”
