MSG: What exactly is it, and how does it affect us?

What is MSG?

Monosodium Glutamate (MSG) has long been the subject of major debate. MSG is a naturally occurring substance from certain types of seaweed, although in its commercial form it is man-made mix of different amino acids, created to enhance the flavor of foods.  This additive is relatively new in the human diet as it was first isolated in a laboratory in Japan in 1908, and has become increasingly popular in the Western diet since about 1948.  Popular perception was that only Chinese restaurants in Western countries used it, but it is now found in many common Western food products. Although it has no distinct taste itself, MSG stimulates our taste buds and makes a variety of foods ‘taste better’. The flavour enhancer is sold as a white crystal substance that resembles salt and sugar and is commonly added to Asian cuisine, canned vegetables, soups, processed foods, take away foods, sauces, yeast extract spreads and many crisps.

How is it potentially damaging to our health?

Research frequently highlights that MSG is an addictive neurotoxin, with potential adverse effects can that include heart palpitations, irritability, dizziness, headaches, mood changes, sleep disorders, hives, nausea, tingling and numbness in limbs, and asthma attacks. The glutamic acid in the form of MSG is a nervous system “excitotoxin” that crosses the blood brain barrier, damaging brain cells. The destruction of neurons in the brain contributes to a susceptibility to neurological diseases such as Alzheimer’s and Parkinson’s disease and seizures. In children, it can cause developmental brain defects including learning disorders, ADD and ADHD and autism.

How is consumption related to addiction and obesity?

Medical scientists who need an obese rat for experiments will often simply raise it on high amounts of MSG. Why? The MSG supposedly triples the amount of insulin the pancreas creates, promoting insulin resistance in the body similar to a diabetic. This makes the body less effective at lowering blood sugar levels and therefore more susceptible to weight gain. Studies suggest that people who use MSG as a flavour enhancer in their food are more likely than people who don’t use it to be overweight or obese even when they have the same amount of physical activity and total calorie intake.

More and more research is starting to put the spotlight on the addictive nature of MSG. Even the website sponsored by the food manufacturers lobby group supporting MSG (MSGfacts.com) states MSG has been successful in increasing food intake and this is one of the main manufacturers add it to food. So when you dig around, MSG manufacturers themselves admit that it addicts people to their products. Scary stuff.

How do I know if MSG is in the foods I eat?

MSG is the third most common flavoring in commercially prepared foods, after salt and pepper.  Because MSG is so cheap, the food industry can use much lower quality foods and simply add MSG as a flavor enhancer. The FDA (Food and Drug Administration) has set no limits on how much of it can be added to food as they claim it's safe to eat in any amount. Since there are no regulations on the potency of MSG, consumers have no way of knowing how much or how little they are getting. However, as a general rule, the sooner MSG appears in an ingredients list, the higher the percentage in that product.

Since MSG acquired its infamous reputation for causing reactions, the food industry has given it new names and new forms, including flavour enhancers numbers 621, 622, 623, 624, and 625, autolyzed yeast, yeast extract, maltodextrin, hydrolyzed protein, sodium caseinate, mono-potassium glutamate, and textured protein. Some manufacturers have the audacity to put “No MSG” on the labels of foods that contain it in the form of hydrolyzed proteins.   Food manufacturers hide MSG under many different names in order to fool those who carefully read the ingredient list, so they don't catch on.  It begs the question…if MSG is ‘so safe’ why is it listed/hidden under so many names? An egg is an egg on an ingredient list. Why can’t MSG just be MSG?

How can I minimize the effect of possible MSG consumption?

Individual reactions to MSG vary greatly and may in part be due to status of vitamin B6 and vitamin C in the body at the time, as vitamin B6 and vitamin C can help to detoxify MSG. So, if you are traveling and have less control over what you what you eat, stock up on these vitamins. Ginger may also reduce toxic effects, so ask for more ginger in your dishes to enhance flavour rather than MSG! Drink loads of water as MSG has the tendency to make you extremely thirsty!

Ultimately, avoiding MSG is one more reason to focus on a whole-foods, natural diet as unprocessed as possible. However, sometimes (ie. Sunday nights for me) it’s just not possible and you have to do the best you can. I always ask for ‘No added MSG’ to cover myself as much as possible when out, and always read food labels carefully for the hidden aliases of food additives! 

Live well, live long, live naturally

Renée x