Monosodium Glutamate: History & Side Effects​

After the fermentation process, it’s time to bring in some sodium to the glutamic acid that leads to the production of MSG.

• Packaged snacks: Yes, that irresistible umami punch in chips, crackers, and flavored nuts often owes its zing to MSG. It’s like a little fairy dust sprinkled in to take the flavor from good to “can’t stop eating.”
• Seasoning blends and sauces: From your go-to chicken seasoning to that bottle of soy sauce in your fridge, MSG is often a key player. It brings out the best in spices and herbs, giving sauces and seasonings a depth and complexity that’s hard to beat.
• Frozen and canned foods: Ever wonder why frozen dinners or canned soups still taste pretty decent despite their long shelf life? You guessed it: MSG is often in the mix, helping these foods maintain a rich flavor.  
• Fast food: Many fast food joints rely on MSG to amp up the taste of their offerings. From fried chicken to burgers, it’s a quick and easy way to ensure consistency and deliciousness, bite after bite.
• Marinades and rubs: When it comes to marinating meats or preparing spice rubs, MSG is a go-to. It helps bring out the meat’s natural flavors, making every bite juicier and more satisfying.  
• Asian cuisines: In many Asian dishes, particularly Chinese, Japanese, and Korean, MSG is a staple ingredient. It enhances the natural flavors of dishes like stir-fries, soups, and broths, making them utterly mouthwatering.
• Vegetable dishes: Believe it or not, MSG isn’t just for meats. It can work wonders on vegetables too, giving dishes like stir-fried veggies or creamy casseroles an extra oomph.

What’s interesting about MSG is its ability to elevate the natural flavors in food without overpowering them. It’s like having a supportive friend in the kitchen that knows exactly how to make each ingredient shine. It’s particularly adept at enhancing meaty, savory flavors, which is why it’s so prevalent in broths, soups, and meat dishes.

• Beef, pork, and chicken: These staples contain glutamate levels ranging from modest to moderate, enhancing their natural flavors.  
• Seafood: Tuna, salmon, oysters, and sea urchins boast significantly higher glutamate levels, with oysters and sea urchins at the higher end of the scale.  
• Vegetables: Tomatoes and potatoes are surprisingly rich in glutamate, making them key ingredients for boosting umami.  
• Dairy products: From the low glutamate content in cow’s milk to the high levels in various cheeses, dairy offers a wide range of umami contributions.  
• Fermented and cured foods: Soy sauce and cured ham stand out for their exceptionally high glutamate content, offering intense flavor enhancements.

Exploring the world of MSG reveals its dual role as both an added flavor enhancer and a natural component of many beloved foods. Its contribution to the umami taste, a cornerstone of flavor, underscores the depth and richness it brings to our dining experiences.

Yet when we get carried away and consume it in large amounts, it’s like inviting trouble to a party. Studies in animals have pointed to some not-so-great outcomes, such as weight gain, insulin resistance, and liver issues. In humans, though, it’s a mixed bag of results (Kazmi et al., 2017). 

So here’s the scoop on MSG and how our bodies handle it compared to the bodies of our furry friends, the rodents. When rodents get a hefty dose of MSG, they might pack on some pounds or even have liver troubles. But when it comes to us humans, it’s a different story. Our bodies break down MSG in a way that’s not the same as in animal studies. Plus, we generally consume MSG in much smaller amounts than what would cause those issues in animals. This means we can’t just assume what happens in rodents will happen in us too. It’s all about our unique human metabolism and the doses we actually consume (Zanfirescu et al., 2019).​

But here’s the thing: Science hasn’t firmly linked these effects to MSG alone. Some people might be more sensitive to it, sure, but for the majority, MSG doesn’t seem to cause serious trouble when eaten in typical food amounts (Zanfirescu et al., 2019).

For most people, MSG doesn’t cross the brain’s protective barrier (Hawkins, 2009) or cause neurological issues when consumed in normal amounts found in food. It’s all about balance and moderation.​

But here’s the twist: Real-world, human-based research hasn’t given those claims much backup. It turns out for most folks MSG isn’t the villain it was made out to be (Fernstrom, 2018). The consensus among scientists today leans more toward MSG being safe when enjoyed like any other seasoning—in moderation.​

This whole cancer scare seems to have come from some early animal studies where the furry guys were fed huge amounts of MSG. But the thing is, we humans don’t eat nearly that much MSG (Kayode et al., 2023). Plus, our bodies handle MSG differently than animals. So applying those findings to us is like comparing apples and oranges.

The bigwigs in food safety—think the Food and Drug Administration (2012) and the World Health Organization—have also weighed in on this. They’ve done their homework and looked at all the data, and they’re cool with MSG. They say it’s safe to use in food, as long as we’re not going overboard with it.

So next time you’re munching on something with that delicious MSG umami, don’t sweat the cancer stuff. Science has got your back on this one. Just remember, like with all tasty things, moderation is key.​

There is also some experimental design to try to demonstrate the addiction capacities of MSG using laboratory animals (Buzescu et al., 2013). Still, again, for the reasons explained earlier, these studies translate very badly to humans. So while you might find yourself dreaming about that last savory bite, it’s the taste you’re after, not the MSG itself.

The sleepy vibes might actually be from the cozy satisfaction of a good meal or the specific types of foods you’re eating, rather than the MSG itself. So if you find yourself reaching for a pillow post-lunch, it might not be the MSG’s doing after all.​

Additionally, MSG may help you feel satisfied sooner (Yeomans, 2023), potentially encouraging you to eat less and opt for healthier portion sizes. This could indirectly support weight management and promote better eating habits, making it a useful ally in the kitchen for more than just taste.

Other options include soy sauce, yeast extracts, and fish sauce, which can also add depth and richness to your meals without the need for added MSG. These substitutes not only maintain the desired savory taste but also offer a way to experiment with new flavors in your cooking.​

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