MSG is a sodium salt of commonly known amino acid, that is, glutamic acid. MSG has only a bit of flavor and is mainly used to enhance the flavor of savory foods. It is also used in meats, condiments, pickles, soups, candy, and baked goods to increase flavor.
Cake mixes almost invariably contain MSG.
Hot chocolate mix: Use your favorite recipe involving sugar, cocoa and maybe even some vanilla powder, but add a pinch of MSG and salt for a secret ingredient. This helps balance bitter elements that can sometimes creep up in chocolate.
To use MSG in a homemade recipe, such as 500 g of foodstuff (rice, minced meat, etc.), a simple replacement of 1/2 teaspoon of NaCl (2.5 g) by 1/2 teaspoon of MSG (2.0 g) reduces sodium content in about 37% (Maluly, Pagani, & Capparelo, 2013).
How can I know if there is MSG in my food? FDA requires that foods containing added MSG list it in the ingredient panel on the packaging as monosodium glutamate.
Common Foods that Contain MSG
MSG is often found in cured foods such as ham, anchovies and other tinned fish. Many processed and packaged foods also contain MSG, including instant ramen, deli meats, frozen meals, condiments, potato chips and cookies.
Myth: MSG is high in salt, or sodium
However, experts associate excess intake of sodium with high blood pressure and an increased risk of heart disease. Unlike regular table salt, which is 40% sodium, MSG contains only 12% sodium, which is one-third the amount in table salt.
It's so widely used because it taps into our fifth basic taste: umami (pronounced oo-maa-mee). Umami is less well known than the other tastes like saltiness or sweetness, but it's everywhere – it's the complex, savory taste you find in mushrooms or Parmesan cheese.
Soy sauce is a good substitute, rich in umami. As with broth cubes, first check the list of ingredients to ensure that there is no MSG added. Oyster sauce, fish sauce (nam pla), and Worcestershire sauce can also be used to enhance the taste of dishes. Being high in salt, they should be used in moderation.
Common foods that contain MSG include vegetable broths, breads, dressings, soy products, sweeteners, and flavors. Watch out for fast food.
In addition to soup and eggs, MSG can be added to salad dressings, bread, tomato sauce, meats, popcorn, “an absolutely filthy martini,” you name it. MSG is a great way to add flavor to just about anything except sweets. It's particularly great with vegetables, too.
The effects of monosodium glutamate in the body are the same as naturally occurring glutamate. Glutamate plays an important role in digestion by increasing salivation, signaling that a meal contains protein and fueling the cells of the GI tract.
The most notorious, negative review of MSG occurred in the 1960s, when a physician reported getting sick after eating Chinese food and attributed his symptoms to either alcohol, sodium, or MSG. He wrote a letter to The New England Journal of Medicine, and his story sparked an outrage against MSG.
The FDA banned the use of cyclamate, an artificial sweetener, in 1969 when an animal study showed that a cyclamate-saccharin mixture increased the incidence of bladder cancer in rats.
Here's the good news: MSG contains two-thirds less the amount of sodium compared to table salt, so if you're looking to lower your sodium intake, reaching for MSG to flavor your food can help you eat less sodium.
In the European Union, MSG is classified as a food additive (E621) and regulations are in place to determine how and when it can be added to foods.
MSG-induced symptoms are typically not severe and subside on their own entirely within 72 hours. 1 However, if you have mild symptoms do not appear to resolve or continue worsening after 48 hours, speak to your healthcare provider, as it may be something more serious.
MSG is naturally occurring in many vegetables and fungi. Manufacturers can derive it from plants and vegetables, typically corn and beets, and added to many common food products such as bouillon cubes, processed meats, and more.
You will find the highest levels of glutamate in parmesan and Roquefort cheeses. Parmesan contains 1,680 milligrams of glutamate per 100 grams and Roquefort contains 1,280 milligrams per 100 gram. Soy sauce, fish sauce, and oyster sauce all have very high levels of glutamate.
High levels of MSG are naturally found in a range of food sources, including seaweed, soy sauce, parmesan cheese, tomatoes, and breast milk. The uniquely savory flavor associated with these foods is called “umami,” which is now widely accepted as the fifth taste.