MSG gets a bad rap but what is the evidence that it is
harmful? What are the risks and what do I look for on food packaging?
Monosodium glutamate (MSG) has a reputation for being toxic
and something to avoid, yet most of us are consuming it without knowledge.
It may surprise you that MSG is a naturally occurring
ingredient of cheese, mushrooms, tomatoes, beef, chicken, onion and seaweed.
MSG was first discovered over 100 years ago by Japanese scientists as the
component of seaweed that made food taste better. Today MSG is made from
fermenting carbohydrates rather than from seaweed. Food manufacturers add MSG
to make food taste better, so that we eat more and ultimately buy more!
MSG is classically linked to Chinese restaurant food dishes
after an infamous (and now debunked) study that linked Chinese cuisine to a
group of unpleasant symptoms. Most restaurants use MSG to improve the flavour
of dishes. It is also found in a huge variety of foods including take-away
dishes, chips, processed foods on the supermarket shelf, frozen pizza, salad
dressings and sauces. It is very likely you are consuming MSG!
MSG has been declared a safe additive
Several major studies have examined the safety of MSG.
Regulatory authorities around the world, including the US Food and Drug
Administration (FDA) and the European Food Safety Authority (EFSA), have
declared MSG safe for consumption as a food additive. This means that
restaurants and food manufacturers can legally add MSG to fresh and packaged
foods. The difference is that it must be listed on packaged food labels, but
does not need to be highlighted on menus for restaurant or takeaway meals.
Adverse reactions to MSG
Some people are sensitive to MSG and will develop unpleasant
symptoms including headache, nausea and tingling. Usually these symptoms will
settle in a few hours. Another compelling reason to avoid MSG is that it leads
to overeating food. Wondered why you cannot stop after just a couple of chips
or some brands of noodles are particularly moreish? It is a group of additives
known as flavour enhancers that make it very hard to eat small portions of some
foods. MSG is one of these flavour enhancers. Children are more likely to
overindulge on packaged foods that have added MSG so it is worth checking the
labels on the lunch box treats.
What to look for on a food label
MSG can be listed as MSG, monosodium glutamate, or flavour
enhancer 621. You may also want to avoid anything labelled with the food
additive numbers 622-625 as these are similar to MSG and are very likely to
lead to overeating.
