How Much MSG Is in Your Food?

How much MSG is in your diet? It might be more than you think — a lot more. An increasing number of food manufacturers add MSG to their products and even fast-food chains are getting in on it. Monosodium glutamate (MSG) is the fermented product of a naturally occurring compound found in some foods. It has an “umami” flavor that can add an extra boost to savory dishes, especially meats. MSG is turning up in more and more food products, often under hidden names. Safety reports are conflicting, but there’s no disputing that MSG can have adverse effects on people who are sensitive to it. Find out how to spot it, where to look and how to know if it’s affecting you.

What Is Monosodium Glutamate (MSG)?

MSG is the fermented product of a naturally occurring protein called glutamic acid. Its flavor profile allows us to use less salt and fat in a meal without sacrificing flavor. The additive has been around since 1908 when a Japanese professor cultivated it in algae broth. It wasn’t long before MSG’s ability to bring out the savory, meaty “umami” elements in foods turned it into an increasingly popular innovation. It first cropped up in Chinese food restaurants, but by 1947, most of us could buy it at the local supermarket in the form of a product called Ac’cent.

Staggering Number of Food Sources

Due to a campaign in the '80s, many of us might try to avoid MSG by being careful about the Chinese food we eat, but the chances are we’re still consuming quite a bit of it — and many Chinese food places have stopped using it to dispel this myth. These days, manufacturers are adding it to chips, canned goods and many convenience foods. You can also find it in bullion, chicken and beef stock, fish sauce, soy sauce and even some spices. And this might be the most disappointing of them all: movie theater popcorn. That’s right; according to Healthline, that yummy, salty, buttery goodness that makes theater popcorn taste better than home-popped is most likely the result of added MSG.

Other Names Used for MSG

And food labels might not always come right out with the fact that the ingredient is in there. Be on the lookout for terms like “hydrolyzed vegetable protein” and non-specific ingredients like “natural flavor” and “spices.” These are huge red flags. Malt extract, malt aroma, stock aroma and yeast extract flavoring are also common ingredient names that can indicate a product contains MSG. Other terms include sodium caseinate, calcium caseinate, structured protein and hydrolyzed oatmeal. In addition to Ac’cent, MSG is available as a commercial product under the names “Aji-No-Moto” and “Vetsin.”

Fast Food and MSG

If it’s not bad enough that MSG is in most processed foods, it's most likely also in your fast food. McDonald’s, Chick-fil-A and Popeye’s have all begun to include MSG in their chicken sandwiches. Dunkin’ Donuts uses it in their sausage. This shift doesn’t affect all restaurants, but it could be a growing trend if the public doesn't object (and they haven't yet). If you’re concerned about the MSG in fast food, it might be worthwhile to research your favorite menu items to ensure they’re free of the additive. But why worry?

Potential Side Effects of MSG

With the additive popping up in an ever-increasing number of foods, some people are concerned about the potential effects. And MSG’s safety has long been a matter of debate. The FDA maintains that the additive is perfectly safe, however, some researchers believe it can cause serious adverse health effects.

MSG works on glutamate receptors, which are responsible for metabolism regulation and autonomic nervous system function. There’s some evidence that suggests even small amounts of MSG may have toxic effects on the brain, putting consumers at risk for numerous health issues. Research has also linked the additive to insulin resistance, reduced glucose tolerance and obesity, as well as liver damage, reproductive problems and neurotoxicity. So it's worth looking into whether or not you're affected.

How Can You Tell if You're Sensitive to MSG?

One of the potential risks of MSG is a syndrome that most people describe as beginning with a burning sensation in the back of the neck, followed by blistering hives, fatigue, weakness and heart palpitations.

Some people may also experience flushing, facial pressure, dizziness and fainting, while others develop elevated blood pressure, pain in the pericranial muscles and a nagging headache. There’s also some evidence that MSG can trigger asthma attacks and “pseudo-allergic” skin reactions.

MSG-related symptoms may be particularly noticeable in children and people with poorly functioning blood-brain barriers. Conditions that can affect this vital layer of protection include stroke, brain trauma, encephalitis, high blood pressure and extreme hypoglycemia.

MSG doesn’t affect everyone, so it might not be a problem for you. But it may help to write down and track any symptoms after eating fast food or prepared food so as to find out if you're sensitive. It is all over the place these days, too, so to minimize your consumption, you may need to do some investigating and tracking.

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