How MSG is Secretly Hurting You

Over the years, there has been controversy regarding monosodium glutamate (MSG).  Food manufacturers assure us that it’s safe, while independent scientists tend to tell us that it isn’t.  So what are we supposed to do?  Besides, not everyone has noticeable reactions to it, so doesn’t that mean it’s probably okay?

Some people (like me) experience headaches after eating MSG.  Other symptoms, such as sweating, flushing, numbness, and nausea, have also been reported.  Scientists have not been able to link all of these symptoms directly to MSG, but they have been able to observe some negative effects in rats.  Most noticeably, they have discovered that MSG can cause obesity and diabetes.

 

So, What Is MSG?

MSG, or monosodium glutamate, is a flavor enhancer that is added to various foods (generally packaged food products, but also at restaurants).  It is also referred to as umami, and it shows up in various forms.  Basically, MSG tricks your brain into thinking that whatever it is eating tastes better than it really does.  It ends up being slightly addictive as well.

The most well-known sources of MSG are Chinese restaurants and packaged ramen noodles, but these are not the only places you’ll find MSG.  Once you start looking, you’ll realize it’s much more prevalent than you thought.

 

I Heard That MSG Was Natural

Technically, yes, there are small amounts of naturally occurring MSG in certain foods.  However, when MSG occurs naturally, it is bound to another molecule (often a protein) that prevents it from acting as a neurotoxin.  When freed from this molecule (either through extraction or synthesis), it is known to be harmful to our bodies, acting as a neurotoxin/excitotoxin which damages our brains.  Over time, this type of neurological damage can lead to more serious health problems.

The only time you will see MSG on a food label is when it has been added.  Any naturally occurring MSG does not need to be reported on the label.

 

How Do I Know If Food Has MSG?

In a grocery store, it’s easy to check the ingredients label.  Look for any of the following:

• monosodium glutamate (MSG)
• disodium guanylate, disodium inosinate (expensive activators that indicate MSG is present)
• yeast extract, yeast nutrient
• anything that starts with glutamate
• glutamic acid
• and others

In a restaurant, look for a sticker in the window that says “No MSG”.  Sometimes menus will say “MSG can be omitted upon request.”  Obviously, that means you need to ask for no MSG when you order, so don’t forget!  Other restaurants will give no indication that they use MSG, but if you suspect they might be using it, then you will have to ask to know for sure.  And no, this doesn’t just apply to Chinese restaurants.

 

What Are Some Foods that Contain MSG?

I went to the grocery store and spent time just looking at labels.  I looked for items that included the exact phrase “monosodium glutamate” on the label.  I did not look for other ingredients listed above, because my list would have ended up being too long.

I discovered that MSG tends to come grouped by brand (some brands love it) or by a specific type of product (present across all brands).  Here’s my list of items containing MSG:

• Ramen noodles (Virtually all brands) 
• Ranch Dressing (Almost all brands. Newman’s Own is an exception)
• Other Salad Dressings (e.g., Hidden Valley caesar, chipotle, and other flavors)
• Some Campbell’s canned soups (certain flavors only)
• Hamburger Helper
• Betty Crocker Potatoes
• Stove Top Stuffing (most flavors)
• Rice-A-Roni (most flavors)
• Campbell’s Beef Gravy
• Shake ‘N Bake Extra Crispy (only this variety for some reason)
• Wheat Thins Toasted Chips, Ranch Flavor (NOT the crackers)
• Cheese Nips
• Beef Jerky (many brands, such as Matador, Jack Link’s, and Pemican)
• Dorito’s (all flavors, with the exception of Toasted Corn)
• Ruffles Sour Cream & Onion chips (only this flavor)
• Funyuns
• Chili Cheese Fritos (NOT regular Fritos)
• Cheetos & Cheetos Puffs
• Tostitos Salsa con Queso dip
• Mission Cheddar Cheese dip
• Some Chex Mix flavors (NOT original)
• Some Bugles flavors (NOT original)
• Pringles (most flavors)

This list isn’t exhaustive, but it should make you think twice before buying whatever name brand item you saw a commercial for.  The high incidence categories that I noticed from this list are: salad dressing, flavored chips, and ramen/soups.  Any item in these groups should be checked for monosodium glutamate on the label if you want to avoid headaches and other symptoms of MSG.