Is MSG Really Bad For Me?
Written by Isabel Vasquez RD, LDN
When you think of MSG, do you think of headaches, nausea, or other side effects? If so, you’re not alone. The association between MSG and negative health effects became so widely accepted that it was once called Chinese Restaurant Syndrome.
Yet, many of these side effects aren’t backed by research, and the idea that MSG is harmful is actually rooted in racism and xenophobia.
In this blog, learn how MSG actually impacts health and why it has such a bad rap.
What is MSG?
MSG stands for monosodium glutamate. It is the sodium salt derived from the amino acid glutamic acid.
MSG is generally responsible for the flavor of umami, often also described as savory.
While it occurs naturally in some foods including tomatoes, cheese, and protein isolate, it can also be used as a food additive. One example of that is our beloved sazón, a Latine seasoning blend that uses MSG as its main ingredient.
MSG is made through a similar fermentation process to yogurt, vinegar, or wine, per the FDA, but to make MSG, it’s starch, sugar beets, sugar cane, or molasses that get fermented.
How Does MSG Impact Health?
There’s lots of fearmongering around MSG’s harms, particularly when it comes to headaches, nausea, and difficulty breathing. But is this backed by any science? The answer is mostly no.
In the 1990s, as a response to consumers complaining of adverse symptoms after consuming MSG, the FDA hired an independent science organization to study MSG’s health effects. They ultimately concluded that MSG is safe.
They only noted adverse effects among sensitive individuals who consumed over 3 grams of MSG on an empty stomach. For reference, most foods with MSG only contain 0.55 grams per serving, so this scenario is extremely unlikely, especially given that it would mean consuming MSG without food.
A 2019 research review published in Comprehensive Reviews in Food Science and Food Safety noted the lack of practical relevance and the faulty methodologies of most prior studies examining the health effects of MSG, primarily due to studying extremely high consumption of MSG that is not reflective of consumers’ true behavior.
Additionally, a 2019 study in Nutrients even considers the health benefits of increased use of MSG as a flavor enhancer, since it has far less sodium than sodium chloride—table salt—, which is commonly used as a flavor enhancer and preservative.
So, Why Does MSG Have A Bad Rap?
The negative side effects associated with MSG came to be called Chinese Restaurant Syndrome in the 1960s because people reported these symptoms after eating meals with MSG at Chinese restaurants.
As a NY Times article notes, this was also a time when there was an influx of Chinese immigrants to the U.S. who opened restaurants.
Chinese restaurant syndrome is defined by Merriam-Webster as, “a group of symptoms held to affect susceptible persons eating food heavily seasoned with monosodium glutamate.” However, Merriam-Webster has since added the following disclaimer to this definition:
Research in the years since has failed to establish a clear link between those adverse reactions and the consumption of MSG, and the term Chinese restaurant syndrome has been criticized as misleading and potentially offensive. It has been replaced in medical literature by MSG symptom complex.
In 2020, the lead producer of MSG, Ajinomoto, spearheaded a campaign to get rid of the phrase “Chinese Restaurant Syndrome” given its racist and xenophobic roots.
As the Merriam-Webster disclaimer states, it’s now called “MSG symptom complex” despite there being no research supporting a causal link between MSG and negative health effects.
Unfortunately, this is one example of the way that racism and xenophobia take root in the food system and lead to the demonization of certain foods.
Final Thoughts
As you can see, research does not support the purported health-related harms of consuming MSG—an additive with a tasty umami flavor. In fact, this fear-mongering around MSG is largely rooted in xenophobia and racism.
If you’re unsure of whether you are experiencing unpleasant symptoms related to your eating habits, speak with a trusted healthcare provider to investigate your unique triggers.
If you’re ready to make peace with food, including your cultural foods, we offer a 3-part registered dietitian-led masterclass on intuitive eating to help you improve your relationship with food and movement, and your body image.
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