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Aug 34 min read

MSG: The Unexpected Hero in the Fight Against Excess Salt


Introduction

In March, the World Health Organization issued a stark warning that was both dire and completely obvious: nearly everyone on the planet consumes too much salt. On average, people consume more than double the advisable amount every single day, raising the risk of common diseases such as heart attacks and strokes. The WHO urged that if governments intervene, they could save the lives of 7 million people by 2030. Amidst this public health crisis, a potential savior is emerging from an unlikely source: monosodium glutamate (MSG).


What is MSG?

MSG is a flavor enhancer that is often found in processed foods and is a staple in some Asian cuisines. Chemically, it consists of sodium and glutamate, an amino acid that is naturally present in many foods such as tomatoes, cheese, and mushrooms. It provides the savory taste known as "umami," which is recognized as the fifth basic taste alongside sweet, sour, bitter, and salty.


The Origins of MSG's Bad Reputation

The vilification of MSG began in 1968 when a Chinese-American physician wrote a letter to the New England Journal of Medicine describing symptoms he experienced after eating Chinese food. He suggested that MSG might be the cause. This sparked a series of studies that seemed to support his claims, and the term "Chinese Restaurant Syndrome" was coined. Sensational headlines like “Chinese Food Make You Crazy? MSG Is No. 1 Suspect” from the Chicago Tribune in the 1970s reinforced these fears, painting MSG as a public health villain.


Why the Resistance?

The fears surrounding MSG are rooted in racism and xenophobia. The term "Chinese Restaurant Syndrome" itself is a clear indication of how these fears were tied to ethnic prejudice. Historian Ian Mosby noted that the hysteria over MSG “renewed medical legitimacy [for] a number of long-held assumptions about the strangely ‘exotic’, ‘bizarre’ and ‘excessive’ practices associated with Chinese culture.” Essentially, the demonization of MSG was less about the chemical itself and more about fear and misunderstanding of Asian cultures.


Despite the mounting evidence supporting MSG, it still carries a stigma in the West. Words like "sneaky," "disguised," and "nasty" are often used to describe it, and many products proudly advertise as "MSG-free." This resistance is largely cultural, stemming from decades of misinformation and racial prejudice.


Why MSG is Unhealthy: Myths and Facts


In the 1990s, the FDA commissioned a panel of independent scientists to evaluate the safety of MSG. While MSG is generally safe and enhances flavor when used in moderation, it can cause mild and short-term symptoms such as headaches, chest pain, palpitations, and numbness in some sensitive individuals, particularly when consumed in large quantities (3 grams or more without food). These symptoms are not considered an allergy but a sensitivity, similar to reactions some people have to alcohol or caffeine.

A 2000 study of 130 participants who believed they were sensitive to MSG showed that nearly 39% reported symptoms like headaches and muscle tightness after consuming MSG. However, responses to placebos and retesting were inconsistent, indicating that the perception of MSG sensitivity may not be straightforward.


Despite widespread belief, research has shown no conclusive evidence that MSG consumption is linked to serious health risks. According to Amanda Li, a dietary nutritionist at the University of Washington, “research has shown no clear evidence linking MSG consumption to any serious potential adverse reactions.” Some people may experience mild symptoms like headaches after consuming large quantities of MSG, but these reactions are not common and are not unique to MSG—similar symptoms can be triggered by various foods.


The symptoms associated with MSG consumption are not recognized as an allergy but rather as a sensitivity or adverse reaction, akin to what some people may experience with substances like alcohol or caffeine. Roger Clemens, an adjunct professor of pharmaceutical sciences and associate director of the regulatory science program at the University of Southern California, emphasized that “In almost every ingredient that’s in the human food supply, whether it’s natural or synthetic, there may be some people who have a sensitivity or an adverse reaction.”


Overturning the Myth: Modern Research


Experts believe that concerns about MSG have been overstated. It may be the ultra-processed or commercially prepared foods containing MSG that cause some people to feel unwell. MSG is the sodium salt of glutamic acid, an amino acid found naturally in many foods like tomatoes, cheese, nuts, mushrooms, seafood, and meats. MSG is produced via fermentation and contains significantly less sodium than table salt.


The FDA considers MSG safe to eat, and many researchers support its potential as a healthier alternative to salt. For instance, a study published in the journal Nutrients found that substituting MSG for some of the salt in certain foods could significantly reduce sodium intake without sacrificing taste. Another study from Japan demonstrated that incorporating MSG into common condiments could cut salt intake by up to 22.3 percent.


Behind the Research

Recent studies touting MSG as a safe and promising salt replacement have been funded in part by Ajinomoto Co.—the pioneer of commercial MSG—and the International Glutamate Technical Committee. Researchers like Lee and Dunteman, who have received funding from Ajinomoto, have demonstrated MSG's potential to improve reduced-sodium products, emphasizing that their goal is to explore MSG's feasibility as a salt substitute rather than promote its sale. These industry-funded studies were independently peer-reviewed.


More independent research is needed, especially as over 70% of Americans' salt intake comes from processed foods. If the FDA enforces stricter salt regulations, the food industry will be significantly impacted, driving further interest in salt alternatives.


According to Katherine Burt, a professor of health promotion and nutrition sciences at Lehman College, whose writing on MSG was not industry-funded, "When MSG is used instead of salt to enhance flavor, 'foods can taste just as delicious but without affecting hypertension.' It’s 'a great way to make foods exciting and healthy.'"


Conclusion

The time has come to reassess our views on MSG. As a potential solution to the global salt crisis, it deserves serious consideration free from the taint of outdated and racist myths. By embracing MSG, we can take a significant step towards better health outcomes while also challenging the prejudices that have unfairly maligned a safe and useful food additive for far too long.


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