Restaurants and food manufacturers use monosodium glutamate, or MSG, as a flavor enhancer. It's made from an amino acid, glutamate, but it's not an amino acid. Because it's a component of a substance your body needs, the food industry says it's "natural" and has no negative side effects, but safety concerns have surfaced. Because it's made from an amino acid, it tricks your body into thinking a food contains protein, when it might not. In response, your body starts to produce insulin. If there's more insulin in your bloodstream than needed, your body sends a signal that you need more glucose -- boosting your appetite. That's why you might be hungry again an hour or two after eating a meal high in MSG.
Step 1
Read the ingredients label. If you're buying packaged foods, look for "monosodium glutamate" or "MSG." Although the U.S. Food and Drug Administration says MSG is "generally regarded as safe," food manufacturers are required to list MSG on the label because the "use of MSG remains controversial." Look for MSG in products such as canned vegetables, soups and processed meats.
Step 2
See if you have the physical symptoms of an MSG reaction. If you're sensitive to MSG, you might experience heart palpitations, chest pain, sweating, headaches, weakness, nausea, numbness or tingling in your face and neck, or you might become flushed. This reaction is called "MSG symptom complex." Although researchers haven't found a definitive link between MSG and these symptoms, a 1995 report from the FDA does note that that between 1980 and 1994, the FDA's Center for Food Safety and Applied Nutrition received 622 reports of adverse reactions from MSG, with headaches being the most commonly reported problem.
Step 3
Avoid restaurants that typically use MSG, or ask if your meal can be prepared without it. Typically, Asian food restaurants use MSG as a flavor enhancer. MSG is often added at the end of stir-frying and is also in soy sauce. Avoid dipping sauces and marinades, and choose dishes that use fresh vegetables, noodles and meats. According to the MSG Truth website, KFC and Burger King also use MSG. Remember: MSG helps fool your taste buds into thinking you're eating more protein than you actually are -- and so is often used at inexpensive fast food restaurants.
Tips and Warnings
- If you have an adverse reaction to MSG, the symptoms should pass without the need for any medical assistance.
- According to the 1995 FDA report about monosodium glutamate, MSG can worsen the symptoms of asthma, even many hours after MSG is consumed. Because monosodium glutamate is chemically a salt, people restricting their salt intake should avoid MSG.
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