Monosodium Glutamate (MSG): Good or Bad For You? - Cooper Aerobics Skip to Main Content
Home Blog Nutrition Bites Monosodium Glutamate (MSG): Good or Bad For You?

Monosodium Glutamate (MSG): Good or Bad For You?

Do you hear about monosodium glutamate (MSG) and wonder if it’s good or bad for our diets? Cooper Aerobics Founder and Chairman Kenneth H. Cooper, MD, MPH , shares his experience with this flavor enhancer the last two decades.
MSG on a table with a spoon

Categories

Approximately 20 years ago, I developed an intolerance to monosodium glutamate (MSG) a condition about which I had no knowledge. Certain foods, particularly Chinese food and some fresh vegetables, resulted in an acute attack of esophageal spasm (I could not swallow) which would last up to 12 hours before finally breaking. Looking into the scientific answer to the question of MSG intolerance, I noted that it has been a question as far back as an article published in the New England Journal of Medicine in the late 1960s. At that time, the only known symptoms were heart palpitations and numbness of various body parts, with no mention of esophageal spasm.

MSG is added to foods as a salt substitute, particularly for low-sodium diets, but primarily for its flavor-enhancing capabilities. It is naturally present in foods including tomatoes, mushrooms, soy sauce, aged cheese and cured meats (85%). Fifteen percent comes from packaged or canned foods such as soups and chips. Americans consume about 500 mg of MSG per day which is far less than the 3,000 mg or more used in some clinical studies.

An estimated 42% of people are trying to limit or foods containing MSG, according to the International Food Information Council. Many companies have now added a “no MSG” proclamation on products including seasoning mixtures, chicken broth and frozen entrees. A small percentage of the population may experience a MSG symptom complex, presenting with headache, flushing, drowsiness or nausea after ingesting MSG. In my experience, I found nothing that would immediately control this problem, including prescription drugs.

As you know from my previous articles published in Decision Magazine , I talked about changes we led in reducing or eliminating trans fats from our diets. That has been highly successful worldwide and I am sure it’s reducing the number of cardiovascular problems. Now I am hopeful about the new Food Safety Modernization Act (FSMA) which was made into law during the Obama Administration in 2011, which “shifts the focus from responding to food-borne diseases to preventing them.” I am delighted to see this change, since for years I have been saying “it is cheaper and more effective to prevent disease than it is to find a cure.” It was approved by the FDA in 2015, but the completion date for all persons subjected to the recordkeeping requirements is not until January 20, 2026.

Currently, the FDA does require foods to list MSG on the ingredient panel. Foods with ingredients that naturally contain MSG cannot claim “no MSG” or “no added MSG” on the package. Dining out can be a problem since restaurants do not disclose foods containing MSG on their menu ingredients. Once again, I want to emphasize the importance of reading labels, particularly if you have questions about an allergy to foods high in added or naturally high MSG. Bottom line: MSG is labeled “generally recognized as safe” by the FDA, however it remains a controversial ingredient to-date. So, if you think you may have an intolerance to MSG, be sure to read food labels and do not consume products containing this ingredient. That is certainly what I am planning to do.

Food High in Added MSG

  • Fast foods
  • Many chips or snack foods
  • Seasoning blends
  • Frozen meals
  • Processed meats
  • Condiments
  • Soups
  • Instant noodle products

Foods Naturally High in MSG

  • Hydrolyzed vegetable protein
  • Autolyzed yeast
  • Yeast extract
  • Soy extract
  • Tomatoes
  • Mushrooms
  • Cheeses

If you have questions about nutrition, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist . Call 972.560.2655 or visit cooperclinicnutrition.com .