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“A no MSG dietary approach focuses on eliminating or reducing the consumption of monosodium glutamate (MSG), a flavour enhancer commonly used in processed foods. This article explores the advantages of adopting a no MSG diet, highlights the potential risks associated with MSG, and provides practical tips for incorporating natural food choices into your daily routine.

Understanding MSG

MSG is a food additive used to enhance the flavour of savoury dishes. It is derived from glutamic acid, an amino acid found naturally in foods like tomatoes, cheese, and mushrooms. However, it wasn’t until the early 20th century that MSG was ‘discovered’ by a chemistry professor in Tokyo where, according to reports, he realised the broth he was eating was tastier than usual and he put this down to the addition of the kelp he had added. From there he studied the chemical structure for MSG.

What products contain MSG

MSG is widely used in processed foods, such as snacks, soups, sauces, and restaurant meals, to provide a savoury or umami taste.

Advantages of a No MSG Dietary Approach

There have been a variety of reports over the years with respect to the downsides of MSG. There’s a widespread belief that MSG can cause headaches, numbness, tingling, heart palpitations, chest pain, nausea, and facial flushing, plus more. All you have to do is Google “MSG” and you’ll find numerous scary stories.

There appears, however, to be no consistent scientific evidence to support these claims, and the World Health Organization, FDA, and European Union all have allowed MSG to be on a ‘safe’ list.

Nevertheless, some people have noted adverse reactions including headaches, flashing, sweating and heart palpitations. For those who feel they have such a reaction to MSG, it is best to avoid products containing this.

Choose from natural foods rather than over-processed, so promoting a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, which are essential for overall health and well-being.

It is possible regular consumption of foods high in MSG can dull the taste buds and make it challenging to appreciate the natural flavours of foods. By eliminating MSG, individuals can reset their taste buds and rediscover the natural, delicate flavours of fresh ingredients.

Tips on Incorporating Natural Food Choices into Your Diet

Cook from Scratch: Prepare meals at home using fresh, unprocessed ingredients. This gives you full control over the ingredients and allows you to avoid added MSG. Experiment with herbs, spices, and natural flavour enhancers like garlic, onion, and citrus to enhance the taste of your dishes.

Read Labels: When purchasing packaged foods, carefully read ingredient labels to identify products that are free from MSG. Look for foods labelled "MSG-free" or "no added MSG." Be aware of other names for MSG, such as monosodium glutamate, hydrolysed vegetable protein, or autolysed yeast extract.

Be Mindful of Condiments and Sauces: Many condiments, sauces, and dressings contain MSG. Check the ingredient lists of these products and consider making your own versions using natural flavourings like herbs, spices, and vinegar.

To discover a wide variety of No MSG options, visit www.myWellabee.com.

References:

Food and Drug Administration (2020). Questions and Answers on Monosodium Glutamate (MSG). Retrieved from https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg
National Library of Medicine (2020). Monosodium Glutamate (MSG) - Is it Harmful? Retrieved from https://pubmed.ncbi.nlm.nih.gov/32165286/
American Heart Association (2019). How Much Sodium Should I Eat Per Day? Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day