Monosodium glutamate, commonly known as MSG, is experiencing a resurgence in culinary circles, particularly with the recent hype surrounding the opening of a new “fried rice” store by the popular internet character Uncle Roger. Known for his humorous takes on Asian cuisine, Uncle Roger aka Nigel Ng has become a viral sensation, especially with his famous joke about MSG being the secret to delicious fried rice. His catchphrase, “If your fried rice doesn’t taste good, just add more MSG!” has resonated with many, sparking a renewed interest in this flavour enhancer.
Also featured prominently in a viral video, a popular cucumber salad recipe showcases MSG, with its creator exuberantly emphasising, “MSG, obviously”. Yet, for many, MSG elicits a sense of unease. A nagging suspicion lingers that it might be unhealthy, but the reasons often remain unclear.
This article delves into the science behind MSG, its historical baggage, and whether it deserves a place in your kitchen.
At its core, MSG is the sodium salt of glutamic acid, an amino acid integral to protein synthesis. It naturally occurs in an array of foods including mature cheeses, fish, beef, mushrooms, tomatoes, onions, and garlic. These ingredients are renowned for imparting a savoury flavour known as umami, often described as “meaty” or “brothy”.
Historically, MSG has been a culinary staple for over a century. Initially extracted from seaweed broth, modern production predominantly involves the fermentation of starch derived from sugar beets, sugar cane, and molasses. Today, MSG is ubiquitous in processed foods and flavour enhancers—ranging from soups to condiments and pre-packaged meats. Importantly, there is no fundamental chemical difference between naturally occurring glutamate and the MSG used as an additive.
While MSG is frequently associated with Asian cuisine, its flavour-enhancing properties are also present in ingredients commonly used in Mediterranean dishes. Foods like tomatoes, mushrooms, and Parmesan cheese contain glutamate and contribute to that much-coveted umami flavour profile.
Safety concerns surrounding MSG have persisted over the years. However, for the vast majority of people, it is deemed safe. Regulatory bodies such Australia, United States, European Union, and United Kingdom—have classified MSG as an approved food additive. Two significant safety reviews conducted by experts in 1987 and 1995 concluded that MSG poses no risk to the general population.
In a more recent assessment by the European Food Safety Authority in 2017, guidelines were established regarding daily intake limits based on body weight. These recommendations aimed to mitigate potential side effects such as headaches or elevated blood pressure. Notably, even at these limits—2.4 grams of added MSG per day for an average 80 kg person—most individuals consume significantly less. For context, Europeans typically ingest less than a gram per day (around 0.3 to 1 gram), while in Asia such as Malaysia, consumption ranges from 1.2 to 1.7 grams daily.
Despite extensive research supporting its safety, misconceptions about MSG continue to circulate. The origin of these fears can be traced back to a hoax letter published in the New England Journal of Medicine in 1968. In this letter, a physician claimed to have experienced various symptoms—including palpitations and fatigue—after dining at a Chinese restaurant. This led to the popularisation of the term “Chinese Restaurant Syndrome”, linking MSG consumption with a spectrum of adverse reactions.
However, early studies—including randomised controlled trials—have consistently shown no significant difference in symptoms between individuals who consumed MSG and those given a placebo. This conclusion has been further corroborated by comprehensive reviews encompassing numerous studies on the subject.
There exists a minuscule percentage of individuals who may exhibit hypersensitivity to MSG (like “allergic to MSG”). This condition is now classified as MSG symptom complex rather than the outdated term “Chinese restaurant syndrome”, which carries problematic racial implications. Symptoms associated with this condition tend to be mild and temporary, typically not requiring medical intervention.
A noteworthy study involving participants with asthma revealed that despite 30 believing they had sensitivities to MSG, none reported adverse reactions when unaware of whether they were consuming it or not. For individuals who suspect they might react negatively to added MSG, avoidance is relatively straightforwar.
Another intriguing aspect of MSG is its potential role in reducing sodium intake. As it contains approximately one-third less sodium than table salt, using MSG instead may help lower overall salt consumption without sacrificing flavour. Research has indicated that individuals who consumed soup seasoned with MSG found it more palatable while simultaneously reducing their sodium intake by an impressive 18%. Nevertheless, it’s crucial to remember that excessive consumption of sodium—regardless of its source—can lead to increased blood pressure. Thus, those with hypertension should monitor their overall salt intake closely.
So should you incorporate MSG into your culinary repertoire? If you wish to enhance the flavours of your dishes without health concerns—barring rare hypersensitivities—MSG can be a valuable addition. Moreover, for vegetarians or vegans seeking to replicate that elusive umami taste often derived from meat or fish sauces, MSG can serve as an effective alternative.
However, caution is warranted when purchasing pre-packaged foods containing added MSG. While MSG itself is not inherently detrimental to health, many products that include it are heavily processed. The link between ultra-processed foods and negative health outcomes is well-documented; therefore, moderation is key.
Monosodium glutamate is not the villain it has often been portrayed as. Supported by robust scientific evidence affirming its safety for the general population and its potential benefits in flavour enhancement and sodium reduction, MSG deserves reconsideration in our kitchens. With Uncle Roger’s light-hearted approach shining a spotlight on this ingredient—and his humorous take on its culinary merits—it might be time to embrace monosodium glutamate once again.
Whether you’re crafting a vibrant cucumber salad or experimenting with fried rice inspired by Uncle Roger’s recipes, incorporating this ingredient could elevate your cooking while contributing to healthier eating habits. As we continue to explore the intricate world of food additives and their implications for health and nutrition, understanding the facts behind ingredients like MSG can empower us to make informed choices in our diets.
