A vegan diet is good news for animals and the environment, but sometimes it’s challenging to know which products are suitable and which aren’t. So what about MSG?
Monosodium glutamate has been incorporated into our food for over 100 years; as a plant-derived additive, it is perfectly fine for vegans. In fact, it can enhance a dish and provide it with a unique umami flavor. Still, there are a few things you need to take into consideration.
MSG is also found in several high-protein foods, including those derived from animals. Keep reading to discover what MSG is, where we source it, and which foods are safe for us, as vegans, to consume.
What Is MSG?
MSG – or monosodium glutamate – is a flavor enhancer often used in canned goods and Chinese cuisine.
We, humans, retrieve this white, odorless powder from L-glutamic acid, a non-essential amino acid found naturally occurring in various foodstuffs.
The food industry creates this additive by fermenting plant-based carbohydrate sources, such as sugar beet, molasses, cassava, or corn. The result – often termed E621 – bears no chemical difference from the naturally occurring L-glutamic acid. This means that the body metabolizes MSG much the same as the natural derivative.
Which Foods Contain MSG?
You will find a number of everyday foods that contain MSG, particularly those high in protein. Some of the most common are those listed below.
- Animal protein: beef, chicken, salmon, crab, shrimp
- Processed meats: sausage, bacon, salami, pepperoni
- Cheese: cheddar, parmesan, Emmental
- Packaged foods: canned tuna, canned soups, crackers, potato chips
- Sauces: ketchup, mayonnaise, mustard, soy sauce, salad dressings
- Fast food: seasoning for foods like chicken nuggets and fries
Still, the presence of MSG in animal-based foods doesn’t mean it isn’t suitable for vegans.
How Do I Know If Food Contains MSG?
You can find out if your food contains MSG by checking the label for monosodium glutamate, E621, or one of its alternative names:
- sodium glutamate
- monosodium L-glutamate
- monohydrate glutamic acid
- Vetsin
- Ajinomoto
Is MSG Vegan?
MSG is vegan because it is created through plant fermentation. Though there are several ways to derive monosodium glutamate, none use animal products.
Still, MSG is used in several non-vegan products, so checking the rest of the ingredients is essential to ensure your food doesn’t contain animal-derived products.
Is MSG Unhealthy?
Many of us reading this article may believe that MSG is an unhealthy food additive. The misinformation spread following Dr. Robert Ho Man Kwok’s trip to Asia was a significant contributor to this widespread belief.
While in Asia, the American-Chinese doctor became sick, an illness he attributed to increased amounts of alcohol, salt, or MSG.
The resulting studies villainized the flavor enhancer, claiming it was toxic.
Still, current evidence brings these findings into question based on several flaws in the study, such as methodological flaws, small sample sizes, lack of adequate control groups, and excessive doses of MSG.
In the West, the average daily diet contains 0.3-1g of MSG, a figure far below the acceptable daily intake of up to 30mg per kilo of body weight.
Today, numerous established health authorities – including the JECFA, EFSA, and the FDA – conclude that MSG is a “generally safe” additive.
Can MSG Cause Adverse Effects?
We’ve been using MSG in our food for over 100 years, during which time the FDA has received several health complaints that people attribute to including MSG in their diet. These symptoms include the following:
- Headache
- flushing/sweating
- Numbness or tingling in the face
- Increased heart rate
- Chest pain
- Nausea
Despite these claims, researchers have found no conclusive evidence to support a link between MSG consumption and the symptoms listed above.
While you may be sensitive to some foods containing MSG, it’s unlikely that you’ll react to monosodium glutamate. The reason is that any MSG-related symptoms do not involve the immune system, so an “MSG allergy” has largely been debunked as a myth by scientists in the field.
Is MSG A Good Option For A Vegan Diet?
The primary use of MSG is for adding flavor to food, and its meaty aroma can be the perfect accompaniment to vegan dishes.
“Umami” is the word we use to describe one of the five primary tastes (alongside sweet, salty, sour, and bitter). Its taste is “meaty” or “savory,” which can add depth of flavor to a dish.
Other vegan sources of the umami flavor may include mushrooms, miso paste, balsamic vinegar, or sauerkraut.
Additionally, MSG can be an excellent replacement for salt. Containing around one-third the amount of sodium compared to traditional table salt, MSG can help reduce a dish’s sodium while maintaining its flavor.
Other Frequently Asked Questions
What are the alternatives for MSG in dishes?
If you want to achieve the “umami” flavor in your vegan dishes without using MSG, there are several options. Mushrooms, miso paste, balsamic vinegar, and sauerkraut are all excellent sources of the savory taste that MSG offers.
Why is MSG often associated with Chinese cuisine?
MSG is often associated with Chinese cuisine because it is a common ingredient in many Chinese dishes to enhance the umami flavor. However, it’s important to note that MSG is used globally in a variety of cuisines, and it’s not exclusive to any one culture or style of food.
Is MSG genetically modified?
The MSG used in the food industry is not genetically modified. It is derived from a natural fermentation process using plant-based carbohydrate sources like sugar beet, molasses, cassava, or corn.
Is MSG suitable for those on a gluten-free diet?
Yes, MSG is gluten-free. It is a simple salt of an amino acid, and it does not contain any gluten.
Is MSG safe for those with high blood pressure?
While MSG has less sodium than table salt, it does contribute to the overall dietary sodium intake. If you have high blood pressure or are on a sodium-restricted diet, you should definitely consult with your healthcare provider.
Is there a recommended daily intake of MSG?
There is no specific recommended daily intake of MSG. Yet, the average daily diet in the West contains 0.3-1g of MSG, and this is far below the acceptable daily intake of up to 30mg per kilo of body weight. Just use MSG as a flavor enhancer, never as a primary ingredient.
What’s The Bottom Line?
MSG is often villainized as an unhealthy or toxic ingredient, but research suggests that neither of these statements is true. MSG has been part of the human diet for over a hundred years and will remain a staple.
This flavor enhancer can be a great vegan option for those who want to add depth of meaty and savory flavors to our dishes. Just check the rest of the ingredients first!
