Umami Uncovered: Facts vs. Fiction on Monosodium Glutamate (MSG)

Few ingredients in the culinary world have sparked as much debate as monosodium glutamate, more commonly known as MSG. Found in seasonings, this white crystalline compound has long been a staple in many kitchens, especially in Asian households, yet it continues to be misunderstood.

Here are the common misconceptions about MSG.

- It is a harmful chemical, and we need to avoid it.
- It is used for junk food.
- It is full of salt.

--

FICTION: “MSG is a harmful chemical you should avoid.”

This claim has floated around Western food discourse for decades, often echoed by wellness influencers or poorly informed opinion pieces. However, MSG is simply the sodium salt of glutamic acid, a naturally occurring amino acid found in foods like tomatoes, cheese, and mushrooms. It enhances the savory, mouth-watering taste known as umami, the so-called “fifth taste” alongside sweet, salty, sour, and bitter.

Glutamate is already present in the human body and plays a critical role in various biological functions, including brain signaling. The idea that adding it to food suddenly makes it toxic is a myth not supported by evidence.

FACT: “MSG is one of the most studied food ingredients and has been declared safe.”

Decades of scientific research have all declared MSG safe for consumption. Studies have shown that when used in moderation, MSG can help reduce overall sodium intake in meals by enhancing flavor without relying on salt alone.

While a small number of people may experience mild, short-lived symptoms like headaches or flushing when consuming very large quantities of MSG on an empty stomach, these effects are rare and not reproducible in controlled studies.

FICTION: “MSG is only used in junk food or cheap Chinese takeout.”

This misconception is rooted in decades-old racial stereotypes that unfairly targeted Chinese-American cuisine. In reality, MSG is widely used in global food manufacturing and fine dining alike. It is an integral part of seasoning blends, broths, sauces, snacks, and even gourmet restaurants that aim to heighten flavor complexity.

Umami, the taste MSG enhances, is celebrated in Japanese cuisine, prized in Italian Parmesan, and harnessed in French stocks. MSG is simply one of the most efficient, consistent ways to deliver that depth of flavor.

FACT: “MSG can improve taste and help manage sodium intake.”

Products like Ajinomoto’s Monosodium Glutamate (MSG) 200g offer home cooks and chefs a reliable, precise way to season food. Unlike table salt, MSG contains only one-third the sodium. In an era where high blood pressure and heart disease are on the rise, using MSG to reduce overall sodium content without compromising flavor is a practical health strategy. 

The negative hype around MSG says more about food myths and cultural bias than it does about science. Far from being a dangerous additive, MSG is a safe, effective, and even health-conscious way to make food more delicious.