MSG. Just three letters, but for years, they’ve sparked confusion, fear, and debate. You’ve probably seen “MSG” on food packets or heard someone say, “Oh, that’s bad for you.” But how much of that is true?
Let’s break it down.
MSG stands for monosodium glutamate. It’s a compound used to enhance flavour, especially that deep, savoury taste known as umami. You’ll find it in a bunch of processed foods: instant noodles, chips, soups, and sometimes in restaurant meals too. It makes food taste richer and more satisfying, which is why it’s so popular in the food industry.
But here’s where the drama starts.
Back in the 1960s, a letter published in a medical journal linked MSG to symptoms like headaches and fatigue after eating Chinese food. That one letter turned into a media storm, and suddenly MSG was labelled the bad guy. The term “Chinese Restaurant Syndrome” started making the rounds, and MSG became something people were actively avoiding, even though they didn’t really know what it was.
Since then, researchers have taken a much closer look. And here’s the truth: most scientific studies haven’t found strong evidence that MSG is harmful for the average person when consumed in normal amounts. Your body naturally processes MSG in the same way it processes glutamate from foods like tomatoes, cheese, and mushrooms. So when people say MSG is “artificial” or “toxic,” that’s not accurate.
Now, some folks are sensitive to MSG, just like some people are sensitive to dairy or caffeine. They might get mild symptoms after eating a large amount. But for the vast majority of people, MSG doesn’t cause any issues at all.
So, should we all go out and start adding MSG to our food? Not so fast.
While MSG itself may not be the villain it’s made out to be, it’s often found in foods that are heavily processed and not great for your overall health. Think instant noodles, flavoured chips, processed snacks—foods that are usually high in sodium, low in nutrition, and easy to overeat.
That’s the real issue—not the MSG alone, but the types of products it usually comes packaged with.
If you’re eating mostly whole, real foods—fruits, vegetables, home-cooked meals—then a little MSG here and there probably isn’t going to hurt. But if your diet relies heavily on processed, flavour-boosted foods, then it’s worth paying attention, not just to MSG, but to the bigger picture.
So, is MSG good or bad?
It’s not that simple. On its own, MSG isn’t dangerous. But it can be a red flag when it shows up in overly processed foods. Like most things in nutrition, it’s all about context.
The smarter move? Don’t panic when you see “MSG” on a label—but also don’t let it distract you from what else is in the product. Look at the ingredients as a whole. What are you eating?
At the end of the day, MSG is just one piece of the puzzle. The real power lies in being informed, curious, and making choices that work for your body.
