Monosodium glutamate, or MSG, is a flavor enhancer often used in Asian and other commercial foods. Research shows that MSG can cause short- and long-term health problems, such as headaches, fatigue, nausea, ADHD, and even obesity. MSG side effects are not felt by everyone, but some people may be very sensitive to MSG. To avoid MSG, be proactive in restaurants, and learn how to read product labels properly.
Step
Method 1 of 3: Avoiding MSG in Daily Life
Step 1. Avoid products that may contain MSG
Some cosmetics, soaps, shampoos, and hair conditioners may contain MSG if they contain "hydrolysates," "proteins," or "amino acids."
Some types of drugs, vitamins, and dietary supplements contain MSG in their fillers. If you're not sure whether the medications, vitamins, and supplements you're buying contain MSG, talk to your pharmacist
Step 2. Eat natural and fresh foods
Almost all types of preserved foods contain MSG. This means that if you buy packaged foods, you are generally buying foods that contain MSG. Buy fresh vegetables and fruits, and use basic seasonings like salt and pepper.
Use fresh herbs in place of salt with flavorings and seasonings
Step 3. Cook it yourself
All packaged foods, frozen foods, and restaurant meals contain MSG, so you'll need to cook your own to control your food intake.
Buy natural, fresh ingredients instead of canned or preserved foods
Step 4. If you are very sensitive to MSG, avoid common foods that may contain MSG, eg low or fat-free foods, nutrient or vitamin fortified foods, corn starch, modified starches, corn syrup, lipophilic butterfat, dextrose, rice syrup red, rice syrup, powdered milk, or 1-2% milk
Method 2 of 3: Avoiding MSG when Shopping
Step 1. Read the product label
Don't believe the "MSG-free" claims on the packaging. MSG is labeled with various names on the packaging label. Therefore, you should know how companies label MSG. Even though a product does not use MSG, it does not mean that the product is free of MSG. Find the following ingredients on the label:
- Processed free glutamic acid, monosodium glutamate
- Calcium glutamate, monopotassium glutamate, mono-ammonium glutamate, sodium glutamate.
- Glutamic acid
- Sodium caseinate, calcium caseinate
- Yeast extract, yeast autolysate
- Whey protein concentrate
- Textured protein, vegetable protein extract
- Hydrolyzed products, including hydrolyzed or vegetable proteins.
- The US BPPOM requires food manufacturers to display the source of the hydrolyzed protein on the ingredient label. For example, if a product contains unprocessed wheat or tomatoes, the manufacturer may list "wheat" or "tomatoes" on the ingredients list. If you find "tomato protein" or "hydrolyzed wheat protein" in the ingredients of the product you are about to buy, the product contains MSG.
Step 2. Be careful when buying salty snacks because salty snack products, such as chips, crackers, and nuts, usually contain MSG
Snacks like Chiki, Cheetos, and other chips contain MSG
Step 3. Avoid processed meats
Generally, processed meats, including chicken and sausage, contain MSG.
Step 4. Be careful when choosing lettuce seasonings
Ranch dressing and other lettuce seasonings contain MSG. Also, be careful when buying vegetable dips.
Pay attention to the labels for soy sauce, Parmesan cheese, broth, and dipping sauces
Step 5. Be careful when buying broths and soups
Canned soups and broths usually contain MSG. In fact, famous soup manufacturers list the MSG content on their cans.
Method 3 of 3: Avoiding MSG when Eating Out
Step 1. Tell the waiter that you want MSG-free food
Today, many restaurants no longer use MSG in serving, but it never hurts to make sure that your food is MSG-free.
Step 2. Avoid certain foods when eating out
If you want to eat out and avoid MSG, know the types of foods you should avoid. Generally, foods that contain MSG include vegetable broth, bread, sauces, processed soy products, sweeteners, and flavours.
Step 3. Be careful when buying fast food
Most fast food restaurants, such as McDonalds, Burger King, KFC, Pizza Hut, and Chick-fil-A use MSG in their dishes. If you want to know what menus contain MSG, visit the official website of your destination fast food restaurant and pay attention to the ingredients.
Warning
- Vegetables, grains, and fruit may contain MSG because farmers sometimes spray plants with free-processed glutamic acid to increase crop yields. You can't tell if a particular product contains MSG, except by tasting it. Wash fruits and vegetables thoroughly before eating.
- Read baby formula labels carefully. Sometimes, baby formula contains MSG.
