Updating MSGdish readers on recent media attention to topics that we savor… MSG, Glutamate, Umami, and related food trends.
Savory Foods Can Promote Healthy Eating Behaviors
Author: Beth Israel Deaconess Medical Center
Researchers have found that consuming a broth rich in umami — or savory taste — can cause subtle changes in the brain that promote healthy eating behaviors and food choices, especially in women at risk of obesity.
“Previous experimental studies have shown that intake of a broth or soup supplemented with monosodium glutamate (MSG), a sodium salt of glutamate, prior to a meal can decrease appetite and food intake, especially in women with a propensity to overeat and gain weight. In a study published March 30 in Neuropsychopharmacology, researchers evaluated changes in the brains of healthy young women after they consumed chicken broth with or without MSG added.
“Previous research in humans studied the effects of umami broths on appetite, which is typically assessed with subjective measures. Here, we extended these findings replicating the beneficial effects of umami on healthy eating in women at higher risk of obesity, and we used new laboratory measures that are sensitive and objective,” said senior author Miguel Alonso-Alonso, MD, PhD, an Assistant Professor at the Center for the Study of Nutrition Medicine.
“The results may open new ways to facilitate healthy eating and reduce food intake in the general population. Many cultures around the world advocate drinking a broth before a meal. Our study suggests the possibility that people at high risk of obesity could benefit from an umami-rich broth before a meal to facilitate healthy eating and healthy food choice,” said Alonso-Alonso. “However, here we only evaluated immediate effects and in a laboratory context. Future research should address whether these observed changes can accumulate and affect food intake over time and/or whether they can be leveraged to help people lose weight more successfully.”
Patients Often Mistake Migraine ‘Triggers’
Author: Liz Highleyman
Tracking app data show little association for chocolate, nitrates, MSG
Chocolate and other foods commonly thought to trigger migraine were found to have little relationship to headache onset when patients kept systematic track.
According to MedPage Today, “A wide range of factors are thought to trigger migraine headache. Some, such as stress, lack of sleep, and hormonal fluctuations, are supported by considerable evidence. Others, such as specific food items, are more anecdotal and research has yielded mixed results. Digital tools that make it easier for patients to record their experience can help shed light on suspected associations.”
“We know that migraine and its triggers differ for every person,” said American Headache Society scientific program committee chair Peter Goadsby, MD, PhD, of King’s College London. “These data will hopefully help healthcare providers when evaluating the lifestyle and experiential factors of an individual patient’s life.”
In the study 385 individuals (52.6%) suspected MSG as a triggering factor, while 347 (47.4%) did not. Among the 227 people with analyzable data, MSG was found to be associated with increased risk for seven people (3.1%), decreased risk for two people (0.9%), and no association for 218 people (96.0%).
“Contrary to the widespread expectations of our study subjects, the data reveals that foods containing chocolate, MSG, and nitrates are rarely associated with migraine attacks and surprisingly, for a minority of individuals, they may be associated with a lower risk of attack,” N1-Headache founder and CEO Alec Mian, PhD, said.
No More Freaking Out About MSG
Author: Yvette d'Entremont (aka "SciBabe")
Thanks to the internet, we have the ability to both debunk old wives’ tales and make up new ones. But no matter how many efforts are made by science writers, there is always someone who says MSG gives them headaches. Or it gives them intestinal problems. Or the MSG ate their homework. (It’s worth noting that some people may have sensitivity to MSG when ingesting it in large amounts, but the chances of something like this happening is so small that MSG sensitivity isn’t widespread)…
“We now know that the data says, over and over again, that MSG is safe (and the FDA categorizes it as “generally safe to eat”). A meta analysis published in the Journal of the American Academy of Nurse Practitioners in 2006 showed that there had been no consistent ability to show any causal relationship between MSG and “Chinese Restaurant Syndrome.” In 2000, researchers set out to analyze the responses to MSG in people who had reported symptoms from ingesting it, and found that they could not reproduce these effects. Finally, a 2016 review concluded that a causal relationship between MSG and CRS has not been proven.
“According to the FDA, some people may experience mild symptoms when they eat three or more grams of MSG on an empty stomach. Keep in mind, though, that a typical serving of food has less than 0.5 g of MSG, so consuming three grams without food is unlikely, which is why this doesn’t give a lot of useful information about the actual safety of ingesting MSG. (Hey, if you ate three grams of salt on an empty stomach, that could give you some symptoms, too.) And if you’re worried about MSG versus the glutamate naturally occurring in foods, you probably don’t have to be. The FDA’s website says that the “glutamate in MSG is chemically indistinguishable from glutamate present in food proteins. Our bodies ultimately metabolize both sources of glutamate in the same way. An average adult consumes approximately 13 grams of glutamate each day from the protein in food, while intake of added MSG is estimated at around 0.55 grams per day.”
An MSG Convert Visits the Home of Umami
Author: Helen Rosner
A few years ago, this affinity for MSG might have made me seem edgy or cool. Monosodium glutamate has been widespread in the American food supply since at least the nineteen-twenties, imported from China and Japan by major food-production companies like Heinz and Campbell’s, according to research done by Catherine Piccoli, a curator at New York’s Museum of Food and Drink. But a 1968 letter published in The New England Journal of Medicine raised the spectre of “Chinese Restaurant Syndrome,” an illness allegedly brought on by the consumption of MSG, which was commonly used in American Chinese restaurants. Ever since, the chemical compound has been vilified—despite dozens of rigorous studies concluding that the ingredient is innocuous and the “syndrome” nonexistent. Certain scientists and culinarians have long agitated for MSG’s rehabilitation. In a 1999 essay for Vogue titled “Why Doesn’t Everyone in China Have a Headache?,” the legendary food writer Jeffrey Steingarten gleefully ripped to shreds the standard litany of complaints and protests. But only in the past decade has MSG’s reputation truly turned a corner. The Times, Epicurious, and Bon Appétit have risen to its defense. The near-infallible food-science writer Harold McGee has regularly championed its use.
“Monosodium glutamate is a compound molecule: in it, glutamate, the amino acid responsible for the mysterious deepening of flavor, is stabilized by sodium, becoming something flaky and sprinkleable, like a fine, pearlescent salt. Glutamate is produced naturally by the human body, and it is an essential building block of protein found in muscle tissue, the brain, and other organs. (It is present in remarkable quantities in human breast milk, though it hardly appears at all in milk from cows.) Glutamate also occurs naturally in all the foods that we associate with umami: aged hard cheeses, tomatoes, mushrooms, dried and fermented fish and fish sauces, and savory condiments like Marmite and Worcestershire sauce. Like any mindful cook, I keep a wedge of two-year-aged parmesan in my cheese drawer and a tube of tomato paste curled up in the corner of the butter shelf, knowing that pasta will always taste better under a glutamate-rich snowfall of parmesan, and that a squiggle of tomato paste can deepen any sauce or stew. But, sometimes, you don’t want a dish to be cheesy or tomatoey; sometimes you just want something to taste like itself, only transcendently better. For that, nothing but pure MSG will do. It is to savory flavor what refined sugar is to sweet.”
photo credit: By 武蔵清亮 [CC BY-SA 4.0 (https://creativecommons.org/licenses/by-sa/4.0)], from Wikimedia Commons
Why some Americans avoid MSG, even though its ‘health effects’ have been debunked
Author: Caitlin Dewey
On April 4, 1968, a biomedical researcher wrote a letter that would forever change how America eats. In it, Robert Ho Man Kwok described a strange illness he contracted at Chinese restaurants — specifically those that cooked with the flavoring MSG.
“MSG was popular in the United States at the time. But when Kwok’s letter hit the New England Journal of Medicine, the ingredient’s fortunes reversed: Consumers spurned it. Food-makers axed it. Scientists threw themselves into critical MSG research.
“When it comes to MSG, there’s a great deal of evidence that consumer fears have been misplaced.
“A chemical variant of glutamate — a substance that occurs naturally in high-umami foods, such as Parmesan cheese, walnuts, soy sauce and tomatoes — monosodium glutamate has been widely eaten since the early 20th century, when a Japanese scientist first distilled it from seaweed.
“Numerous high-quality studies of MSG have failed to demonstrate significant symptoms, even in people who claim to suffer from MSG reactions. In the 1990s, the FDA commissioned an independent review that found MSG only caused adverse effects in a small minority of “sensitive individuals” who ate large amounts on an empty stomach.
“Instead, historians and researchers have blamed the initial symptoms that Kwok and others attributed to MSG on a variety of other sources: excess sodium or alcohol consumed with restaurant meals, a version of the placebo effect, growing skepticism of corporations, and deep-seated, anti-Asian prejudice.
“People tend to disbelieve scientific assertions when they contradict their personal experience, Meyer [Megan Meyer, director of science communications at the International Food Information Council] said. In other words, if you believe MSG has made you ill in the past, you are unlikely to believe research that shows it didn’t.
“Sometimes it’s easier to put a ‘free from X’ label on something than to actually educate consumers about it,” said Lisa Watson, the spokeswoman for the Glutamate Association, an MSG trade group. “Personally I wish food companies would take the longer view.”