Introduction: How to Avoid MSG
This instructable is for those who know they are affected by MSG, health concious folks, and the curious who have stumbled upon this instructable.
I just want to note a few things before I delve into the meat of the matter. Firstly gluatamic acid = glutamate. Secondly glutamic acid is a non-essential amino acid, which means the body doesn't need to ingest any glutamate. Thirdly, it functions as a neurotransmitter in the brain and you don't want any excess of it in your body. Lastly the type of glutamate that primarily affects people is free glutamate, which just means it's not bonded to anything. MSG manufacturers make free glutamate and bind it to salt, thus creating MonoSodium Glutamate. When we ingest MSG the salt binding the glutamate breaks off creating sodium and free glutamate. Without going into detail this free glutamate wreaks havoc, especially in the brain. Now when glutamate is bound to other proteins it is safer for consumption, because being bound to other proteins slows the processing of glutamate.
Step 1: The Many Names of MSG
These are special case so I decided to put them first. They're special because they have the ability to enhance the effects of MSG. Whenever you see ingredients such as these it indicates the presence of MSG.
Disodium 5’-guanylate (E 627)
Disodium 5’-inosinate (E 631)
Disodium 5'-ribonucleotides (E 635)
Familiarize yourself with the names of MSG, because there are many. Keep in mind that most of these ingredients will always have MSG.
Glutamate
Glutamic Acid
Textured protein
Monosodium glutamate
Hydrolyzed vegetable protein (HVP)
Hydrolyzed protein (any protein that is hydrolyzed)
Monopotassium glutamate
Glutamic acid
Yeast extract
Calcium caseinate
Yeast food
Sodium caseinate
Autolyzed yeast
Gelatin
Yeast nutrient
Malt extract
Flavors(s) & Flavoring(s)
Malt flavoring
Natural flavor(s) & flavoring(s)
Barley malt
Natural pork flavoring
Bouillon
Natural beef/chicken flavoring
Stock/Broth
Seasonings
Carrageenan
Soy sauce/soy sauce extract
Whey protein/Soy protein
Whey protein isolate/Soy protein isolate
Whey protein concentrate/Soy protein concentrat
Anything Protein fortified
Anything Enzyme modified
Protease enzymes, Protease, Fungal protease,
Enzymes
Accent
Ajinomoto
Hydrolyzed milk protein
Autolyzed Yeast
Kombu extract
Bouillon
Barley Malt
Natural seasonings
Textured Protein
Gourmet powder
Seasonings
Sodium caseinate
Flavorings
Spices
Malt extract
Hydrolyzed oat flour
Malt flavoring
Hydrolyzed plant protein
Zest
Step 2: Always Check Labels
Always check labels when you shop at the grocery stores and if you haven't already memorized every possible form of MSG then I suggest bringing a table or list for shopping trips.
Step 3: Semantics Is the Food Industry's Favorite Game
Also be observant when picking out food, if you see certain words on a package such as: “Natural”, “Organic” “No added MSG”, “No MSG” they may still have MSG. Know this, the food industry likes playing with semantics. That just means that you as the consumer have to know exactly what the label means. If you think “Natural” means it's good, then you have just made an invited inference as to the quality of the product, thus losing the battle. Never assume that a product has No MSG if a product says “No MSG” because that is what the food industry wants you to do. The food industry will use hot words like “Natural”, which means it's made from something that is or was alive or something that came out of an organism. It's a hot word you should give the cold shoulder to. “No added MSG” or “No MSG”simply means that a manufacturer did not add pure MSG. MSG has to be labeled Monosodium Glutamate on the package if it is 99%-100% pure . Anything lower than 99% purity can (and probably will) be renamed something else.
Note: if a package says “No added MSG” or “No MSG” you can be almost certain that it contains another form of MSG
Step 4: Think About Which Foods Have MSG
To save time think about what foods are more likely to contain MSG. If you think a food supposed to taste savory or you know it does then it probably has MSG.
Here's a list of foods that typically have MSG in them:
Taco seasoning
chili powders
soups and dry soup mixes
Chips: Doritos, Cheetos, Funions, …
Frozen Dinners
Microwaveable meals
Quick Prep meals
Ranch or sourcream and onion flavored items
Sausages and other cured meats
American Cheese and Cheese Sauces
Salad Dressing
Broths
Bullion cubes
Dips and sauces
Baby Formula (Yeah, it's there too, but it's not pure MSG )
Crackers (Especially those with cheese or garlic flavor)
Sweets (though not as often as above items)
protein powders
Energy Bars
Vegan items
Note: Frozen dairy treats do not have to list MSG if it is in the form of casein
Step 5: Other Sources of Glutamic Acid
Bread:
Gluten, which allows bread to expand, be elastic,etc, can contain around 40% free glutamic acid
Milk:
Casein which composes around 70% of the proteins in milk has around 20% free glutamic acid
Soybeans are naturally high in glutamic acid so go easy on the soybeans and soy products in general
Step 6: Stop Eating Out at Fastfood Restaurants
If You're really serious about avoiding this stuff you'll do it, but if you have family members that don't agree and/or support you, find a restaurant with the most innocuous food.
Be wary of diners as well, they might use MSG directly or indirectly.
Step 7: Cooking Your Own Food
If you don't want to become an obsessive label reader like yours truly then you have to cook your own food from scratch. MSG is the most ubiquitous food additive in our foods. It can be added to just about anything, so don't expect it to disappear soon. Preparing all of your food is not impossible, but it is a pain in the ass. To anyone reading I thank you and wish you good luck in your presumed quest for better health.
if you care to delve deeper into why MSG is a concern I suggest reading these titles:
Excitotoxins: The Taste That Kills by Dr Russel Blaylock
In Bad Taste: The MSG Symptom Complex by George R. Schwartz M.D.