MSG myths, debunked

Plus, how to use it in your cooking.

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Today's Ingredients Our taste buds recognize five basic flavors: salty, sweet, sour, bitter, and savory. The latter, often called "umami" or "the fifth taste," has a history separate from the rest. A Japanese chemist identified it a mere 117 years ago, and it took decades longer for the West to acknowledge it as a basic taste. You can get the umami taste from eating meat and fish, and you can also add it to food in the form of monosodium glutamate, aka MSG. Today, Kirsten Seele, a Wellos Coach and registered dietitian at Healthline, is here to give us a refresher on MSG and how to use it in your cooking.   • Food to live well: 5 diabetes-friendly lunch recipes to try   • News to know: 8 common myths about weight loss drugs debunked   • Exercises to try: A beginner's guide to weight training Eat up, Ginger Wojcik Newsletter Editor, Healthline   Written by Ginger Wojcik July 25, 2024 • 3.5 min read Powered by   Let's Ask the Dietitian Q: What exactly is MSG and how should I use it? A: MSG is a food additive derived from an amino acid called L-glutamic acid, which naturally occurs in many foods. MSG is made by fermenting carbohydrate substances like sugar cane, sugar beet, beans, mushrooms, and seaweed. While MSG originated in Japan and first became popular across Asia, nowadays it's used in foods across the world. In fact, people have been using MSG to flavor foods for over 100 years! Due to its meaty, savory flavor, MSG is a common flavor enhancer. It's often used to jazz up restaurant food and packaged goods, but you can also buy MSG and use it in your own cooking. Swapping salt for MSG, which is rich in flavor, can be a clever way to lower your overall sodium intake. In fact, table salt is around 40% sodium, while MSG is only around 12%. You may have heard that MSG is habit-forming and that it can cause headaches and other symptoms. However, current research has debunked many of these claims. MSG is now considered a generally recognized as safe substance. The European Food Safety Authority has a set acceptable daily intake for MSG of 13.6 milligrams per pound of body weight. That means a person who weighs 150 pounds should consume no more than 2.04 grams of MSG a day. Most people consume less than 1 gram per day. We do know that a small population of people get an adverse reaction to MSG or products that contain it, which is why added MSG must be listed on the ingredient panel. You can add MSG to pretty much any savory dish to give it that umami flavor boost. Interested in using MSG in your cooking? These recipes can get you started.   Written by Kirsten Seele Wellos Coach and Registered Dietitian Wellos optimizes your nutrition and lifestyle by helping you make changes that are easy to manage. Every member is different, and Wellos provides tools and tracking built around the outcomes you want to achieve. Wellos is a sister brand of Healthline. 💛 JOIN WELLOS 💛     Based on your interests Can People with Diabetes Eat Millet, and Are There Benefits? READ ON     Kitchen Kit Oh snap!       Chef's Path 32-Piece Food Storage Set Is there anything more gratifying than having the exact-size food container you need when you're putting away leftovers? Ah, the little things! Well, if you're in the market for high quality food storage containers in a variety of sizes, consider this 32-piece set from Chef's Path. It comes with 16 containers and 16 lids that snap shut with four separate hinges, creating an airtight seal to keep your food fresh for days. SHOP NOW Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health.       the takeout What we're digesting 🚭 Almost half of cancer deaths may be due to factors in your control. Here are six lifestyle changes to aim for. 💩 How to make yourself poop. Check out these constipation relief tips that really work. 🧑‍🤝‍🧑 12 ways to expand your social life after 50. Did you know socializing can reduce your risk of several health issues? 🕶️ 9 ways to reduce dark circles under your eyes. Depending on the cause, it may not be possible. But you can give these methods a shot. Thanks for reading, everyone! On Sunday, Kenny will be back to tell you about his culinary "hobby" and to share another delicious recipe from our vault. See you then! Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by umami.

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