MSG as a Low-Sodium Salt Alternative
Meta: Discover MSG as a low-sodium salt substitute that also enhances food flavor for a healthier diet without compromising on taste.
The flavor enhancer MSG, or monosodium glutamate, has experienced some controversy in the decades since the late 1960s. Rather than give this flavor-enhancing food additive a pass, we invite you to discover the many benefits, not the least of which is a low-sodium alternative to salt.
Understanding MSG
Glutamates occur naturally in several of the foods you probably eat every day, including meats, milk, corn, and wheat. You probably eat these foods with high levels of glutamic acid on a regular basis, too, if you enjoy soy sauce, Emmental cheese, and mushrooms. Anyone who enjoys cooking, or at least enjoys one of the dozens of cooking shows, knows that glutamates contribute to umami—that deep, savory, full flavor that these and other foods with high levels of glumatic acid.
MSG, however, is not naturally occurring. It’s a food additive, invented in 1908 by a Japanese scientist named Kikunae Ikeda, with the sole job of infusing the depth of flavor that foods with naturally occurring glutamic acid possess. Essentially, he wanted to recreate the deliciousness of his wife’s dashi broth. That’s a pretty sweet story for a salt alternative, particularly one with such a bitter past.
While that bitter past has been debunked, some stigma remains. After a letter published in the New England Journal of Medicine in 1968 and a later study on the effects of MSG on mice in that same publication, the food additive gained a reputation. Consumers were convinced they would experience adverse effects such as nausea, headaches, rapid heart rate, and even cancer or brain damage.
Fast-forward some five decades, and a new picture of MSG emerges. Numerous studies through the years have found that as few as 1% to 2% of the population could experience MSG sensitivity. For everyone else, monosodium glutamate could very well be a low-sodium salt alternative that is a benefit to health rather than a detriment.
Sodium Content Comparison
Both salt and MSG contain sodium, but salt, as you may already have deduced, has more. Because salt and MSG are both also used as flavor enhancers, it’s possible to lower your sodium intake by replacing some of your salt with MSG when cooking.
How much less sodium is in MSG? According to the Nutrients journal, MSG contains 12% sodium, approximately two-thirds less than the sodium found in table salt. That’s 800 mg of sodium per one teaspoon of MSG to salt’s 2,300 mg of sodium per teaspoon. With proper planning, where MSG is substituted for some amount of table salt during food preparation and cooking, a 25-40% reduction in sodium intake is achievable.
Is MSG Okay for a Low-Sodium Diet?
When we consider the latest research and studies, it’s safe to say that MSG could be a valuable option for those seeking a low-sodium diet. In addition to boosting flavor, you can also work to decrease your sodium intake by up to 40%. It’s worth investigating MSG as an option if you’re working to decrease your sodium intake.
Does MSG Count as Sodium Intake?
There may be less sodium in MSG than in table salt, but the sodium is still there. It’s even in the full name: monosodium glutamate. When you’re tracking your sodium intake, be sure to include your MSG use.
Health Benefits of Using MSG
A diet lower in sodium isn’t the only benefit you could gain by introducing MSG into your cooking regime. As previously explored, MSG also adds umami, that deep, full, earthy flavor, to your foods. What this means is that you may also be able to use less fat in your recipes. With lower sodium and fat content, you benefit in two ways.
While some experts argue that better-tasting food might encourage people to eat more—this leading to the weight gain that many detractors of MSG point to—studies published in the American Journal of Clinical Nutrition instead show that MSG could increase satiety. In other words, monosodium glutamate could curb your appetite, particularly with foods high in fat.
Additional benefits become more apparent as we age. Some research shows that MSG added to meals for elderly diners improves palatability, which increases salivary flow for better chewing and swallowing. This combats the malnutrition many elderly people face when their sense of taste and smell and their oral function begins to decline.
Recipes to Incorporate MSG
Monosodium glutamate may be inextricably tied to Asian cuisine in our collective minds. It was, after all, invented by a Japanese man some sixty years before experiencing its first brush with “Chinese Restaurant Syndrome.” When cooking, however, MSG works with nearly any recipe in any cuisine from any culture. Just keep in mind that it may work especially well with other foods that are umami.
If you’d like to try incorporating MSG into your diet, you can find it in nearly any supermarket spice aisle. While some may simply be labeled MSG, others could be identified by the brand Ac’cent. Asian grocery stores most likely carry the brand Ajinomoto. All of these and perhaps others can be found online.
While you may want to buy in bulk as you start your new nutrition journey, consider buying a smaller canister or pouch. If you’re happy with your recipes and health results, go bigger! If you store your MSG in an airtight container away from heat and light, it should last for a year.
A registered dietitian is always available with the Dietitian Group to discuss your nutritional needs. If you think that MSG could be the answer to the lower sodium diet that you need, don’t hesitate to reach out with questions or a consultation. We’d love to help you broaden your food horizons and enjoy some umami with MSG as a part of your daily cooking routine.
