It is said even cause asthma, headaches and brain damage.
On the other hand, who claim most traditional sources (FDA) that MSG is safe ( 1 ).
This article takes a detailed MSG and its effects on health, examine from both sides of the argument.
What MSG?
MSG MSG is short.
This is a common food additive can be used to improve the taste. It has the E number E621.
MSG glutamate derived from the amino acid or glutamic acid [1] , which is one of the most abundant amino acids in nature.
Glutamate is a non-essential amino acids, which means that the human body is capable. It offers a variety of functions in the human body and is present in almost all foods [2] .
This photo shows the chemical structure of the MSG:
Obviously MSG is a white crystalline powder, such as sodium chloride or sees sugar [4] .
As the name implies, monosodium glutamate (MSG) the product of sodium (Na) and glutamate as sodium salt is known.
Glutamate MSG is produced by fermentation of starch, but there is no chemical difference between glutamate and glutamate MSG in natural foods.
However glutamate in MSG may be easier for the body to access because within large-bound proteins [5] molecules that need to be destroyed.
MSG increased salts or umami [6] taste of food ( 2 ). Umami is the fifth taste senses than humans, salty, sour, bitter and sweet.
It is very popular in Asian cuisine, and is used in all kinds of processed foods in Western countries.
The average daily dose is 0.55 to 0.58 grams in the United States and the United Kingdom, and 1.2 to 1.7 grams in Japan and South Korea ( 3 ).
Below: monosodium glutamate (MSG) is the sodium salt of glutamate, an amino acid in the human body and all types of food products is found. This is a popular food additive because it enhances the flavor of food.
Why do people that it is harmful?
Glutamate acts as a neurotransmitter in the brain.
This is a "Exciter" neurotransmitter, which means that stimulates the nerve cells to transmit the signal.
Some have claimed that the GMS leads to excess glutamate in the brain and over-stimulation of the nerve cells.
For this reason, MSG has to be designated excitotoxin [7] .
In 1969, it was found that the injection of large doses of MSG shown in newborn mice that neurological adverse effects ( 4 ).
This document was MSG fears that raised up to the present day.
In 1996, a book called excitotoxins: the taste that kills [8] was published by neurosurgeon Dr. Russell Blaylock.
In his book, he argued that the nerve cells, including brain, can be destroyed by the stimulatory effect of glutamate MSG.
While it is true that the increased activity of glutamate in the brain can cause damage.
It is also true that high doses of MSG can increase glutamate levels in the blood. In one study, a mega-dose of MSG increased blood levels of 556% ( 5 ).
However, dietary glutamate should have little effect on the human brain, since it is the blood-brain barrier in large quantities (not 6 ).
In general, there seems to be no convincing evidence that MSG acts as excitotoxin when consumed in normal amounts.
Conclusion: Some people have claimed that MSG glutamate can act as an excitotoxin, resulting in the destruction of nerve cells. However, no human studies to support this.
Some people may be more sensitive to MSG
Some people may experience side effects after consuming MSG.
This condition is called Chinese restaurant syndrome [9] or MSG symptom complex.
In one study, people with self-reported sensitivity to MSG consumed 5 grams of MSG, or placebo (an inactive pill).
36.1% reported MSG reactions compared to 24.6% in the placebo group ( 7 ).
Symptoms include headache, muscle stiffness, numbness / tingling, weakness, and flushing.
What this study shows is that MSG sensitivity is an original. The threshold dose that causes the symptoms may be about 3 grams in food ( 1 ).
Note, however, that 3 g is a very large doses, about 6 times the average daily consumption in the United States ( 3 ).
We do not know why that is, but some researchers believe that these high doses of MSG allow traces of glutamate, the blood-brain barrier and interact with neurons, causing inflammation and nerve damage ( 8 ).
MSG has also been alleged that cause asthma attacks in susceptible individuals.
One study found that 13 of 32 people suffered an asthma attack with large doses of MSG ( 9 ).
However, similar studies have found no association between consumption of MSG and asthma ( 10 , 11 , 12 , 13 )
Conclusion: There is evidence that MSG may have undesirable symptoms in some people. The doses used in these studies were much higher than the average daily dose.
MSG enhances the flavor and can affect the total calorie intake
Some foods are more satisfying than others.
Eating foods that are to be met in a reduction in caloric intake [10] , losing weight will help you.
There is some evidence that the addition of MSG to food can have an effect.
To investigate this question, the researchers had people eat soup with MSG taste of a meal, and then measure the amount of calories consumed with meals.
These studies showed that MSG may increase the effect of saturation, to help people less calories at the next meal (eat 14 , 15 ).
It is believed that the umami taste, MSG, provided by helps appetite regulation by stimulating the receptors on the tongue and the wall of the gastrointestinal tract (location 16 ).
This triggers the release of hormones such as cholecystokinin appetite control and GLP-1 ( 17 , 18 ).
However, take these results with a grain of salt, since other studies [11] have shown MSG to increase your calorie intake (not from 19 ).
Conclusion: Several studies have examined the effect of MSG calorie intake. Some studies have shown to increase a decline and others.
MSG will lead to obesity or metabolic disorders?
Under MSG was connected to weight gain from the start.
Indeed, injection of high doses of glutamate in the brain of rats and mice caused obese ( 20 , 21 ).
However, this has little, if any, relevance of the MSG food intake in humans.
That is, there are several observational studies linking consumption of MSG to weight gain and obesity.
In China, an increase in the consumption of MSG to weight gain has repeatedly been linked, the average intake of between 0.33 2.2 grams per day ( 3 , 22 ).
But among Vietnamese adults, an average consumption of 2.2 grams per day is not overweight (associated 23 ).
There was also a study that increased intake of MSG with weight gain [12] and the metabolic syndrome in Thailand, but this study had a number of weaknesses and probably should not be taken too seriously ( 24 , 25 ).
A recent controlled study in humans have shown that MSG increases blood pressure and increased frequency of headache and nausea ( 26 ).
, Posted However, this study unusually high doses.
Conclusion: Some observational studies consumption of MSG linked to weight gain, but the results are weak and irregular. A controlled study found MSG extremely high doses, increase blood pressure.
MSG seems neutral medium
Depending on whom you ask, MSG either 100% safe or dangerous neurotoxin. As is so often the case in the diet, the truth is somewhere between the two extremes.
As evidence, it seems pretty clear that MSG is safe in moderate amounts.
However, megadoses and 6 to 30 times the weight daily intake (consumed in a single dose) can cause damage.
If you feel personally reacts negatively to MSG, then you should avoid. Plain and simple.
But if you tolerate MSG without symptoms, then there seems no reason to avoid it.
That is, the GMS is usually found in processed [13] , low quality food, things you should not eat much anyway.
If you eat one, should be standard real balanced diet based on the food intake of MSG low.
Credentials
- ^ glutamic acid (en.wikipedia.org)
- ^ Food (authoritynutrition.com)
- ^ Photo source. (commons.wikimedia.org)
- ^ sugar (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ umami (en.wikipedia.org)
- ^ excitotoxin (en.wikipedia.org)
- ^ Excitotoxins: The Taste that Kills (www.amazon.com)
- ^ Chinese restaurant syndrome (www.nlm.nih.gov)
- ^ calorie intake (authoritynutrition.com)
- ^ other studies (examine.com)
- ^ weight gain (authoritynutrition.com)
- ^ processing (authoritynutrition.com)
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