5 Things You Need to Know About MSG-Free Diet !
What is MSG?
Monosodium glutamate is more commonly known as
MSG. It is free glutamic acid, or free glutamate, that occurs in food as
a result of processing when proteins break down. Traditionally, it is
associated with Asian cuisine, like Chinese food, but is actually a very
common food additive in a range of foods, including most processed
foods, marketed as a flavor enhancer. It is purposefully produced by
fermentation of starch, sugar beets, sugar cane and molasses, but,
again, naturally occurs in many processed foods.
Benefits of an MSG-free diet
Converting to an MSG-free diet may have many
benefits. MSG can result in side effects from mild headaches and
indigestion to chronic migraines, depression, obesity and possibly even
seizures by over stimulating brain neurons. By eliminating sources of
MSG from your diet, what you may give up in taste you make up for in
physical and mental health improvements.
Common Sources of MSG
Eliminating MSG from your diet may seem like a
simple enough task, right? First, try to avoid eating out, as many
restaurant foods (not just Chinese) have hidden sources of MSG. Second,
start bringing your glasses to the grocery store and start checking
ingredients labels. Ingredients that always indicate the presence of MSG
include monosodium glutamate, monopotassium glutamate, yeast extract,
hydrolyzed protein, hydrolyzed corn gluten, glutamic acid, calcium
caseinate, sodium caseinate, yeast food, yeast nutrient, gelatin,
textured protein, autolyzed yeast and natrium glutamate. If you still
aren't sure, a good rule of thumb is to avoid convenience or processed
foods.
Hidden Sources of MSG
Eliminating MSG from your diet may not be so
simple, though. There are many "hidden" sources of MSG that make it
difficult to maintain a truly MSG-free diet. Citric acid, for example,
is often a source of free glutamic acid (MSG) due to the way it is
processed. A quick look at supermarket labels reveals frequent use of
citric acid, even though the same labels may not explicitly include
monosodium glutamate. Labels such as "All Natural,""Organic" and even
"No Added MSG" may also be misleading, as MSG is technically a naturally
occurring amino acid, and, therefore, may still be found in such
products. Foods and ingredients that often (but not always) indicate the
presence of MSG include generic "seasoning" and "flavors" labels (even
"natural flavors"); bouillon, broth and stock, whey proteins; soy
products (soy sauce, soy protein, soy lecithin), malt, pectin, anything
with "enzyme modified" or "enzyme added" and milk solids. Finally, food
may have been sprayed with products containing MSG, so be sure to
thoroughly wash your produce.
Beyond the Diet
So you have been avoiding restaurants and
processed foods and have been selecting and preparing your fresh foods
carefully, but you are still experiencing side effects similar to MSG.
You may need to look for other sources of MSG and evaluate daily habits
that potentially aggravate the effects of MSG. An MSG-free diet may need
to expand beyond food and beverages. MSG may even be found in shampoos,
conditioners, soaps and cosmetics, thereby absorbed through your skin.
Look for the words "hydrolyzed,""amino acids" and "protein." Also, your
tolerance for MSG may be lowered by intense exercise or consumption of
alcohol before, during or after MSG consumption.
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