In March of 2023, the World Health Organization (WHO) issued a warning that was both dire and obvious: people all over the world consume far too much salt. On average, individuals consume more than double the recommended amount of salt each day, putting themselves at risk for diseases like heart attack and stroke. The WHO urged governments to intervene in order to save the lives of millions by 2030.
Salt consumption has been a public health concern in the United States for over 50 years. Despite numerous initiatives to combat this issue, little has changed in terms of policy or appetite. The main reason for this is that salt is a major component of processed foods and adds delicious flavor. Convincing Americans to reduce their salt intake would require a compelling alternative that doesn’t sacrifice taste.
While there is no perfect alternative, monosodium glutamate (MSG) could be the next best thing. The FDA recently proposed reducing sodium in certain foods by using salt substitutes, and MSG has shown promise in research. In the West, MSG has long been stigmatized as an unhealthy additive, associated with ailments like headaches and heart palpitations. However, these health concerns have been debunked, and the FDA considers MSG safe for consumption. Despite this, many products proudly advertise being MSG-free. Now, MSG has the potential to become a wholesome and healthy option if given the opportunity to replace salt in some foods.
The concerns surrounding MSG originated in 1968 when a Chinese American physician shared his experience of feeling unwell after eating Chinese food, suggesting that MSG might be the culprit. Subsequent studies seemed to support this claim, turning MSG into a public health villain. However, research has shown no clear evidence linking MSG to serious adverse reactions. While some individuals may be sensitive to MSG and experience symptoms like headaches, it is generally safe for consumption.
When compared to salt, MSG appears to be a better option considering the risks associated with excessive salt consumption. A small amount of MSG can enhance flavors in reduced-salt products without endangering health. MSG contains sodium, satisfying the need for salt to some extent, but weighs only a third of what salt does. The remaining molecular makeup of MSG consists of the amino acid L-glutamate, which provides the savory umami flavor.
MSG is not a direct replacement for salt, but its potential lies in its ability to enhance flavors that already exist in a dish. Unlike salt, which quickly dissipates, MSG lingers on the tongue, producing a lasting savory sensation. It may also amplify the perception of saltiness by increasing salivation, allowing sodium molecules to interact more freely with the taste buds.
Numerous studies have shown promising results regarding the use of MSG as a salt substitute. In one study, substituting MSG for salt in certain foods led to a significant reduction in salt intake. For example, adults who consume cured meats could reduce their intake by 40%, while cheese eaters could cut back by 45%. Incorporating MSG and other umami substances into common condiments and soups could lead to a reduction in salt content by over 30%.
Although these findings should be taken with caution since some studies were funded by Ajinomoto Co. and the International Glutamate Technical Committee, independent research is still needed. However, food companies have a strong incentive to find alternatives to salt, as over 70% of Americans’ salt consumption comes from processed foods. Already, some manufacturers are experimenting with salt substitutes.
Deploying MSG in a widespread sodium-reduction campaign may face challenges. MSG is more expensive than salt, and salt serves purposes beyond flavor, such as preservation and texture regulation. For instance, reducing salt in bread can negatively impact its chewiness and firmness, even if MSG compensates for taste. However, bread is a prime target for further MSG research and could have significant implications for reducing sodium intake.
On an individual level, MSG can be used to consciously reduce salt intake at home. It is already present in many kitchens, naturally occurring in umami-rich ingredients and added to processed foods. Adding MSG to one’s pantry is as easy as finding it online or in stores. For those curious about using MSG, a 50-50 mixture of MSG and table salt can be used as a seasoning. When consuming processed foods, opt for low-sodium versions and gradually add MSG until the flavor is satisfactory.
While more research is necessary, MSG shows promising potential as a salt substitute. By using MSG instead of salt, foods can remain delicious without negatively impacting hypertension. Incorporating MSG into daily life can offer an exciting and healthy way to enjoy meals.
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