Monosodium glutamate (MSG) continues to be a controversial food additive used around the world. In this Honest Nutrition feature, we explain the benefits and risks of MSG and dispel popular myths.
The sodium salt of glutamate is MSG. Glutamate is an amino acid that is found naturally in many foods and food additives. It is an important building block for protein in the body.
Glutamate was discovered from kombu seaweed in 1908 by Japanese professor of physical chemistry, Prof. Kikunae Ikeda. Later, he took out the amino acid, mixed it with water, and added sodium hydroxide to make MSG.
Bitter glutamate is bitter, but MSG has a special taste that made Ikeda come up with the word umami to describe it. Umami is a combination of the tastes sweet, salty, bitter, and sour.
In nature, MSG can be found in foods like potato, egg yolk, cheese, soy sauce, anchovies, carrots, onions, and cabbage.
It can also be made by fermenting foods that come from animals or plants, like molasses, sugarcane, sugar beets, beans, mushrooms, and seaweed.
MSG is added to foods to make them taste better and adds to their flavor. It can be pure monosodium salt or made from hydrolyzed protein products like vegetable protein.
Asian countries have used and accepted it since it was found, but Western countries didn’t start to be less skeptical of it until the second half of the 20th century.
It is commonly added to restaurant foods to enhance their palatability. Recently, it has been added to processed foods like frozen meals, tuna in a can, dietary supplements, salad dressing, and infant formula.
It is mixed with other things and sold as AuxiGro in agriculture. It is a fertilizer, pesticide, and plant primer that is meant to boost crop yield.
MSG, short for monosodium glutamate, is a controversial flavor enhancer added to many processed foods. It improves taste and makes food more craveable. But does your canned tuna contain MSG? Let’s uncover the truth.
MSG is the sodium salt of glutamic acid, an amino acid found naturally in tomatoes, mushrooms, cheese and seafood. It was first isolated from seaweed in 1908 by a Japanese scientist who discovered it amplifies umami or savory taste.
Soon MSG was commercialized as a flavor enhancer added to chips frozen meals canned soups and more to improve palatability. But not everyone is convinced of its safety.
While the FDA considers MSG “generally recognized as safe” (GRAS), some studies have linked it to minor health issues like headaches flushing sweating and numbness. Animal research hints at other concerns like obesity and neurological effects, but human data is lacking.
So does canned tuna actually contain added MSG? The short answer is – it depends.
Some tuna manufacturers add MSG to enhance flavor. But others like Wild Planet and Safe Catch don’t use MSG or any additives beyond tuna and water or olive oil.
Reading the label is the only way to know if your canned tuna contains MSG. Look for MSG, autolyzed yeast, hydrolyzed proteins or vegetable broth in the ingredients. “No MSG added” means naturally occurring MSG is still present.
While more research on MSG is needed, avoiding additives in tuna seems wise until we know more. But rest assured, not all canned tuna harbors concerning compounds like MSG.
The MSG Controversy: Is It Safe?
MSG improves the umami flavor of food. Umami is considered the fifth basic taste besides sweet, salty, bitter and sour.
Some people have sensitivities to MSG and report symptoms like:
- Headaches
- Flushing
- Sweating
- Numbness
- Nausea
But scientists argue more rigorous evidence is needed to directly link MSG and these effects in humans. Higher quality studies are sparse.
Animal studies hint at other possible issues like [1]:
- Obesity
- Liver damage
- Altered brain cell health
- Impaired memory
But again, human data is lacking to confirm these risks apply to people too. Experts say extremely high doses were used in animal studies far exceeding human intake.
Due to the uncertainty, more consumers want to avoid MSG until we know more. Canned tuna is one product where its use raises particular concern.
Does ALL Canned Tuna Contain MSG?
Here’s the deal – not all canned tuna contains added MSG, but some do.
It varies by brand. For example:
- StarKist chunk light tuna in water lists MSG as an ingredient.
- But Wild Planet and Safe Catch don’t use MSG or any additives beyond tuna and water or olive oil.
Scan the ingredients list to see if MSG is added. Other clues suggesting MSG include:
- Ingredients like “hydrolyzed vegetable protein” or “autolyzed yeast extract”. These often harbor hidden glutamate.
- Labels reading “No MSG added” rather than “No MSG”. This means naturally occurring MSG is still present.
So while not all canned tuna contains added MSG, some sneak it in there. Reading labels is the only way to know for sure.
What Other Additives Are Found in Canned Tuna?
While MSG gets a bad reputation, it’s not the only controversial additive possibly lurking in canned tuna. Here are some others to watch out for:
- Vegetable broth – Often used instead of water to enhance flavor. Can contain MSG.
- Soybean oil – Cheap oil that drives up calories and omega-6s. Possibly inflammatory.
- Salt – Most canned tuna contains extra added salt, spiking sodium intake.
- Preservatives – Like BHA, BHT and EDTA. Used to prolong shelf life.
- Colors & flavors – Examples are “tuna extract” or carbon dioxide. Provide visual appeal.
- Stabilizers – Such as guar gum, locust bean gum. Effects disputed.
Your best bet is to choose canned tuna with only tuna and water or olive oil – no other additives. Brands like Wild Planet offer sustainably caught tuna and sea salt – nothing else.
How Much MSG Is Dangerous?
According to the FDA, MSG is safe at [2]:
- 6-9 grams per day for healthy adults
- Under 3 grams daily for children
But dose toxicity depends on age, sex, sensitivity, and health conditions. Studies show doses above 5 grams MSG without food caused adverse effects in some people. Levels above 3 grams may worsen headaches in sensitive folks.
Experts agree limiting MSG is prudent until more is known. But avoiding all MSG 100% is difficult since glutamate is so widely used.
Tips for Picking Canned Tuna Without MSG
Reading labels carefully helps find canned tuna free of questionable additives like MSG. Here are some tips:
- Choose tuna packed in water instead of broth, which can harbor MSG.
- Select options with short ingredient lists – just tuna and water or olive oil.
- Ensure MSG, autolyzed yeast, hydrolyzed proteins are not listed.
- Opt for labels saying “No MSG added” or “No additives”.
- Pick italian imported canned tuna which is additive-free by law.
- Select skinned and deboned tuna to avoid added broths during processing.
- Choose albacore or skipjack tuna which is lower in mercury than white tuna.
Reputable natural brands include SafeCatch, Wild Planet, Crown Prince and Ortiz.
Healthy Ways to Eat Canned Tuna
To maximize nutrition from your canned tuna, keep these preparation tips in mind:
- Rinse tuna before eating to remove excess sodium, liquids or additives.
- Pair with antioxidant-rich veggies like onions, peppers, celery and spinach to neutralize potential toxins.
- Include nutrient-dense toppings like avocado, beans, nuts and seeds in tuna salads and sandwiches.
- Choose whole grain breads, buns and crackers to balance blood sugar if carbs are included.
- Limit tuna to 2-3 times per week to prevent mercury overexposure.
- Bake, grill or pan sear tuna cakes and patties instead of frying in oil.
The Bottom Line on MSG in Canned Tuna
While not all canned tuna contains MSG, some brands do add it along with other concerning additives. Reading labels and choosing no additive options are the best ways to limit exposure.
Overall, moderation, variety in diet, and proper cooking methods allow you to safely enjoy canned tuna as part of a healthy lifestyle. Emphasizing antioxidant whole foods helps counter any potential risks.
So be a smart shopper and check those tuna can ingredients lists. With a little label reading, you can feel good about incorporating this versatile and nutritious fish into your diet.
:max_bytes(150000):strip_icc()/tuna_annotated1-c1a8a08c5be445ef9329d33e5315f84f.jpg)
Myth: MSG is high in salt, or sodium
It is true that the body needs a small amount of sodium to keep blood pressure and volume steady. However, experts associate excess intake of sodium with high blood pressure and an increased risk of heart disease.
Unlike regular table salt, which is 40% sodium, MSG contains only 12% sodium, which is one-third the amount in table salt. Researchers have also explored MSG as a viable alternative to salt to reduce sodium intake and improve public health through a reduced risk of hypertension.
Myth: Foods that contain MSG also contain gluten
What is gluten? Gluten is a protein found in wheat-based foods that can be bad for people with celiac disease or gluten sensitivity. About 35% of gluten protein is made up of the amino acid glutamine, which is important for immune health and something the body needs more of when it’s sick.
But glutamate, which is the main amino acid in MSG, is mostly found in foods that are high in protein and is a neurotransmitter that keeps gut cells going. It’s used by the body to make other amino acids, and it doesn’t need more of it when it’s sick or stressed.
What is MSG, and is it actually bad for you? – Sarah E. Tracy
FAQ
What canned foods contain MSG?
Does fish have MSG?
Does mayonnaise have MSG in it?
What foods contain high MSG?
Does canned tuna have a lot of mercury?
Some canned tuna, like albacore, contains more mercury,” Bruning says. “Try looking for skipjack or yellowfin, sometimes packaged as ‘light’ tuna, which contain less mercury.” And look for water-packed tuna, versus the oil-packed type. “Be aware of sodium, too,” Bruning adds.
What are the health benefits of eating tuna fish canned in olive oil?
Tuna in oil is a better option, because when the fish is canned with water, if metals are present, they are deposited in it and, during consumption, they come into contact with the organism. On the other hand, the oil option is ideal, as the oil will be discarded and, along with it, the metals will also be.
How do I choose a healthy canned tuna brand?
When shopping for healthy canned tuna brands, there are a few factors to consider: Tuna Species: Choose based on flavor and texture—white albacore for a milder taste, yellowfin or skipjack for a bolder flavor. Oil vs. Water: Decide if you prefer oil-packed for richness or water-packed for a lighter, lower-calorie option.
Does canned tuna have a high nutrient content?
Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label. Canned tuna packed in water may be higher in docosahexaenoic acid (DHA) (4). DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health (5, 6).