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They have several health benefits but can also cause digestive problems. Phenylalanine is an amino acid that your body uses to make important molecules.
This article reviews phenylalanine benefits, side effects, and sources. Health Conditions Discover Plan Connect. It is claimed to cause asthma, headaches and even brain damage. This article examines MSG and its health effects, exploring both sides of the argument. Share on Pinterest. What Is MSG? Some People May Be Sensitive.
Impact on Flavor and Calorie Intake. Impact on Obesity and Metabolic Disorders. The Bottom Line. Read this next. Medically reviewed by Natalie Butler, R. Top 10 Healthy Cuisines from Around the World. It is the glutamate part of MSG that can produce symptoms such as:. These symptoms of MSG sensitivity are generally temporary and can appear about 20 minutes after eating MSG and last for about two hours.
If you suffer from this sensitivity, it is best to avoid MSG and glutamate. Note: Do not automatically assume that you have a sensitivity to MSG if you experience any of these symptoms. Check with your doctor to make sure that you do not have another condition or allergy that might be causing these symptoms. There is not enough research to prove whether MSG triggers migraine headaches. If you find that you tend to get a migraine after eating MSG, the best advice is to avoid eating MSG-containing foods.
For more information on dietary triggers of migraines and headaches read our article. If the MSG is part of a spice or other ingredient used in the food, it must still be declared on the list of ingredients.
Note that there are no labelling requirements for naturally-occurring glutamates. A dietitian can help teach you the skills to read and understand food labels. However, MSG is most commonly known as a popular food additive that has an extra savory, umami flavor. It is produced by fermenting starch, sugar beets, sugar cane, or molasses. Some of the products that may contain MSG as an additive include :.
In , a physician sent a letter to the New England Journal of Medicine. In it, he described symptoms like nausea and chest pressure that he claimed came from the Chinese food he ate. He believed MSG was to blame. This single incident — along with a subsequent MSG study on mice that found brain damage after administering extremely high doses that were non-reflective of human intake — led to the popular idea that ingesting MSG would result in adverse health effects.
Due to the original letter, this became known as "Chinese Restaurant Syndrome. While there have been some studies that hint at possible negative effects, such as obesity or nerve damage, worries about MSG are misplaced. The majority of studies have found that man-made MSG is metabolized identically to its naturally occurring counterpart and poses no health risk. Lee conducts research on flavor and taste, including a more recent focus on MSG as a salt substitute.
With one third the amount of sodium as table salt, she says MSG can reduce sodium content in snack food. Most people consume twice as much salt as they should, and lowering this salt intake can reduce high blood pressure and accompanying risks, such as stroke or heart disease. However, just like any food, a small percentage of people may have a short-term negative reaction to MSG. Though it's important to note that MSG could be mixed with other additives or processed ingredients, Zeratsky says, so it may not always be what's causing the issue.
For those who may be sensitive to MSG, symptoms are short-term and often mild.
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