The powerful link between food and mood can eitherhelp or hurt our efforts to live a healthy, anxiety-freelife. Many anxiety sufferers have experienced first-handhow ingredients like caffeine or aspartame (NutraSweet (R)) can trigger or worsen their physical symptoms.
MSG is another ingredient that may trigger symptoms insome people. Most Americans consume MSG daily,due to the fact that it is present in thousands of processedfoods.
What Is MSG?
MSG is shorthand for monosodium glutamate. It is amanufactured flavor enhancer that is commonly added tomany of the foods Americans eat every day, such assoups, processed meats, Asian cuisine, and frozendinners.
Glutamate is found in two forms. “Bound” glutamate islinked to other amino acids, forming a protein molecule. “Free” glutamate is not linked.
MSG is processed, “free” glutamate. MSG is created byseparating, or “freeing” bound glutamate from its links toprotein molecules. This manufactured separation processadds an extra “punch” to the flavor of food.
MSG Sensitivity
When a person has an adverse reaction after recent ingestionof monosodium glutamate (MSG) and/or any other ingredientthat contains processed, free glutamic acid, we call themMSG-sensitive.
Note: The food industry uses the term “MSG” to refer tomonosodium glutamate only. In reality, consumers use theterm “MSG” when referring to any form of processed freeglutamic acid that causes adverse reactions.
Here are a few examples of adverse reactions that havebeen reported after ingesting MSG. Keep in mind thatthese are only a few examples, not a complete listof the adverse reactions that have been reported.
— Anxiety– Depression– Migraine headaches– Skin rash– Mood swings– Nausea– Cramps– Chest tension– Dizziness– Confusion– Heart palpitations or rapid heart rate– Flushing– Burning sensations– Sweating– Numbness– Excessive thirst– Difficulty concentrating– Lethargy or sleepiness– Seizures– Hyperactivity– Swelling– Changes in blood pressure
Do you experience any of these symptoms? If you notice thatsymptoms are triggered or aggravated within an hour or twoafter eating, then you may be MSG-sensitive.
Just as people have different symptoms to neurological drugs,people seem to have different reactions to MSG. Some peopleare affected by MSG and others are not. It’s unclear as to whysome people have adverse reactions and others do not.
MSG Symptom Complex
According to the FDA, two groups of people can experienceshort-term reactions, which are referred to as MSG SymptomComplex, as a result of ingesting MSG.
The first group of people are those that eat large does of MSG(three grams or more), especially on an empty stomach. Thesecond group of people are those with severe or poorlycontrolled asthma who consume MSG.
A few MSG Symptom Complex symptoms include nausea,rapid heartbeat, drowsiness, chest pain, and difficultybreathing.
The FDA states that a typical serving of food containing MSGcontains less than 0.5 grams of MSG. With that said, I knowfrom personal experience and by talking to others with MSGsensitivity, in certain individuals even small amounts ofMSG can trigger or worsen symptoms.
Debate Over the Safety of MSG
In 1959, the Food and Drug Administration (FDA) classifiedMSG as a “generally recognized as safe” food ingredientunder the Federal Food, Drug, and Cosmetic Act. Hundredsof scientific studies confirm the safety of MSG.
However, the use of MSG in food has remained controversial. Several independent reports have questioned studies asseriously flawed for a variety of reasons.
Here are a few of the reasons that bring some researchconfirming the safety of MSG into question:
— Several pivotal MSG investigations used monkeys insteadof mice (mice more closely approximate human reactions);– Placebos used included MSG-related products that couldmake the placebo and non-placebo results indistinguishable;– Studies included a narrow range of symptoms that participantscould select from when describing their reactions;– People with MSG sensitivities were not accepted into studyparticipation.
Despite the FDA approval, many consumers remain skepticalbecause several independent studies have shown adversereactions as a result of ingesting MSG.
Another concern is the fact that FDA approval is based on dataprovided by studies that have been in some way financed bygroups with a vested interest in MSG’s success.
How Is MSG Different from the Glutamic Acid that IsPresent Naturally In our Bodies and Foods?
Glutamic acid, the main component of MSG, is one of the aminoacids that make up proteins. While some proponents of MSG implythat it is naturally occurring glutamic acid, it is not. The MSG thatis found in processed foods is NOT identical to the glutamic acidthat is present in our bodies and foods naturally.
The difference is that the glutamate that occurs naturally in mostfoods, such as meat, vegetables, and milk is “bound” to proteinand peptides. Because it is bound, it is not toxic.
MSG is created by “freeing” the glutamic acid from food, suchas corn and wheat through manufacturing processes. Manufactured”free” glutamic acid is broken down rapidly in the body because itlacks the links to other amino acids. The sudden increase inglutamic acid can cause adverse reactions.
Naturally-occurring free glutamic acid present in some foods,such as tomatoes and mushrooms, has not been shown tocause adverse reactions. Only manufactured free glutamicacid triggers symptoms.
Hidden Sources of MSG
Few people realize how prevalent MSG is. Fewer still realize thatthere are many different names for processed free glutamic acid.MSG is often combined with other substances and renamed, orcreated by the manufacturing process.
These ingredients ALWAYS contain MSG:
- Monosodium glutamate
- Calcium caseinate
- Textured protein
- Monopotassium glutamate
- Glutamate
- Glutamic acid
- Gelatin
- Sodium caseinate
- Yeast nutrient
- Autolyzed yeast
- Hydrolyzed corn gluten
- Hydrolyzed soy protein
- Hydrolyzed wheat protein
- Hydrolyzed protein such as vegetable protein (the word”hydrolyzed” on the label is a good tip-off)
If a product label says it contains some form of “hydrolyzed” protein,it contains MSG.
These ingredients OFTEN contain MSG (or MSG is created duringprocessing):
- Maltodextrin
- Malt extract
- Carrageenan
- Soy protein isolate
- Natural pork flavoring
- Citric acid
- Malt flavoring
- Barley malt
- Soy sauce stock or soy sauce extract
- Soy protein or soy protein concentrate
- Bouillon and broth
- Natural chicken flavoring
- Natural beef flavoring
- Ultra-pasteurized
- Whey protein concentrate
- Pectin
- Protease
- Whey protein
- Whey protein isolate
- Protein fortified
Note: Even if a product label says “MSG free,” it may still containprocessed free glutamic acid concealed under one of its othernames. Read the label to be sure.
During a recent trip to the grocery store I found several itemscontaining MSG, including:
- Potato chips
- Soup
- Broth
- Infant formula
- Packaged stuffing
- Taco seasoning
- Packaged box dinners
- Salad dressing
- Soy sauce
- Frozen dinners
- Shampoo
- Cosmetics
- Canned vegetables
- Processed meats
That’s what I found in only ten minutes!
Just think how manyitems you’ll find on a more thorough check!
My Personal Experience with MSG
I first learned about MSG through my own adverse reactionsseveral years ago when I noticed that my anxiety symptomsseemed to worsen soon after I ate certain types of foods. To test this hypothesis, I kept a food diary for a few monthsand tracked symptoms that occurred within two hours ofeating.
Much to my surprise, I found that MSG was present in most ofthe foods that triggered my symptoms! I also noticed that mybody could handle a small amount of foods containing MSGwithout symptoms, yet if I ate more than a small amount, mybody reached a trigger point and symptoms occurred.
Upon discovering this revelation, I decided to remove thetrigger foods containing MSG and tracked the results. Iquickly noticed a dramatic improvement in how I felt!
What You Can Do
Each person is unique. While many people experience adversereactions after ingesting MSG, you may not. The amount ofMSG you can eat without experiencing symptoms varies withthe individual too.
If you suspect you are sensitive to MSG, keep a food diary fora few weeks. Track the foods you eat, note any symptoms thatoccur within two hours of eating, and whether or not these foodscontain MSG. This process will help you determine if MSG maybe a factor in triggering or aggravating your symptoms.
Try removing foods containing MSG from your diet for a fewweeks and see how you feel. Print out this article and bring itwith you to the grocery store to help you recognize which foodscontain MSG.
I think many of you will find, as I did, that your symptomsimprove after reducing the amount of MSG in your diet.
Keep in mind that removing MSG from your diet is not a quickfix or magic solution to overcoming anxiety. An anxiety disorderis more than just physical symptoms. Anxiety-promoting thoughtpatterns and behaviors also play a key role.
However, you may find that reducing your consumption of MSGreduces or eliminates many physical symptoms. When yoursymptoms are reduced, it becomes easier to focus on changinganxious thought patterns and behaviors — which are key toovercoming an anxiety disorder
