MSG safe for most

By Lisa Ryckman, Rocky Mountain News (Contact)

Originally published 06:00 p.m., May 19, 2008
Updated 06:03 p.m., May 19, 2008

Should I worry about MSG (monosodium glutamate) in foods? Is it safe?

For most people and in reasonable amounts, research seems to say, it's OK. MSG is an amino acid used as a flavor enhancer in all kinds of foods, and it's gotten a bad rap over the years because of reports linking it to nerve damage in mice and adverse reactions in some people.

In 2007, a group of European researchers reviewed MSG studies and concluded that the substance is safe, according to an article in the European Journal of Clinical Nutrition.

A 1995 report from the Federation of American Societies for Experimental Biology identified two groups of people who might be MSG-sensitive: those who develop symptoms after consuming large quantities of the substance and severe asthmatics.

Symptoms include headache, nausea, weakness and burning sensation in the back of the neck and the forearms. Some people complain of wheezing, changes in heart rate and difficult breathing. The Center for Science in the Public Interest says it's still unclear just how much MSG it takes to trigger a reaction in those who are particularly sensitive.

The U.S. Food and Drug Administration says there's no evidence that dietary MSG or glutamate contributes to Alzheimer's disease or other neurological diseases, causes brain lesions or damages nerve cells in humans.

Glutamate also occurs naturally in foods such as tomatoes, mushrooms, meat and Parmesan cheese, as well as hydrolyzed proteins, which are sometimes used in food in a manner similar to MSG.

Ryckmanl@RockyMountainNews.com

Here's a recipe from Steven Pratt's SuperFoods HealthStyle that uses a unique ingredient called ponzu, which is available at many markets and online grocers.

Poached Salmon Poke

Serves 6

1 lemongrass stalk, optional

2 medium bay leaves

5 green tea bags

2 pounds wild salmon

1 tablespoon minced fresh ginger

1 garlic clove, minced

2/3 cups scallions

1 1/2 cups quartered cherry tomatoes

1/4 cup ponzu

1 tablespoon extra-virgin olive oil

2 tablespoons minced cilantro, optional

Black pepper, to taste

Garnish

1/4 cup macadamia nuts, ground and toasted

1 medium mango

1 medium lime wedge

Lettuce

* In a wide, covered pot, bring 2 quarts water to a boil with the lemongrass and bay leaves.

* Reduce to a simmer and add the tea bags.

* When the broth turns green, add the salmon and cover.

* Leave the heat on for 2 minutes, then turn off the heat and allow the salmon to poach for 5 to 7 minutes.

* Remove the salmon, place on a platter and chill (don't worry if it breaks up a bit).

* Combine the remaining ingredients (except the ingredients for the garnish) and chill. Break the chilled salmon into large chunks Gently toss with the sauce.

* For garnish, toast the nuts in a 300-degree oven 10 to 15 minutes.

* Peel and slice the mango and squeeze lime onto it.

* Serve the salmon on a bed of lettuce with mango on the side and top with the nuts.

* Note: If you can't find ponzu, use a mixture of 2 tablespoons low-sodium soy sauce, 2 tablespoons water and 1 tablespoon orange juice instead.

Nutritional information per serving: 328 cal., 16 g fat (3 g sat.), 68 mg chol., 12 g carb., 35 g pro., 0 fiber, 285 mg sodium

• May 20, 2008

  12:33 a.m.

  Suggest removal

  cogramma writes:

  How do you spell B=A=L=O=N=E=Y?? MSG is NOT safe, it is legal poison. It triggers migraines, causes sudden crampy emptying of the bowels, and does NOTHING to the food to which it is added. It inflames the taste buds, which is why it is called a 'flavor enhancer'. So, what does it do elsewhere in the body???

• May 20, 2008

  9:47 a.m.

  Suggest removal

  AuroraDog writes:

  If I have MSG it is like having 10-cups of coffee. I must take care when eating out or at a friends house. I only developed a reaction to it after I turned 50.