MSG has been misunderstood for decades—what does the science actually show?
Good Housekeeping | Originally Published July 12, 2026
By Susan Choung, Stefani Sassos, MS, RDN, NASM-CPT
Excerpts from this article:
“A widely publicized 1960s anecdote helped fuel decades of fear around Chinese food, even though glutamate—the amino acid in MSG—occurs naturally in foods like tomatoes, mushrooms, Parmesan, miso, and soy sauce. As science grapples with questions around the impact of MSG on health—research suggests it’s generally safe for most people in limited amounts—some young chefs, cookbook authors, and bartenders are embracing the ingredient for what it does well: make food and drinks taste better.”
“In scientific terms, monosodium glutamate, or MSG, is the amino acid glutamate along with some sodium. ‘As soon as MSG is added to moist ingredients and dissolves, the glutamate and sodium in MSG separate from each other,’ explains Harold McGee, food science writer and author of On Food and Cooking. In the human body, glutamate functions as an important neurotransmitter in the brain and nervous system.”
“Glutamate delivers umami—the deeply savory fifth taste behind what makes certain foods so mouthwatering and gives dishes depth. It occurs naturally in many foods, including Parmesan, tomatoes, and mushrooms, and it’s added to everything from some flavors of Doritos and instant ramen, to lots of fast-food fried chicken.”
“According to chefs, MSG is a seasoning upgrade, adding depth and balance to food without the need for extra salt.”
“’You can use it in so many dishes that just need that extra bit of oomph,’ says Jocelyn Delk Adams, cookbook author of Everyday Grand. ‘It’s another tool in your cooking toolkit.’”
“Nutritionists say MSG can be a useful tool for enhancing flavor while helping to lower overall sodium intake, especially when used in balanced, minimally processed meals.”
“MSG is now recognized as a flavor enhancer that boosts umami and can help reduce sodium.
Long vilified, MSG is a versatile culinary ingredient and increasingly celebrated for what it does best: making food taste great. It enhances umami and brings depth and balance to food, from soups to broths.”
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