Does MSG Make You Fat? The Link Between MSG and Weight Gain

Does MSG Make You Fat? Several studies over the years have shown a link between the flavor enhancer monosodium glutamate (MSG) and weight gain. Though while a connection has been made, I wouldn’t say MSG consumption should be the main focus if you’re having trouble losing weight.

MSG: An Excitotoxin

Monosodium glutamate is a food additive used in many foods to enhance taste, but this additive is also toxic. MSG is known as an excitotoxin – which ‘excites’ the cells of the body into overproducing a particular chemical, thus burning them out prematurely.

The flavor enhancer is thrown in everything from Ramen noodles to potato chips, all to “enhance” the flavors in these quasi-foods. But while MSG is said to improve taste, it has other unwanted effects.

Many people know that MSG can sometimes be blamed for headaches and possibly even ADHD, but the idea of MSG causing fat to accumulate has gone unrecognized.

How is MSG Making You Fat?

From animal research to studies in humans, scientists have consistently demonstrated that there is a link between the consumption of MSG and obesity – and for different reasons.

One 2011 study revealed that individuals with higher consumption of MSG are more prone to being overweight or obese, and this correlation persisted even when the overall calorie intake was considered.

In the study involving over 10,000 Chinese adults tracked for approximately 5.5 years, researchers assessed MSG intake meticulously through direct measurement and self-reported estimates. Findings indicated that those with the highest MSG consumption (around 5 grams daily) had a 30% higher risk of becoming overweight compared to those who consumed the least.

Some suggest that MSG may enhance the flavor of food, leading to increased consumption, while others propose that it might disrupt the body’s natural appetite regulation mechanisms.

The potential link between MSG, leptin (a hormone regulating hunger and metabolism), and weight gain was explored, with findings suggesting that high MSG intake could lead to leptin resistance, impairing the body’s ability to manage energy from food effectively.

However, the increased leptin levels could merely reflect higher body mass rather than a direct effect of MSG. Also, significant weight gain was only observed in those with the highest levels of MSG consumption who also had higher salt intake, potentially contributing to weight gain through water retention.

Led by Ka He, a nutrition specialist from the University of North Carolina at Chapel Hill, the research highlights that while the weight gain risk from MSG is relatively small, its widespread consumption could have significant public health implications.

A prior 2008 study concluded with:

“This research provides human data that MSG intake may be associated with increased risk of overweight independent of physical activity and total energy intake.”

Ka He, M.D., assistant professor of nutrition and epidemiology at the UNC School of Public Health, said:

“Animal studies have indicated for years that MSG might be associated with weight gain. Ours is the first study to show a link between MSG use and weight in humans.”

Other Concerns Involving MSG

Although the connection between MSG and fat/weight gain might be concerning, there are other health-related issues that could be affecting you even more.

In fact, MSG has been found to directly damage not only your neurological tissue, but also lead to endocrine disruption throughout your body associated with metabolic syndrome.

The reason for this lies within the relationship between MSG and the cells in your body. Being an excitotoxin, MSG “excites” your cells to the point of death or damage, potentially leading to varying degrees of brain damage.

MSG Symptom Complex – a set of symptoms associated with eating food with the additive monosodium glutamate – can involve symptoms such as:

• Numbness
• Burning sensation
• Tingling
• Facial pressure or tightness
• Chest pain or difficulty breathing
• Headache
• Nausea
• Rapid heartbeat
• Drowsiness
• Weakness

What to Do

Since producers aren’t always transparent with MSG’s inclusion in food products (shocker, I know), it may be tricky to reduce MSG consumption.

MSG can go by these and many other synonymous names, including:

• Hydrolyzed protein (broken down into amino acid components – one of which is glutamic acid, another name for MSG)
• Autolyzed yeast (breaks down into individual amino acids – including glutamic acid)
• Monosodium salt
• Calcium caseinate
• Monohydrate
• Monosodium glutamate
• Monosodium glutamate monohydrate
• Monosodium L-glutamate monohydrate
• MSG monohydrate
• Sodium glutamate monohydrate
• UNII-W81N5U6R6U
• L-Glutamic acid
• Monosodium salt

My personal recommendation is to simply choose more whole foods and foods with minimal ingredients. Unless you are MSG-sensitive, I don’t believe the stress that comes with endlessly reading food labels is worth it.

At the end of the day, eat more whole foods, less processed foods, and brands you trust that limit the use of questionable ingredients.

Additional Sources:

Image: Flikr | Creator: Jason Burrows