MSG: what is it anyway?

MSG (monosodium glutamate) is the sodium salt of glutamate, an amino acid found naturally in tomatoes, parmesan, mushrooms and broth. Glutamate gives those foods their savory "umami" flavor, and your body handles it the same way whether it comes from a tomato or a shaker.

The FDA considers MSG generally safe. Some people report headaches or flushing after large amounts, but controlled studies haven't consistently confirmed this, and researchers still debate it. If you notice a pattern, trust your experience and limit it.

A few practical notes:

• MSG has about a third of the sodium of table salt
• Most of it shows up in fast food, chips, instant noodles and seasoning packets
• Cooking at home with whole foods naturally reduces it

Try this: get umami the whole-food way by adding mushrooms or a parmesan rind to soup.