Salt is essentially sodium and chloride. While sodium is an essential element, it should be taken in limited amount. Some foods naturally contain sodium, though most of the sodium in the diet comes from salt.
“Salt contains 39% sodium. Excess sodium consumption is linked to hypertension, which in turn is associated with cardiovascular diseases. Excess salt can also lead to fluid retention or edema in the body. A higher incidence of gastric cancer is observed in populations consuming excess salt. Hence, limited consumption of salt is advised,” Dr. Jamuna Prakash, Food Consultant, and Former Professor, Department of Food Science and Nutrition, University of Mysore told Financial Express.com.
What is the average consumption of salt in India?
A typical Indian diet, on an average, comprises 10-12g of sodium per day. Globally average salt consumption varies from 5-14 g, with China having the highest consumption rates.
“Western and European countries consume moderate levels of salt intake at 7-8 g per day, while African countries have a low intake level at 5-6 g per day. According to World Health Organization, an adult should limit salt intake to 5-6 g per day. It is important to note that Indians consume almost double the desirable intake,” Dr. Prakash revealed.
How can we reduce the intake of sodium from our diets?
A deliberate, conscious attempt is needed to reduce the salt content in diet. Dr. Prakash maintains that salt is an acquired taste, and we get habituated to a certain level of salt in foods.
“A reduction in salt, however, may affect the palatability of the meal. In this regard, using alternatives such as herbs, spices and seasonings such as MSG can be used to improve the palatability and sensory perception of dishes with reduced salt,” Dr. Prakash said.
What is MSG and how does it affect our body?
MSG is the sodium salt of glutamic acid, which is an amino acid. Amino acids are building blocks of proteins which are essential for many physiological functions. Glutamate, the main component of MSG, is inherently present in the foods we eat every day including cheese, meat, tomatoes and mushrooms.
“All our bodily tissues are made up of proteins. Most dietary glutamate is rapidly metabolized and used as an energy source by the cells that line the wall of the intestine. Whether eating a tomato containing naturally occurring glutamate or foods with added MSG, our bodies process the glutamate in the same exact way. The glutamate in MSG is chemically indistinguishable from glutamate that is inherently present in food,” she said.
Is the belief that MSG is bad for health true?
This is not true as MSG is a natural, plant-derived compound which can be metabolized as any other natural substance, Dr. Prakash revealed. “The use of MSG has not shown any kind of adverse effect on the body. Extensive scientific research has consistently demonstrated the safety of MSG, with numerous public health agencies and organizations worldwide establishing its safety for consumption. These include the Joint Expert Committee on Food Additives (JECFA) of the United Nations Food and Agriculture Organization (FAO) and the World Health Organization (WHO), the European Commission’s Scientific Committee for Food (SCF), the Federation of American Societies for Experimental Biology (FASEB), and Food Standards Australia and New Zealand,” she said.
Further, even in India, as per the regulations, MSG is a permitted food additive and allowed under GMP – Good Manufacturing Practices.
Can MSG replace salt?
MSG is a seasoning that has a slight savoury taste and elicits an umami flavour. It does not have any flavour of its own but enhances the natural flavour of any food to which it is added.
“Since salt reduction can affect the taste quality adversely, MSG can be used to improve the taste of salt reduced dish. While MSG cannot replace salt, given the fact that the latter is an indispensable additive that brings out the essence of aromatic compounds, playing a significant role in food acceptability, we can substitute part of salt with MSG in a dish to reduce sodium levels by up to 40% – all while maintaining the dish’s deliciousness,” she told Financial Express.com.
What are the benefits and side effects of MSG?
Since MSG is a source of glutamate, or glutamic acid, it functions as an amino acid. It is a source of energy for the GI tract functions, helps to build immune function, and regulates the body building function.
MSG is known to produce a feeling of satiety, thus regulating food intake. “There are no side effects of using MSG as it is a natural compound which is prepared by a process of microbial fermentation, similar to the process of making yogurt. In fact, the use of MSG has been shown to improve the food intake in hospitalized patients and elderly, thus improving their nutrition,” she informed.
How can MSG help in reducing salt intake?
MSG contains only 12 percent sodium in comparison to table salt, which has 39 percent sodium. “Salt can be replaced partially with MSG, thereby reducing the sodium content of a dish. In addition, it should be noted that MSG, unlike salt, is used in minute quantities to have an effective taste response. In other words, a small amount of MSG can be added to improve the taste of dish. Many studies have shown that MSG can be used to achieve 25-40 percent reduction in salt,” she said.
Generally, processed foods have a high sodium content. High salt content improves the taste profile of products, specially salted snacks, hence manufacturers use a high level of salt. Commercial pickles and papads contain excessive amounts of salt.
“Further, all baked products use leavening agents which also contain sodium. Hence, processed foods are a significant source of sodium in Indian diet. In this regard, we realise that concrete steps are needed to reduce our sodium intake considering the ever-rising incidence of hypertension in Indian adults,” she added.