If you’re concerned about your sodium intake but don’t want to give up delicious, flavorful meals, you’re not alone. Salt is a key ingredient for adding and enhancing flavor in the dishes we love. Reducing salt unfortunately often leads to bland food. Luckily, there’s a simple solution: umami.
What is Umami?
Umami flavor is also known as savory flavor. It is one of the five basic flavors humans experience. It is often described as a meaty taste that lends richness and depth to food.
We sense umami flavor when glutamate, an amino acid found naturally in many foods like tomatoes, Parmesan cheese, and mushrooms comes in contact with our taste buds.
Is MSG also Umami?
Monosodium glutamate, commonly known as MSG, is a seasoning that imparts umami flavor. MSG is the sodium salt of glutamic acid, or in other words, glutamate.
It has been available as a standalone seasoning for over a century, and has been used in prepackaged foods for about the last 75 years.
Why Is Reducing Sodium Important?
Salt is a common and important ingredient in cooking, but excessive sodium intake has been linked to some health issues like high blood pressure. For individuals who want to limit their sodium intake, finding ways to reduce salt without losing flavor is crucial. This is where MSG can be useful.
Can Umami Take the Place of Salt?
Research has consistently shown that MSG can reduce sodium levels in food without sacrificing taste. Not only that, but studies have shown that consumers like the low-sodium-umami-rich versions of products just as much if not more.
Salt versus MSG
While MSG contains sodium, it has significantly less sodium than table salt—about two-thirds less, to be exact. So, replacing some sodium with MSG will lower the overall sodium content of the food.
Read about the studies that demonstrate how MSG can be used to maintain flavor while cutting back on sodium.
How to Use Umami to Take the Place of Salt at Home
It is easy to incorporate MSG into your cooking to help you reduce sodium intake. Here are a few tips:
- Start with Small Amounts. When seasoning a pound of meat or a dish that serves four to six people, use about half a teaspoon of MSG. You can also begin by substituting MSG for one-third of the salt you would normally use, then adjust the seasonings based on your taste preferences.
- Don’t Eliminate Salt Completely. For the best flavor results, it’s recommended not to completely eliminate salt when using MSG as a substitute. Instead, use MSG in conjunction with a reduced amount of salt to achieve the desired taste.
- Don’t Overdo It. Overusing MSG may result in an undesirable taste.
- Experiment and Adjust. MSG will work best with salty and sour tastes. As you become more comfortable using MSG, feel free to experiment with the amounts to find what works best for you and your family.
The Bottom Line
MSG offers a practical and effective way to reduce sodium in food without compromising on flavor. With significantly less sodium than table salt, MSG enhances the umami taste of dishes and makes the reduction in sodium imperceivable.
And be sure to check out this two-minute video featuring Chef Aaron Andrews: “Cooking with MSG: Great Taste with Less Salt”.
