What to Eat to Avoid MSG

MSG is a time bomb in the diabetic diet. Known under a plethora of label names, including monosodium glutamate, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extract, protein isolate, “spices,” and “natural flavorings” adds a meaty, savory taste to all kinds of foods. MSG is so tasty that there are even some foods that nearly 100% MSG, such as bouillon cubes.

Why are MSG health concerns a big issue for diabetics?

As first reported in the British Journal of Nutrition in March 2009, eating a first course of any food made with MSG, whether low-calorie, high-calorie, or in between, stimulates the appetite for other foods.

On average eating any kind of food made with MSG at the beginning of the meal stimulates consumption of an additional 150 to 250 calories later. If you eat a lot of canned soup, for instance, you probably eat so many additional calories that you could lose a pound a week just by giving up MSG.

So what to eat to avoid MSG?

Avoid mixes, and make simple foods from scratch. It’s particularly important to avoid dried soup mixes. You can get all the flavor of MSG with none of the MSG health concerns simply by taking an MSG-free stock and boiling it down to half its volume. Then add chopped vegetables and cubed meats, and there you have an MSG-free soup.

It’s also a good idea to make your own dips. They’re cheaper, fresher, and healthier. And before you dunk any food in a low-calorie sauce, whether it’s ketchup or soy sauce or something more exotic, take a quick look at the label. If the sauce is made with MSG, consider a problem-free alternative like chopped herbs or Mrs. Dash.

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Feb 03rd by admin

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