Alternatives to Table Salt.
Salt (sodium) is something that our bodies need in moderation and makes our food more flavourable, and we often overuse it without much thinking.
There are certain foods that we love because they are so salty. Imagine eating French fries or potato chips that were salt-free? Boring!
Sodium is essential for good health and using it in moderation is the goal. Its needed for nerve and muscle function, and too much sodium in your diet can increase your blood pressure and contribute to heart disease or stroke.
Decrease the amount of table salt that you use and make smarter choices. Regular table salt is heavily processed and is stripped of beneficial minerals such as calcium, potassium, magnesium, zinc, and iron. It also often contains additives and hidden sugars.
Most table salt is iodized, and this was started in the 1920s to deal with iodine-poor diets that were causing goiters. You don't need to add iodized table salt to your diet if you ensure that you eat real, whole food that includes dried sea vegetables like kelp and nori, fish, fruits that are high in iodine-strawberries, prunes and cranberries, vegetables such as green beans, corn and potatoes with skins.
"Salt, or sodium, as we all know, has been linked to hypertension, the precursor of death due to heart disease and stroke, but only in a subset of people who are genetically salt-sensitive. Sodium is important for overall health, but our sodium levels need to be in proportion to our levels of other important minerals — mainly potassium. When the ratio of sodium to potassium in our bodies is high (more sodium than potassium), high blood pressure follows. So, we need optimal amounts of both to stay healthy. The best source of potassium is whole, unprocessed, plant-based foods like cooked spinach, broccoli, squash, avocados, papayas, and bananas." Dr. Mark Hyman.
It’s a problem if you use excessive salt while cooking at home. However, the major culprit that causes too much sodium in your diet is processed food like frozen pizzas, burgers, canned soups and sauces, and processed junk food that are all loaded with sodium.
Add flavour to your food using herbs and spices.
Learn about and experiment with herbs and spices, and you will likely use less salt. Turmeric and ginger are anti-inflammatory, and oregano is antibacterial and antifungal. Many have phytonutrients, which help our bodies naturally detoxify from everyday toxins. Cook with garlic, onions and add lemon or lime juice for added flavour.
How much salt should you have per day?
There is conflicting information regarding this. The WHO suggests consuming 2,000 mg (2 grams) of sodium per day, and the American Heart Association advises a much lower intake of 1,500 mg (1.5 grams) per day. Read labels and if you aren’t sure about your consumption speak to your family physician, naturopath or nutritionist.
Alternatives to Table Salt (buy organic when you can)
Kosher Salt is flakier and coarser-grained than regular table salt. Its large grains can be sprinkled onto many items before cooking. It dissolves quickly. Best to buy certified kosher.
Sea Salt is harvested from evaporated seawater and is usually unrefined and coarser than table salt. If organic, it will contain many minerals, zinc, potassium, and iron, which give sea salt a more complex flavour profile.
Himalayan Pink Salt is the purest form of salt in the world and is harvested by hand from Khewra Salt Mine in the Himalayan Mountains of Pakistan. Its colour ranges from off-white to deep pink. Rich in minerals - it contains the 84 natural minerals and elements found in the human body. Himalayan salt is used in spa treatments and in the kitchen.
Celtic Sea Salt-also known as sel gris (French for "grey salt") is harvested from the bottom of tidal ponds off the coast of France. The salt crystals are raked out after sinking; this, plus the mineral-rich seawater it's extracted from, gives Celtic salt its moist, chunky grains, grey hue, and briny taste.
Fleur De Sel -literally "flower of salt," fluer de sel is a sea salt hand-harvested from tidal pools off Brittany, France. Paper-thin salt crystals are delicately drawn from the water's surface, much like cream is taken from milk. This can only be done on sunny, dry days with a slight breeze and only with traditional wooden rakes.
Kala Namak ("black salt" in Nepalese) is Himalayan salt packed in a jar with charcoal, herbs, seeds, and bark, then fired in a furnace for 24 hours before it's cooled, stored, and aged. This process gives kala namak its reddish-black colour, pungent, salty taste, and eggs' faint, sulfurous aroma. It's often used in vegan and vegetarian dishes to give egg-free dishes the taste of egg.
Flake Salt is harvested from saltwater through evaporation, boiling, or other means, is thin and irregularly shaped with a bright, salty taste.
Try these healthier options, but ensure to use them in moderation as you can ingest too much sodium from these alternatives.
I do not own table salt and have a collection of sea salts, Celtic salt, Himalayan salt, and Maldon salt flakes. I skip salt while cooking and will only add a small amount after the dish has been prepared.
I always start my day (even before I have coffee) with a large glass of water and add a sprinkle of one of my healthy salts and a squirt of lemon.
Use alternative salts. Reduce intake of sodium, refined sugars and carbohydrates and focus on eating a diet that is rich in plants with some healthy fats and proteins.
Be well.
Anita
Resources
2. Salts
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