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Salt Substitutes

Rutuja Jathar Feb 6, 2019
Salt is that one indispensable ingredient that can make or mar a savory food item if not present in the right amounts. A high intake of salt and sodium content can be dangerous to one's circulation, blood pressure, and heart health. Here are various salt substitutes.
Salt in an essential dietary mineral, and is mainly composed of sodium chloride (NaCl). It is one of the oldest known food seasonings. Salting is a crucial method for food preservation. It is mainly produced by the evaporation of sea water or from salt mines.
It is used in the manufacture of paper pulp and polyvinyl chloride. Caustic soda and chlorine are two of its major industrial products. Edible salt may be iodized to prevent iodine deficiency, and is sold in the forms such as table salt and sea salt.
Kosher salt, sea salt, iodized salt, rock salt, etc., are some of the common types of salt available. Excessive or insufficient consumption of salt can have various adverse effects on one's health.

Best Remedy

Refraining from the use of salt or slowly cutting down its consumption can be considered the best remedy.
Eating homemade foods like stews and soups, consuming fresh fruits and vegetables, and ordering unsalted foods when in restaurants can help a great deal.

Herbal Alternatives

  • Try onion salt, garlic salt, celery salt, soy sauce, teriyaki sauce, sea salt, kosher salt, lemon pepper, etc., as other options. All these substances are inexpensive, and are available in many grocery stores.
  • You can also prepare a homemade herbal salt by mixing one tablespoon of each of the following substances: cayenne pepper, black pepper, onion and garlic powder, oregano, basil, parsley flakes, thyme, mace, sage, lemon peel, and marjoram.
  • Mix them well and store in an airtight container. Place the container in a dry and dark place.
  • It can stay fresh for about four months from the day of preparation. This herbal salt can be used for various spicy recipes.

Ready-made Replacement

  • Some ready-made substitutes are available in the market which can be used after consultation with a doctor, especially if you are suffering from a kidney disease or a blood pressure problem.
  • Most of these low-sodium salts taste similar to the regular salt, the only difference being that they are made of potassium chloride.
  • Some of these ready-to-use alternatives are: Co-Salt, Nu-Salt, No Salt, Neocurtasal, Adolph's, K-salt, Diamond Crystal Salt Substitute, Alsosalt, etc.

Why the Need for an Alternative?

To reduce the high sodium levels in the body, one needs to look for other options. If you are consuming more than 5.8 grams of salt per day, (which is the tolerable higher limit of salt intake as per the Food and Nutrition Board), then you need a serious reconsideration about shuffling your diet plan by introducing some low salt or no salt recipes into it.
There are a few grave consequences of excessive salt consumption like hypertension, high blood pressure, water retention, salt in urine, heartburn, osteoporosis, cardiac enlargement (left ventricular hypertrophy), edema, kidney failure, ulcers, etc.
It is suggested to consume a substitute only when advised by a health care provider. Also, one needs to understand that it is extremely crucial to meet the daily recommended sodium intake requirement to stay away from sodium deficiency.
This is because, along with managing the sodium levels, one also needs to maintain the iodine levels in the body. Iodine deficiency can result in severe thyroid problems like hyperthyroidism and hypothyroidism.
Disclaimer: This is for informative purposes only and should not be used as a replacement for expert medical advice.