Salt Alternatives

As too much salt is becoming more of a global health problem due to various illnesses salt may cause, salt alternatives or substitutes are commonly being marketed by different food companies worldwide and consumers are using them.

 

Salt alternatives are low sodium alternatives to salt, used by consumers mainly to avoid health problems like heart complications and hypertension. ‘Low sodium’ is a product made with a mixture of sodium and potassium chloride, whereas ‘sodium free’ is mainly potassium chloride.

The main difference between the two is 100% potassium chloride products give you a really bad and bitter feeling in your mouth that is hard to get used to.

Potassium chloride is what is commonly found in salt alternatives and substitutes. Most people’s diet lack potassium in America, so it may be all right to use a potassium based salt substitute for most, as long as these people are not using medications that may increase the potassium levels in blood.

Medical advice is compulsory for diabetic patients , those with heart and kidney problems and those that are on certain medications.

 

As you get a little bitter taste in your mouth afterwards with potassium chloride, it is probably not a good idea not to use in cooking but ok to sprinkle on your cooked meal. L-lysine amino acid is sometimes used to hide the bitter taste in potassium chloride.

Certain products do not include potassium chloride but a healthy mixture of seasonings and herbs to use as a salt replacement in cooking. So you may want to check the ingredients of the product to see if you want to use it.

Diamond Crystal Salt Sense, Also Salt, No Salt, Nu Salt, Mrs. Dash seasoning mix, Morton Lite Salt, Bensonz Gourmet seasoning mix and Penzeys spice blends are some of the best known salt free or low salt brands in the market.

Lemon juice, because of its acid content, is probably the best salt substitute I use, it gives my meals that salt flavor without adding any salt. Lemon with a little bit apple cider vinegar is particularly good in soups.

Hot spices are no different. Acid and heat copy the salt flavor very well and you usually can’t tell if there is salt or not in your food.

Cilantro, ginger, thyme, rosemary, black pepper, paprika, garlic powder, saffron, cumin, sage, basil, lemon juice, lime juice, dill, curry, oregano, nutmeg, chives, onion powder, apple cider vinegar, extra virgin olive oil, seaweed granules, sesame oil, garlic vinegar and more..

All are great salt alternatives alone or in groups with sage having a particularly distinct salt flavor. But do be careful with Asian soy sauce and fish sauce as both contain high amounts of salt. And do not add extra salt if you are cooking with either of these two sauces.

You may want to start reducing salt slowly and gradually and by time you will get used to it and start trying whatever spices, herbs and oils your find at home to enhance the taste, aroma and nutritional value of your meal, before adding salt as you may not need it at all.

 

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