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(HealthNewsDigest.com) – We are constantly told to eat less salt because of its high sodium value. Though many studies have shown an association between sodium intake and high blood pressure and heart disease, other studies have shown no relationship. What many people do not realize, is that the salt shaker is not the issue. Most of our sodium (salt) intake actually comes from processed and restaurant food.
Experts recommend that we limit our sodium intake to 2,300 milligrams a day or less. It is estimated that adults in the US consume a little more than 3,500 milligrams of sodium each day.
When you go to the supermarket, the salt shelf is starting to look like other areas of the store, with more and more choices each time you shop. Which is the best salt to buy? How much sodium is in each type of salt?
Table salt is the most commonly eaten salt. It is made up of two minerals, sodium (40%) and chloride (60%). It contains 2,300 milligrams of sodium in one teaspoon. Most table salt is also fortified with iodine, which began in the US in the 1920s to help decrease the occurrence of goiter, a swelling of the thyroid gland. Table salt is commonly used in food processing and in commercial food preparation. Processing table salt strips it of any trace minerals.
Sea salt, considered by some to be healthier than table salt, is a coarser salt. It is less processed than table salt and contains some trace minerals which can give it both color and flavor. Sea salt has 2,324 milligrams of sodium in a teaspoon making it nutritionally equal to the sodium content of table salt.
Kosher salt has a larger crystal than table salt, so less salt fits in a one teaspoon measure. Kosher salt has 1,920 milligrams of sodium in one teaspoon which does save slightly less than 400 milligrams of sodium when compared to table salt. Kosher salt is processed under kosher supervision and is not iodine fortified.
Pink Himalayan salt is a type of rock salt and its crystals are coarser than table salt with 1,700 milligrams in one teaspoon, saving 600 milligrams of sodium per teaspoon. Pink salts contain trace amounts of essential minerals such as iron, zinc and calcium. Some pink salts may also contain trace amount of non-essential minerals such as arsenic and cadmium. The mineral content of pink salts creates their color and taste which is different than table salt. Pink salts are considered gourmet salts and many chefs feel they provide a saltier flavor which means less can be used in recipes.
Monosodium glutamate (MSG) has two-thirds less sodium than table salt, 650 milligrams in one teaspoon. It is combined with glutamate, the most abundant amino acid (protein fragment) in nature and one that provides umami, a savory flavor. Glutamate is naturally found in many foods like tomatoes, mushrooms, aged cheeses, and meats. In addition to having less sodium than table salt, less MSG can be used to flavor food. One-half teaspoon of MSG is adequate to season a pound of meat, 4 to 6 servings of vegetables, casseroles or soups. A chef-inspired tip suggests replacing half of the salt in your salt shaker with MSG, which will reduce the sodium content of the mixture by 40%. Though MSG has been long associated with negative symptoms in some people, these findings have been disputed by research. The International Headache Society removed MSG from its list of causative factors for headaches in January 2018 due to lack of evidence. Some people may be sensitive to MSG, but the sensitivity appears to be in only 1% to 2% of the population.
As with any food we eat – the dose makes the poison. Salt enhances taste and adds to the pleasure of eating. Taste your food before you add extra salt. Using salt in moderation and going easy on overly processed food is probably your best course of action.
© NRH Nutrition Consultants
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.