sodium

Smart Salting: Timing, Types, and Tasty Swaps

a variety of different types of saltSalt is the go-to for TV chefs and home cooks to bring out the flavor of food. It is sometimes called the “flavor multiplier.” However, not everyone can consume unlimited sodium (or wants too) and may be looking for ways to decrease salt in cooking.  The American Heart Association recommends that most adults consume no more than 2,300 mg sodium daily.

Not all salts are the same. You may have noticed that some recipes specify kosher salt, and some things may taste extra salty to you. There may be a reason for this. There is a BIG difference between traditional table salt and the two most common kosher salt brands on the American market (Morton and Diamond Crystal. This is NOT an endorsement of either brand.)  From a chemical make-up, all salt is sodium chloride (NaCl). However, because different styles/brands of salt are very different in density and size, you should pay close attention when substituting one for another. You can also follow a simple conversion: 1 part table salt = 1½ parts Morton kosher salt = 2 parts Diamond Crystal kosher salt. Lucky for us, more recipe writers are starting to identify what type of salt was used.

What is the purpose of salt in food? First, it has its own “salty” taste. It affects how we perceive other tastes and smells. Salt is used to add texture/crunch, like sea salt sprinkled on top of a cookie.

How to cook with salt:

  • Seasoning during cooking allows flavors to penetrate and mellow. Finishing salts such as flaky and smoked salts can be added at the end of cooking to give a big impact with less sodium.
  • Swap salt for a more umami flavor (still salty). Try flavoring with soy sauce, miso, Parmesan/aged cheese, tomato paste, anchovies, Worcestershire, nutritional yeast, olives, capers, or mushrooms. This can reduce added salt by up to 22%!
  • Add a pop of acid to “brighten” the dish and reduce the need for salt. Try citrus, vinegars, cultured dairy, fermented vegetables, or even mustard!
  • Cook at home. Most of the sodium in the diet comes from processed/packaged foods. Eat less of this.
  • Our tastes adjust gradually. If you cook with less sodium, you will get used to it.

Salt is more than just a seasoning—used thoughtfully, it accentuates flavor, moderates bitterness, and elevates the overall taste experience. Choosing the right type and adding at the right time can make dishes more satisfying while helping to reduce total sodium intake.

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Healthy Salt Fact or Fiction?

At a recent healthy eating program I had a few questions come up on several wellness topics.” We talked about movement being beneficial, the various types of fat, reducing sugar intake, using different artificial sweeteners, reducing sodium intake by reading labels, and watching for hidden sodium content. Then the question came, “I use sea salt or Himalayan sea salt, is it better for me?” I admitted that I didn’t really know if it was healthier or not. My initial thoughts were sodium is sodium. But I wondered is healthy salt a real thing or is it just a marketing thing? salt shaker with salt

Sodium is essential for good health. It helps control blood pressure, and both nerve and muscle function. Table salt has iodine added to prevent iodine deficiency, while sea salt, including Himalayan salt doesn’t have added iodine. In the United States the vast majority of people get enough iodine from diets that contain dairy, fish and eggs as well as commercially prepared bread products (iodate listed on the food label). So it has limited health benefit.

According to the American Heart Association we need less than 500 mg of per day or about 1/4 of a teaspoon of sodium to function. Dietary guidelines are less than 2300 mg of sodium every day. Too much sodium is more often the issue for the typical American diet. Most Americans consume much more than that. The average is about 3400 mg. per day. Most of that sodium intake is not from the salt shaker, it comes from other sources. Too much salt can contribute to high blood pressure, heart disease, strokes, and heart attacks.

One of the advantages of sea salt, is that it contains about 2 percent of the minerals magnesium, calcium and potassium. It’s more organic, if you will, than processed table salt. Some say that it has a better flavor and It doesn’t contain anticaking agents, which are considered safe to use by the FDA. The main advantage that it “has larger granules” so less is often used.

I think that it is safe to say “Healthy Salt” is more fiction than fact.

References:

American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt 

Writer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.