Salt is a culinary staple, indispensable in enhancing the flavour of countless dishes across cultures and cuisines. It is a chemical blend of 40 per cent sodium and 60 per cent chloride. While a small amount of sodium is crucial for maintaining the proper balance of fluids in our bodies, many people consume more sodium than necessary.  According to a 2023 survey by the National NCD Monitoring Survey (NNMS) in India, as issued in the journal Scientific Reports, daily salt intake was higher than the WHO recommendation of up to 5 g daily.

 

According to a 2019 report by the Institute for Health Metrics and Evaluation (IHME), an estimated 1.89 million deaths each year are associated with consuming too much sodium, a well-established cause of high blood pressure and increased risk of cardiovascular disease.

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Most Asked Questions on Salt

1. What is the right quantity of everyday salt intake?

The American Heart Association recommends consuming no more than 2,300 milligrams of salt per day. Children should consume less salt than adults, and the recommended daily intake varies based on age. Food labels may list salt as sodium, but they are measured differently. 

 

According to the British Heart Foundation, here are the maximum recommended daily salt and sodium intake for different age groups:

• 1-3 years: Max. 2g salt per day, Max. 0.8g sodium per day
• 4-6 years: Max. 3g salt per day, Max. 1.2g sodium per day
• 7-10 years: Max. 5g salt per day, Max. 2g sodium per day
• 11 and older (including adults): Max. 6g salt per day, Max. 2.5g sodium per day

 

2. How can I cut back on salt without compromising the taste?

As we consume salt regularly, our taste buds become accustomed to a certain level of it in our diets. When drastically reducing salt intake, initially, you might perceive your food as lacking flavour. Nonetheless, taste isn't solely dependent on salt. Fresh and dried herbs, spices, black pepper, chilli, and lemon offer excellent alternatives to enhance flavour. By incorporating these substitutes while decreasing salt consumption, the impact of reduced salt intake on flavour perception can be minimised.

 

3. Are some kinds of salt better than others?

Do not be misled by the notion that speciality salts are healthier options. Whether it's pink, black, rock, crystal, or flakes, they all have similar effects on blood pressure compared to regular table salt. 
According to a survey conducted by American Heart Association, 61 per cent of respondents inaccurately stated that sea salt had a lower sodium content than table salt. The further findings by the American Heart Association confirms that all types of salt have the same amount of sodium by weight. If you are consuming more sea salt because you believe it has less sodium, you might be placing yourself at a higher risk of developing high blood pressure.

 

While less refined salts may contain trace nutrients, the quantities are likely minimal and can be obtained from other food sources in your diet. Instead, focus on moderation and balance in your overall diet, incorporating a variety of foods to ensure adequate nutrient intake without relying solely on speciality salts.

 

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4. What are the health effects associated with diets high in sodium?

According to Harvard School of Public Health, diets high in sodium are linked to various health issues, including hypertension (high blood pressure), which is a major risk factor for heart disease and stroke. Excessive sodium intake can also lead to fluid retention, putting strain on the heart and blood vessels. Additionally, high sodium diets may increase the risk of kidney stones, osteoporosis, stomach cancer, and may exacerbate symptoms of certain autoimmune conditions like multiple sclerosis. 

 

5. Which food contains sodium naturally?

Although certain foods like milk and select vegetables such as celery, beets, and spinach naturally contain sodium, the levels are relatively low. In contrast, the majority of fruits and vegetables contain negligible amounts of sodium, if any. It's worth noting that sodium, whether naturally occurring or added, contributes to overall intake. However, only around 30 per cent of our total sodium intake originates from foods with naturally occurring sodium.

 

Packaged or processed foods commonly contain sodium, ranging from savoury snacks and soups to even sweet treats such as cookies and cakes, along with hassle-free products like oatmeal packets and canned vegetables.

 

6. Which salt has the least amount of sodium?

Among various types of salt, potassium chloride-based salt substitutes often contain less sodium than traditional table salt. These substitutes are typically marketed as low-sodium alternatives and are designed for individuals looking to reduce their sodium intake. However, it's important to consult with a healthcare professional before making significant changes to your salt consumption, especially if you have any underlying health conditions.

 

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7. What’s the difference between the way sea salt and table salt are made?

Sea salt is derived directly from the evaporation of seawater and typically undergoes minimal processing, if any. It may retain a varied colour and trace minerals like magnesium, potassium, calcium, and other nutrients. In contrast, table salt is sourced from salt deposits, then processed to achieve a fine texture for ease of use. This processing removes additional minerals, and anti-clumping agents are often added. Similarly, Himalayan pink salt, harvested from mines in Pakistan, undergoes less processing, featuring larger crystals and containing some trace minerals, akin to sea salt.

 

8. What seasonings contain sodium that we may not realise?

Several seasonings and condiments contain sodium, which may not always be immediately apparent. Soy sauce, teriyaki sauce, Worcestershire sauce, and barbecue sauce are common examples, often used to add flavour to dishes. Additionally, seasoning blends like garlic salt, onion salt, and celery salt contain sodium. Even seemingly innocuous flavourings such as seasoning packets, and salad dressings can contribute significant amounts of sodium to your diet. Therefore, it's essential to check labels and be mindful of sodium content when using these seasonings.

 

9. What is salt insensitivity?

Certain individuals can consume a diet high in sodium without experiencing a significant increase in their blood pressure, as their body doesn't react strongly to dietary sodium. Conversely, others may notice a rapid spike in blood pressure after consuming even small amounts of salty food. The positive aspect for those who are sensitive to salt is that reducing sodium intake can lead to a significant and prompt improvement in blood pressure levels.

 

10. How much sodium is in 1 teaspoon of salt? 

In one teaspoon of regular table salt, there are approximately 2,300 milligrams of sodium. For kosher salt, due to its larger crystal size, the volume of salt in a teaspoon may vary, but it still contains roughly the same amount of sodium as table salt. Diamond crystal salt, known for its flaky texture, also contains about 2,300 milligrams of sodium per teaspoon, although its lighter and fluffier texture may lead to slight differences in measurement compared to table salt. Regardless of the type of salt used, it's essential to be mindful of sodium intake to maintain overall health.

 

11. Can excessive salt intake cause weight gain?

Yes, salt can temporarily cause water retention or bloating in the body. When you consume salt, your body retains more water to maintain a hydration balance. This temporary water retention can lead to a slight increase in body weight, but it's not actual fat gain. This extra weight may show up on the scale, but it's important to understand that it's just water weight and not a permanent change in body composition. 

 

12. What are the symptoms of dehydration related to excessive salt intake?

A: Excessive salt intake can contribute to dehydration by causing the body to retain water. Symptoms of dehydration may include increased thirst, dry mouth, dark-colored urine, infrequent urination, fatigue, dizziness, and confusion. Severe dehydration can lead to more serious complications, such as rapid heartbeat, fainting, and heatstroke.

 

Salt plays a significant role in our diets, but consuming too much can lead to various health issues, including hypertension and dehydration. It's important to be mindful of our salt intake, especially for children who should consume less salt than adults. While there are different types of salt available, they all have a similar effect on blood pressure, so fancy varieties aren't necessarily healthier. However, by reducing salt intake and substituting it with other flavour enhancers like herbs and spices, we can maintain flavour in our meals while promoting better health. It's about finding a balance that works for our taste buds and our well-being. 

 

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