5 Natural Salt Replacements to Stock Up On

Salt, or sodium chloride, has many important functions in our food and in our body. But just like anything, too much of a good thing isn't necessarily good for you. In food, salt provides a basis for flavor and enhances flavors in other ingredients. It also acts as a binder and stabilizer as well as a natural preservative— bacteria can't grow in an environment with a high amount of salt. In the human body, salt is a part of the molecular processes that conduct nerve impulses, maintain proper water and mineral balance in the bloodstream, and contract and relax muscles.

While salt is imperative to a functioning body, many Americans consume much more than the daily recommended amounts. The Dietary Guidelines for Americans recommends adults consume less than 2,300 mg of sodium per day. Some populations require less due to certain medical conditions, such as those with heart or kidney disease. Americans consume 3,400 mg per day on average. Diets high in salt can increase the risk of high blood pressure, heart disease, and stroke so it's beneficial to be mindful of your salt intake. Here are some registered dietitian-recommended strategies for reducing your salt intake, including using salt substitutes that don't compromise flavor.

Why Use Salt Substitutes?

Finding ways to decrease your sodium intake through various dietary strategies can help decrease the negative health risks associated with consuming too much salt. According to recent research, individuals with high sodium intake had an increased risk of cardiovascular disease. The risk of disease is increased up to 6% for every 1 gram increase in dietary sodium.

Eating a high-sodium diet may contribute to high blood pressure. Sodium and water work together in the body to maintain fluid balance. However, when too much salt is present, it draws water into the bloodstream and increases the volume of blood. This increases blood pressure and hypertension, or high blood pressure, occurs when the blood pressure remains high over a period of time. Uncontrolled hypertension can contribute to the risk of heart attack, heart failure, stroke, kidney disease, and blindness.

Current evidence recommends that reducing dietary salt intake helps reduce the incidence of heart disease and may delay further decline in kidney function in individuals with chronic kidney disease. It is also beneficial for people to reduce their salt intake as a preventative measure.

According to the Centers for Disease Control and Prevention, about 40% of the sodium consumed is found in packaged and processed foods such as pizza, soups, savory snacks, burgers, and deli meat sandwiches. Many foods consumed may not even taste salty but contain a high sodium content. Some of these foods can add up to a significant amount of salt when eaten multiple times a day even if the individual serving may not be high in sodium. Checking the nutrition label, preparing your own food when you can, and subbing out table salt and certain ingredients for alternatives, can help reduce the overall sodium in your diet.

Salt Substitutes To Try

There are a number of salt substitutes you can try adding to your home cooking that reduce the sodium in your food without compromising nutrition or flavor. In fact, many of these salt substitutes add nutrition through vitamins, minerals, and antioxidants. Experiment with different combinations to find your new favorite flavor, no deprivation necessary.

Herbs and Spices

Herbs and spices add tons of delicious flavor to your cooking without needing to add salt. Herbs like basil, oregano, and thyme, and spices like garlic powder, cumin, and turmeric add earthy, bright, and lemony flavor profiles to any dish. Unlike salt which adds one flavor, herbs and spices help to keep meals interesting and provide variety without a ton of effort. Using a range of herbs and spices provides different nutrition to your food as well.

• Basil is a popular herb found in Mediterranean, Italian, and Thai cuisines. This leafy herb adds a sweet, licorice, and sometimes lemony flavor to salads, pasta, pizza, and curries. Research shows that basil contains compounds that are anti-inflammatory and help to reduce oxidative stress in the body.
• Oregano is also common in Mediterranean cuisine and adds an earthy, minty flavor to chicken, fish, or vegetable dishes. Oregano oil has been used traditionally for medicinal purposes as well.
• Similar to oregano, thyme is another Mediterranean herb with an earthy, minty, and woodsy aroma and flavor. It is particularly rich in vitamin A and vitamin C, important antioxidants for protection against free radicals.

You can easily incorporate these herbs and spices into simple recipes you cook at home. Use dried or fresh herbs on chicken and fish dishes, sprinkle garlic powder on roasted asparagus, and turmeric on roasted cauliflower.

Low-Sodium Soy Sauce and Tamari

Soy sauce provides saltiness and umami to a wide variety of foods and cuisines, including marinades for meats, gravies, savory pasta dishes, and dipping sauces. The downside of using soy sauce is that the sodium can add up quickly. To get the same flavor, give low-sodium soy sauce and tamari, a gluten-free version, a try. These alternatives pack the same umami punch while cutting the sodium by 50%.

Nutritional Yeast

Nutritional yeast is an inactivated form of the same type of yeast you would use to make bread. Its shakeable yellow flakes give food a savory, umami flavor. Also sometimes described as cheesy tasting, nutritional yeast is popular in vegan cooking to mimic cheese sauces, such as those used in mac and cheese or alfredo sauce. It also offers various nutritional benefits, including protein, vitamins, minerals, and antioxidants, making it a great low-salt alternative while adding flavor to food.

Two teaspoons of nutritional yeast offer 3 grams of high-quality plant protein. It is also a rich source of B vitamins, including vitamin B12. Consuming adequate vitamin B12 is one of the biggest nutritional concerns when following a vegan diet, so nutritional yeast is an excellent, low-sodium method for ensuring a source of B12.

Sprinkle nutritional yeast on popcorn or pasta. Mix it into sauces for a cheesy flavor and incorporate it into soups, stews, and chilis for a savory, umami flavor.

Citrus and Vinegar

Harnessing the bright and tangy flavors of citrus fruits and vinegar is an excellent strategy for a healthier flavor option. A squeeze of fresh juice from lemons, limes, or oranges or a grate of their zest can take simple dishes to the next level of flavor complexity without having to add salt. Acidic ingredients help to balance meals that have a fatty component, such as meat dishes, soups, stir-fries, and curries.

Vinegar is another product to keep stocked in your pantry. Whether it's balsamic, red wine, or apple cider, vinegar is an easy substitute for citrus juice and it is used to bright flavors without using salt. Add vinegar to brighten up a salad dressing, marinate chicken, or drizzle over vegetables.

Homemade Salt Substitutes

Now that you are familiar with different flavors, spices, and herbs to use as salt replacements, get creative and make your own. Combine spices and herbs together to make a dry rub for chicken, fish, or meat. A mix of garlic powder, cayenne pepper for some spice, parsley, and thyme is a good place to start. Experiment with different marinades for vegetables and proteins that include citrus fruits and zest, low-sodium soy sauce, and varieties of vinegar. Mix up a spice blend with your nutritional yeast — add garlic powder, onion, powder, and dried parsley to switch up the flavors.

Salt has many important functions in the human body and is an essential nutrient to overall health. There are negative effects of too much salt consumption, especially for individuals with certain health conditions. There are many ways to add flavor to food without compromising health. Adding a variety of spices, herbs, citrus, vinegar, and nutritional yeast keeps your dishes interesting with different flavors. You can even try making homemade salt substitutes by experimenting with different combinations. For further advice and guidance on your individual nutrition needs, consult a healthcare provider, such as a registered dietitian.