How to replace salt in food: top 10 options

Salt is not the best product for the body, but without taste, food can become bland. In this article, we will talk about how you can change salt in your diet, the benefits of colored salt to the body, and whether giving it up helps you lose weight.

What is salt

Salt is a mixture of sodium and chlorine, which is both necessary and harmful to humans. As Paracelsus said: “Everything is poison, everything is medicine; both are determined by dosage. The spice promotes cell growth and regeneration, salivation, aids in the digestion and absorption of proteins and carbohydrates, and also regulates blood pressure. If you refuse to consume salt at all, it is fraught with cell death and disease.

daily norm

The Ministry of Health recommends not consuming more than 5 grams of salt a day. You need to take into account not only the spice consumed to season the dish, but also the amount given with the food. Excessive salt consumption can cause hypertension and stroke. Everyone woke up at least once in their life and did not understand why they were so swollen, and it’s all about salt, which, when consumed in excess, retains fluid in the body, leading to swelling and high blood pressure. and renal dysfunction.

Alternatives to replacing salt in your diet

Now let’s move on to how to replace salt in food.

curry powder

Turmeric, coriander, cumin, red pepper and fenugreek make the yellow curry powder. An excellent salt substitute that usually contains no salt.

Cinnamon

We agree that spice is not obvious for ordinary dishes, but dishes made with it turn out to be very spicy and tasty, besides, cinnamon is healthier than salt and can lower blood sugar levels.

sun dried tomatoes

Sun-dried tomatoes can be used as a seasoning for various dishes. Not only will it save you from the harm of salt in food, it will also fill your body with beneficial nutrients, including fiber and vitamin C. The important thing is to choose unsalted tomatoes.

Lemon juice

Lemon juice is a universal seasoning suitable for almost any dish. It is also very useful in lowering blood pressure.

Oregano

Thyme can be used as a stand-alone spice or in combination with other spices. The spice also contains various antioxidants and anti-inflammatory compounds.

Garlic

This salt substitute is very similar to thyme in its properties and may even be tastier and more suitable than salt for some dishes.

Vinegar

Vinegar can be completely different: apple, balsamic, white wine and red. They can replace salt in salads, soups, pasta and much more.

Black pepper

Black pepper and salt are often added to dishes, although the latter can be completely replaced by the former. You should also be careful about peppers because excessive consumption can lead to health problems.

Red pepper

Not everyone is a fan of paprika, but it’s quite capable of replacing salt. More often, dried red pepper is added to meat and vegetables.

Ginger

Ginger improves body tone and immunity, and when added to food instead of salt, it gives dishes an unusual and tangy taste.

Is colored salt healthy?

In stores you can often see salt of different colors, but few people know its advantages, disadvantages and differences from ordinary salt. Many manufacturers claim that colored salt is harmless and has medicinal properties.

For example, pink Himalayan salt mined in Pakistan contains less sodium chloride, is better absorbed and does not cause fluid retention. It also contains more iodine and less sodium. By the way, Indian salt Kala Namak, which is red-brown in color, contains more than 90 beneficial elements and is considered medicine in India.

There is also Thursday salt, which is prepared in Russia once a year on the eve of Easter. It was calcined in the oven, sifted and used in cooking. It is not as salty as regular salt and contains minerals.

Does giving up salt help with weight loss?

The first results with a salt-free diet are impressive because all excess fluid is removed from the body, but fats do not disappear anywhere. Therefore, when losing weight, you need to limit the salt in your food and not make the situation worse by completely abandoning spices, as this can lead to serious health problems. Plus, the combination of salt avoidance and intense training can make things worse.