SALT – Myths and Facts ?
The most important ingredient in almost all recipes is Salt. Its absence or its excess, both can ruin the recipe, and it is very important for our health also…In this article, we will answer the queries about salt, will clear the myths about salt.
MYTH: Iodized salt should be replaced by himalayan salt.
FACT: Always use iodized salt.
Himalayan salt and iodized sea salt have approximate similar amount of sodium. But himalayan salt is not iodized. So Always opt for iodized salt.
MYTH: Patients with hypertension should use Low sodium salt.
FACT: Always consult a qualified dietician for accurate advise on the usage of low sodium salt in hypertension.
Low sodium salts has higher pottasium content. So it is not recommended in kidney and heart disorder. So, hypertensive patients with kidney and heart disorders should avoid Low sodium salts.
MYTH: People with normal blood pressure need not restrict salt.
FACT: All people, even with normal blood pressure should restrict salt.
Because recommended salt restriction significantly reduces the chances of rise in BP with age, also giving other health benefits. WHO recommendation of salt intake for adults is less than 5 gms of salt or levelled 1 tsp per day. Reality is very different. Average salt consumption in Indian population is 11 gms per day which is almost double of what is recommended.
MYTH: Patients with Hypertension can enjoy sweet bakery products.
FACT: Sweet bakery products are restricted in hypertension.
Because sweet products also contain salt, baking powder and baking soda contributing to total sodium.
MYTH: It is very difficult to reduce salt from the diet as flavor is drastically reduced.
FACT: It is very easy to reduce salt from the diet without compromising flavor.
Don’t add salt in dough, rice, salads, fruits etc. Avoid ketchups, sauces, dips and replace them with chutneys (home made), hung curd etc. Say no to pickles and papads. Reduce the size of spoon used for salt. Invent recipes in which less salt is used. Use more spices and herbs to add flavors like mint, garlic, chillies, cumin, kokum, tamarind, vinegar, lime, basil, black pepper, fennel, ginger etc. Have less processed foods. Always read nutritional labels before buying. Go for low sodium alternatives. Check serving size, amount per serving, total number of servings, total calories, total sodium content.
MYTH: Salt should be totally eliminated from the diet.
FACT: Recommended amount of salt is very necessary for good health.
Right amount of salt is needed for fluid-electrolyte balance, nervous system and muscle functioning.
Hope all the confusion is clear regarding the type of salt, amount of salt, how to reduce salt in diet. For more information, contact:
Neena’s Diet Clinic
Course in Low FODMAP Diet for IBS from Monash University, Australia
Life member of IDA« GOLDEN RULES FOR MAINTAINING GOOD HEALTH | ALL ABOUT MANGOES »