I love blog requests, this came from a client last week:
I’d like to know what you think about salt. My husband says I shouldn’t put it in anything, even when the recipe calls for it. I know that my body reacts negatively to it and that it is better to avoid it (and given the paucity of salt we eat, things, especially fast food, tend to taste overly salty). But soy sauce on sushi, salt on edamame, and even on some scrambled eggs, tastes good. What do you think? Is a sprinkle a good thing or a bad thing?
I’d like to know what you think about salt. My husband says I shouldn’t put it in anything, even when the recipe calls for it. I know that my body reacts negatively to it and that it is better to avoid it (and given the paucity of salt we eat, things, especially fast food, tend to taste overly salty). But soy sauce on sushi, salt on edamame, and even on some scrambled eggs, tastes good. What do you think? Is a sprinkle a good thing or a bad thing?
First, I think whomever is making the recipe gets the final say on what goes in it. Just so you don’t think your husband is the only one with questionable salt habits, my husband salts everything before tasting it. So we don’t all “shake” the same but I’m getting off topic.
We do need some salt. It’s particularly important for people, like yourself, who bike and run outside in the heat. Salt or sodium is lost in sweat. The higher the temperature and humidity, the more sweat and the more sodium you lose. While I don’t think salt replacement during exercise is warranted for workouts or races under 90 minutes. I do think some salt does an athlete good.
While dangerous hyponatremia or low sodium is rare. Too little salt is as dangerous as too much. Salt is needed for muscle contractions (our heart is a muscle), salt moves nutrients and water into our cells and interestingly salt may be a mood food or mood mineral. Research from the University of Iowa showed rates deficient in sodium chloride (table salt) shy away from activities they normally enjoy. I provided the link if you’d like to learn more about rat fun but let’s suffice it to say we’re very similar to rats.
The amount of salt we need isn’t all that much. The AI or “adequate intake” which differs slightly based on age is 1500 mg or about ¾ of a teaspoon of salt. The UL or “upper limit” is 2300mg and 2000mg is 1 teaspoon so this is a little over that. To put this into food context show how easy the AI is to hit:
- 1 medium pickle has about 800 mg of sodum
- 4 slices of smoked salmon have 500mg
- canned beans have 500mg in ½ cup (rinsing reduces this number almost in half).
- Sushi Roll (naked, sans soy) 500-1000mg per 6-piece roll.
As to what type of salt to use, there are a few I love. Himalayan Sea Salt is unrefined so it’s a more natural product in a more raw state and contains more minerals (84 different minerals) than processed table salt. I like the Himalania brand. I also used Kosher salt and received a gift of Sicilian Lemon Salt recently. Table salt contains iodine (can throw off taste) and can contain additives so look at your labels. The only ingredients should be salt.
So salt via soy sauce (unless you’re gluten free) or with edamame or eggs is absolutely fine. You mentioned “reacting negatively” and I assume you were referring to bloat. Bloat may be telling you you over salted. Salt can be sneaky, here’s a list of some surprising salt sources. So don’t close the salt cellar just hide it from your husband.
Are you pro or anti salt? What type do you use? What are your favorite salty foods?
I used to be a totally anti-salt, Mrs. Dash kinda gal (college/control freak days) but I've lightened up since then. I don't use a salt shaker but I do add salt when I'm cooking. I still use salt-free blends and plenty of herbs and spices but when a recipe calls for salt I put it in, although usually about half of what the recipe calls for. If I'm adding a salty ingredient like peanut butter then I will avoid adding extra salt.
I love herbs too but a little (a little) salt goes a long way. Try a pinch of himalayan pink salt in your smoothie, let me know what you think. I had those college/control freak days too, ha.
I'm pro-salt. By that I mean "pro-don't-salt-much-when-cooking-and-then-I-can-add-a-bit-to-my-own-plate". A little bit of salt adds flavour and punch to what could be an otherwise bland meal. But it has to be just a bit…too much salt is not only unhealthy, but also ruins the taste.
I agree Stephanie, it adds a punch and it's why restaurant/chef meals taste sooo good. It's funny we all think too much salt is unhealthy and many Americans get 6x what's suggested but studies have shown that too much salt is really only a problem to those who are predisposed to have a problem if that makes sense.
This is a great post! I also use a lot of Mrs. Dash instead of salt. It really wasn't hard for us to cut back on salt after we started using so many different herbs to flavor our food! Really good information!!
Thanks for this post! I am not a salt shaker. Literally and figuratively:) I use sea salt in my baking and add a pinch to my cacao-chia pudding, but I've never been inclinded to salt a finished meal. Now, pepper…that is something I can get into! I love SPICY!
Two rules that I learned about salt: 1)a pinch of salt improves almost everything; 2)you can add but you can't take it out. So I add salt only very incrementally to foods and try hard to avoid things that are overly salty. We have a nice collection of salts at home, ranging from the himalayan pink to smoked salt to black flaked salt from Hawaii. All have different purposes and flavors, and you can use them very sparingly. Salty/crunch is my very favorite food group, but I don't like overly salty.
Marie- I'm so with you on salty, crunchy. I'm surprised how conservative many commenters are with salt. Granted, it's easy to overdue it but didn't expect the lack of salt love. Interesting.
I've found that a really salty-crunchy roasted chickpea or roasted kale chip can keep me away from other, less healthful choice like an onion ring or french fry. I'll send you some of the really good flavored salts we have.
I eat a TON of salt. But the great thing is that I have low low low blood pressure so the dr. is totally on board with my salt habit. I think I gross my husband out because of my relationship with our salt shaker.
Have you had chocolate with sea salt? It's my total weakness!
Choc and sea salt is my favorite, salty/sweet really the best. Wow so you have an MD-supported salt habit, I'm jealous.
Lauren, I have to agree with Marie and her two rules. A little salt does improve anything and too much can be a disaster. I used to love salty food when I was younger. Now, I am definitely conservative with the salt when I cook.
Great post Lauren! I like how you included a little sports nutrition in the mix 🙂
I try not to salt my food and I use smaller amounts in recipes, because I get my intake from other places.
I'm not really a salt-person but I do love adding soy sauce. Glad to hear that's relatively okay because I always feel unhealthy dousing things in soy sauce!
Thanks, Lauren. This was very helpful! I like the rule that the salting in the recipe is the chef's choice. As far as the 10 things that have a lot of salt in them… Raisin bran? Cottage cheese? Supermarket chicken? I never would have guessed those. I guess the moral of the story is that you really do need to read the labels.
While I am not a crazy salt shaker, I'm definitely not anit-salt…I just believe in using QUALITY unrefined sea salt.
One of the very first things we learned in culinary school was the importance of salt in making food taste good — not salty, just "seasoned". I'm still amazed how an average-tasting dish can become downright delicious with a little sprinkle of kosher salt.
Jenna, thanks for commenting I so agree. We're on the same salt page for sure.
I think salt easily becomes a problem if you eat too many processed foods. The amount of sodium in processed foods (even sweet-tasting foods) is still shocking to me. I eat very few processed foods, so I don't worry that much about adding a bit of salt to my meals.
Having said that, I have changed my taste buds A LOT. I used to LOVE salt, and would, for example, never eat a tomato without a little salt. These days, I love tomatoes without salt. I also add a lot less or no salt to many dishes. I have found that herbs and other spices make a lot of dishes taste actually better than salt. But, I would never give up salt completely and a little soy sauce or hot sauce do make many meals a lot better! 🙂
I do like to use sea salt. I've have to look for that variety you mentioned.
I agree that a little goes a long way. My dad does the same thing though…salts before he tastes it. Drives me nuts!! 🙂
Sicilian lemon salt??? Yes, please! I'm not anti salt, but tend to cook with it sparingly and add salt to taste after sampling. {My hubby is like yours and salts his food before tasting0drives me crazy!} I agree that salt sensitivity is individual. It's amazing how just a little salt {much less than what you get in processed foods} can go a long way.
I always put salt to my meals, no matter if already has salt, I need to eliminate this behavior.