Updated on November 9th, 2022
The no salt substitute has sparked controversy among doctors and health advocates, but many consumers don’t realize its risks. Researchers point out that black adults are twice as likely to develop high blood pressure by age 55 than white adults. But no salt substitute dangers may be more than a myth. There’s scientific evidence to support the use of potassium-enriched salts like LoSalt. And in RCT studies, no serious adverse effects, including hyperkalemia, were reported.
Salt Substitute
Increase the flavor of your cuisine by incorporating elements other than sodium reduction.
Fruits of the citrus family
Lemons, limes, and other citrus fruits can brighten up any cuisine.
Cayenne pepper/chilies
They won’t be bland when you add spice to dishes that don’t have salt!
Thyme with Rosemary
Marinades, poultry meals, and other dishes will benefit from the addition of this flavor.
Paprika is a versatile spice that may be used in various dishes, including meat, chicken, fish, and vegetables.
Onion with Garlic
Delicious onion and garlic add a burst of flavor to any savory recipe.
Basil is a sweet, peppery herb used in pesto, soups, sandwiches, and other dishes.
Cumin
Cumin is a fragrant spice used in Mexican and Middle Eastern dishes.
When salt is buried in so many meals, it’s difficult not to develop a taste for it (especially the processed foods popular in America). So, if your doctor recommends you reduce your salt intake, you could be stumped as to how to make meals taste nice without it.
Sodium chloride is usually replaced with potassium chloride in salt substitutes. Are they, however, a good swap? Maxine Smith, RD, LD, a registered dietitian, says no.
“Potassium is an important mineral that helps control blood pressure, so salt alternatives can be a good solution for certain people,” she says. “However, if you have renal disease, heart disease, high blood pressure, liver disease, or diabetes, salt replacements can be harmful.”
These disorders may (but not always) increase the risk of elevated potassium levels in your blood, which are generally well-controlled by the body. Potassium in salt substitutes has the potential to swing the scales.
Similarly, while on some medications — the most prevalent of ACE inhibitors and potassium-sparing diuretics – salt replacements might boost your blood potassium to dangerous levels.
“There are a variety of hazards,” Smith warns, “so don’t use salt replacements unless your physician has cleared them.”
Why is Salt so Harmful to your Health?
Salt isn’t all that horrible. On the contrary, your body requires both salt and potassium to pump fluid into and out of all of your cells on a microscopic level.
Your muscles can contract, and your neurons can fire when you have enough sodium in your system. They also keep fluid levels in check to avoid dehydration.
“Optimal potassium levels are essential for good cardiac function (including maintaining a normal heart rhythm), muscle function, and neuron function,” Smith explains.
On the other hand, the mineral balance is delicate, and consuming too much salt or potassium is also harmful.
Excess fluid builds up in your bloodstream when you eat too many salty meals. Because your kidneys cannot filter all of the fluid out, it remains in your blood arteries, putting strain on their walls.
High blood pressure can lead to renal disease, heart disease, and stroke.
Where can Salt Replacements be Used?
Salt substitutes can be used in place of table salt in meals and snacks such as popcorn. One disadvantage is that potassium chloride might make some people’s mouths taste bitter or metallic.
“It’s wise to start out small,” Smith suggests.
And while you can cook and bake without salt, you can’t entirely eliminate it when baking since certain chemical processes won’t happen.
For example, salt is needed when baking bread to help the yeast ferment correctly and keep the dough from becoming too sticky.
The good news is that potassium works similarly that salt does. However, to avoid a harsh aftertaste in baked goods, use a salt replacement for no more than 20% of the conventional salt.
“You may reduce the sodium even more by using sodium-free baking powder,” Smith advises.
Are Salt Replacements the Best Way to Cut Down on Salt Intake?
Why not go for a more adventurous approach instead of relying on salt substitutes?
“More herbs and spices and seasonings like lemon juice and flavored tablespoons of vinegar,” Smith suggests. “Many plants have anti-inflammatory effects, making your diet healthier and more delicious.”
Mrs. Dash®, a salt-free herb blend, is also available in the grocery store. Or, even better, create your own. Many recipes for different salt-free herb blend combinations can be found online.
The Academy of Nutrition and Dietetics has simple recipes for salt-free Mexican, Italian, and mixed herb spice blends and recommendations for eating well with less salt.
“Herb blends and plain bread crumbs can also be added to marinades,” Smith says. “Herbs, lemon juice, and vinegar help prevent harmful chemicals from forming during grilling.”
How Many Salts Should you Avoid?
For most adults, the American Heart Association recommends no more than 2,300 milligrams of salt per day, with 1,500 milligrams.
“However, consider that commercial and restaurant foods contain most sodium in your diet, not the salt shaker,” Smith advises.
And keep in mind that, just as you’ve developed a taste for salt in your diet, you might lose that taste over time.
“You can enjoy new meals that excite your taste buds by experimenting with new herbs and spices,” Smith explains.
What is the Best Thing to Get a Salty Taste without Adding Salt?
Use a range of seasonings that aren’t salty. Seasonings that aren’t salty and have a lemony or citrusy flavor. You’ll need salt-free seasonings of decent quality. For the best results, they should also be fresh seasonings. You’ll need more than one because you’ll quickly tire of the same flavor on everything. If you try something new and don’t like it, try it again in a few months, and you might like it a lot more. When you cook without salt, your taste buds will change.
Experiment with different spoonfuls of vinegar. Except for seasoned rice vinegar, which commonly contains salt, almost any vinegar will work. There are numerous kinds of vinegar available, including apple cider vinegar, white vinegar, red wine vinegar, sherry vinegar, balsamic vinegar, and herb vinegar bottles. Most people find tarragon vinegar unexpectedly tasty, with a wonderful sense of saltiness. With this vinegar, you can make your own mayonnaise. Because different brands have different flavors, you may need to sample a few before finding one you enjoy.
What are Some Dangerous Effects of Sodium?
Insulin resistance may worsen.
Low sodium diets have increased insulin resistance in a few studies.
Insulin resistance occurs when your body’s cells fail to respond to the hormone insulin’s messages, resulting in elevated insulin and blood sugar levels.
Insulin resistance is thought to play a role in various serious disorders, including type 2 diabetes and heart disease.
Insulin resistance rose after only 7 days on a reduced salt diet, according to a study including 152 healthy adults.
However, not all investigations have reached the same conclusion, and some studies have discovered no effect or even a reduction in insulin resistance.
There is no evident benefit for people with heart problems.
Cutting back on salt can indeed help you lower your blood pressure.
On the other hand, blood pressure is only a risk factor for disease. Hard endpoints, such as heart attacks or death, are extremely important.
Several observational studies have studied low sodium diets to see how they affect heart attacks, strokes, and death risk.
According to one study, eating less than 3,000 mg of sodium daily increases the chance of dying from heart diseases, such as heart attacks and strokes.
Surprisingly, another study found a higher risk of dying from heart disease when sodium levels were lower than many current guidelines.
Heart failure puts you at a higher chance of dying.
When the heart cannot pump enough blood around the body to meet the body’s needs for blood and oxygen, it is said to be heart failure.
This does not imply that your heart will cease working entirely, but it is still a major health concern.
Low sodium diets have been associated with an increased risk of death in persons with heart failure, which is interesting.
According to one study, limiting sodium consumption increased the risk of death in adults with heart failure.
What is Hyponatremia?
Hyponatremia is a condition in which the sodium level in your blood is abnormally low. Sodium is an electrolyte that aids in the control of the amount of water in and around your cells.
Hyponatremia occurs when the salt in your body is diluted due to more circumstances, ranging from an underlying medical condition to drinking too much water. Your body’s water levels rise as a result, and your cells begin to swell. This swelling can result in various health issues, ranging from minor to life-threatening.
Hyponatremia treatment aims to go to the root of the problem. Depending on the etiology of hyponatremia, you may only need to reduce the amount of water you consume. You may need intravenous electrolyte solutions and drugs for other forms of hyponatremia.
Why is an Excess of Sodium Bad for your Health?
The mineral sodium is necessary for nerve and muscle function. While it’s crucial to avoid overindulging, it’s still an important component of a well-balanced diet. Too much sodium in your bloodstream, on the other hand, draws water into your blood vessels, raising volume and, resulting in pressure. For an extended length of time, high blood pressure can stretch or damage a blood artery, making plaque accumulation easier. This buildup obstructs blood flow, making your heart work harder to pump blood throughout your body. All of this extra work could harm your heart in the long run.
Furthermore, the blockage may become so severe that blood cannot reach your heart.
Salt Substitutes: Who Uses them?
Salt replacements are frequently used by people who retain fluid due to eating too much salt or who have high blood pressure. Unfortunately, many of the same health problems that prompt people to use salt substitutes also negatively react to potassium overload. Diabetics, for example, who frequently have high blood pressure, are also prone to kidney disease. People with liver disease who retain a lot of fluid in their abdomen, called ascites, are more likely to develop renal difficulties.
If you don’t have kidney problems but still want to keep your sodium intake below the recommended 2,400 milligrams per day, talk to your doctor about the advantages of using a light salt (half sodium, half potassium chloride) or a salt substitute (salt that replaces sodium with another mineral like potassium or magnesium).
Conclusion
Potassium and chloride, two essential components in the body, are found in salt replacements. Excess potassium is excreted in the urine by people without renal problems, but it is not excreted by people with damaged kidneys, which builds up in the body. Excess potassium can cause serious adverse effects, so avoid using salt substitutes without first consulting your doctor.
