How to shake the salt habit
Everyone knows that too much sodium isn’t good for you. The problem is that salt makes so many foods taste better. But why is that? And are there healthier ways to flavor our food? Consumer Reports reveals why we like salt so much, what kinds are better for us, and which seasonings you can use instead.
There are a couple of reasons why we crave salt. Salt, or sodium chloride, is a flavor enhancer that can boost the intensity of a dish. It not only can enhance sweetness but also mask tastes, like bitterness. But with so many varieties of salt on the market today, are they all the same when it comes to sodium levels? Not exactly.
The density of the crystals makes a difference. For example, a quarter teaspoon of fine table salt has more sodium than a quarter teaspoon of coarse salt or flaked salt. So cut back on sodium by using the same amount of coarse salt when your recipe calls for fine.
And what about the many alternatives that can add flavor with less sodium? To determine how the products worked as a salt swap, they were put to the test, to see if tasters could tell the difference and if they were better or worse compared with regular salt.
Consumer Reports’ taste-testing team tried six different products on plain foods like rice, scrambled eggs and popcorn, so the difference would stand out. Here are the tastiest of the bunch.
The tasters said Morton Lite Salt 50% Less Sodium (1160 mg per teaspoon) tasted most like the real thing. In rice and eggs, it was hard to tell the difference, but it gave popcorn a slightly bitter taste. Because low-sodium salts contain added potassium, people with kidney disease should talk with their doctor before trying them.
Monosodium glutamate (MSG) products add a savory flavor to foods. Tasters said Accent seasoning (480 mg of sodium per teaspoon) tasted more brothy than salty, and liked it on popcorn. But it gave a slightly metallic flavor to rice and eggs.
Nutritional yeast can be used as a sodium swap with veggies, soups and salads. Tasters tried Bob’s Red Mill Large Flake Nutritional Yeast (2 mg of sodium per teaspoon) and found it had a cheesy umami flavor. On eggs, tasters preferred it to MSG.
Any way you shake it, when it comes to sodium, less is always more. Check labels when you shop and go for low-sodium versions of the foods you like. Try these substitutes, or control your salt intake by adding a little at a time.
Files from Consumer Reports
CTVNews.ca Top Stories
What to know about avian influenza in dairy cows and the risk to humans
Why is H5N1, or bird flu, a concern, how does it spread, and is there a vaccine? Here are the answers to some frequently asked questions about avian influenza.
'I was scared': Ontario man's car repossessed after missing two repair loan payments
An Ontario man who took out a loan to pay for auto repairs said his car was repossessed after he missed two payments.
opinion The special relationship between King Charles and the Princess of Wales
Royal commentator Afua Hagan writes that when King Charles recently admitted Catherine to the Order of the Companions of Honour, it not only made history, but it reinforced the strong bond between the King and his beloved daughter-in-law.
Pro-plastic lobbyist presence at UN talks is 'troubling,' say advocates
Environmentalist groups are sounding the alarm about a steep increase in the number of pro-plastic lobbyists at the UN pollution talks taking place this week.
'Too young to have breast cancer': Rates among young Canadian women rising
Breast cancer rates are rising in Canada among women in their 20s, 30s and 40s, according to research by the University of Ottawa (uOttawa).
Charlie Woods, son of Tiger, shoots 81 in U.S. Open qualifier
Charlie Woods failed to advance in a U.S. Open local qualifying event Thursday, shooting a 9-over 81 at Legacy Golf & Tennis Club.
$70M Lotto Max winners kept prize a secret from family for 2 months
During a special winner celebration near their hometown, Doug and Enid shared the story of how they discovered they were holding a Lotto Max ticket worth $70 million and how they kept this huge secret for so long.
Courteney Cox says her partner Johnny McDaid once broke up with her in therapy
Courteney Cox's longtime partner Johnny McDaid once broke up with her in a therapy session.
Are Canadians getting sick from expired food?
A new survey by Dalhousie University's Agri-Food Analytics Lab asked Canadians about their food consumption habits amid rising prices.