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
CFIA monitoring for avian flu in Canadian dairy cattle after U.S. discoveries
The Canadian Food Inspection Agency is encouraging veterinarians to keep an eye out for signs of avian influenza in dairy cattle following recent discoveries of cases of the disease in U.S. cow herds.
Mandisa, Grammy award-winning 'American Idol' alum, dead at 47
Soulful gospel artist Mandisa, a Grammy-winning singer who got her start as a contestant on 'American Idol' in 2006, has died, according to a statement on her verified social media. She was 47.
'It could be catastrophic': Woman says natural supplement contained hidden painkiller drug
A Manitoba woman thought she found a miracle natural supplement, but said a hidden ingredient wreaked havoc on her health.
DEVELOPING G7 warns of new sanctions against Iran as world reacts to apparent Israeli drone attack
Group of Seven foreign ministers warned of new sanctions against Iran on Friday for its drone and missile attack on Israel, and urged both sides to avoid an escalation of the conflict.
After hearing thousands of last words, this hospital chaplain has advice for the living
Hospital chaplain J.S. Park opens up about death, grief and hearing thousands of last words, and shares his advice for the living.
Vancouver firefighter in rehab at home after losing leg to flesh-eating infection overseas
A family trip took a frightening turn for Christopher Won when he was diagnosed with flesh-eating disease while in Hong Kong and now, after weeks of treatment overseas, the Vancouver firefighter is back home recovering.
WATCH Video shows dramatic police takedown of carjacking suspects chased through parking lot north of Toronto
Police have released video footage of a dramatic takedown of a group of teens wanted in connection with an attempted carjacking in Markham earlier this month.
WHO likely to issue wider alert on contaminated cough syrup
The World Health Organization is likely to issue a wider warning about contaminated Johnson and Johnson-made children's cough syrup found in Nigeria last week, it said in an email.
Advocacy groups speak out against domestic violence comments by Nova Scotia minister
Several Nova Scotia groups that assist women are speaking out against comments on domestic violence by Justice Minister Brad Johns, and at least one is calling for his dismissal.