Is salt really needed for “flavour?

World Salt Awareness Week 2021 was celebrated during March 8th – 14th under the theme “more flavour, less salt”. Salt is defined as a white substance that consists of sodium and chloride and is used in seasonings and food preservation. Salt and sodium are often times used interchangeably but they are not the same thing. Too much sodium in the body may cause complications of increased blood pressure, increased risk for stroke, heart failure, stomach ulcer, osteoporosis, and kidney disease.

Salt may be hidden in many foods; hence, it is important that you read your food labels and watch out for “added” sodium (such as sodium glutamate, monosodium glutamate (MSG), sea salt, sodium bicarbonate and baking powder) that you do not need in your diet. For adults, the World Health Organization (WHO) recommends consumption of less than 5 g (just under a teaspoon) of salt per day.

Foods can be flavourful without the use of “a pinch of salt”; by simply replacing salt with chili, scallion, onion, thyme, garlic, ginger, black pepper, curry, lemon and other spices. Marinades are often used to add flavor and tenderize meats and poultry. Also, the use of homemade seasonings and rubs are healthier options in adding more flavor to our food; as they are mixtures of spices, herbs and other moist ingredients (such as yogurt, vinegar, citrus juice, oil etc) without the addition of salt.

Having less salt in our diet can be achieved by using the following recommendations:

• Eat more fresh foods rather than processed foods (such as ham, frankfurters, pigtail, salt mackerel)

• Choose unsalted nuts and snacks

• Limit the use of condiments such as ketchup, soya sauce

• Do not add salt during food preparations or ready-to-eat meals

• Avoid the use of bouillon cubes, canned and instant soups

Written by Kiwanian Stacey- Ann McNeil- McKenzie (Registered Dietitian)