Why You Should Never Add Salt To Food
If salt were a person, it would probably be the most popular one at the party. You know the type – charismatic, charming, and always ready to have a good time.
It’s no secret that we humans love salt – it enhances flavor and can make even the blandest of foods taste delicious. It’s also a necessary mineral that helps regulate our body’s fluid balance, muscle and nerve function, and blood pressure.
In America, salt is a staple in our diets, and it’s estimated that the average person consumes about 3,400 milligrams of sodium (around 2 teaspoons of salt) per day, well beyond the recommended daily limit of 2,300 milligrams (1 teaspoon of salt).
Yet despite its popularity and necessity, there’s a growing body of evidence that suggests we should be more mindful of our salt intake and do our best not to add it to our food. Let’s explore why below.
11 reasons why you shouldn’t add salt to your food
1. Most food already has plenty of salt
As mentioned earlier, Americans consume more than the recommended daily limit of sodium. And that’s not just because we’re actively adding salt to our food – it’s also because a lot of processed and packaged foods are loaded with sodium.
But vegetables aren’t exempt from this either. For instance, many canned vegetables are preserved in salt water, causing the salt to seep into the produce. And some vegetables are are naturally high (for vegetables, that is) in sodium.
Take celery for example – one medium stalk of celery contains about 35 milligrams of sodium. That may not seem like a lot, but if you’re eating a salad with multiple stalks of celery and dressing (which surprise surprise also contains salt), then adding salt on top of that, you’ll find that you’ve already exceeded your recommended daily limit of sodium.
And let’s not forget meat. Meat, especially processed meats like bacon and deli meat, are also ridiculously high in sodium.
2. Salt can increase your risk of high blood pressure
One of the biggest concerns with consuming too much sodium is that it can lead to high blood pressure, which increases your risk for heart disease and stroke. This happens because sodium causes your body to retain water, which increases the amount of fluid in your blood vessels and puts more pressure on them.
While not everyone is equally susceptible to high blood pressure from salt intake, it’s generally recommended that people with a family history of hypertension or other risk factors for heart disease should be especially cautious with their sodium intake.
3. Salt can lead to water retention and bloating
Have you ever noticed that after a particularly salty meal, your fingers or ankles feel puffy? That’s because salt causes your body to retain water.
In addition to the cosmetic annoyance of feeling bloated, this excess fluid in your system can also put added strain on your kidneys and cardiovascular system.
4. Too much salt can damage your kidneys
Speaking of kidneys, consuming too much sodium over time has been linked to an increased risk for kidney disease and kidney stones.
Your kidneys are responsible for filtering waste products out of your body, and excess sodium can make it harder for them to do their job. This can lead to a buildup of toxins in your system and potentially even kidney failure.
5. Salt may contribute to stomach cancer
A study published in the journal Gastric Cancer found that high salt intake was associated with an increased risk of developing stomach cancer, particularly in Asian populations where diets tend to be higher in salt overall.
While more research needs to be done on this topic, it’s certainly worth considering the potential risks of consuming too much salt and its impact on our overall health.
6. Salt can affect bone health
Studies have shown that high levels of sodium intake can lead to calcium loss in bones, which over time can contribute to osteoporosis – a condition where bones become brittle and weak.
And while calcium is important for strong bones, it’s not the only nutrient involved in bone health. Consuming too much salt may also interfere with other minerals like magnesium and potassium, which are necessary for maintaining healthy bones.
7. Salt addiction
Salt addiction is a real thing. Our brains are wired to crave salt because it’s essential for our body’s functioning. But when we consume too much of it, we can become desensitized to its flavor and need even more to achieve the same level of satisfaction.
This cycle is hard to break, and will lead to a dependence on salty foods that can be difficult to overcome.
8. Salt intake may increase the risk of cognitive decline
A study published in the Journal of Alzheimer’s Disease found that high sodium intake was associated with an increased risk of cognitive decline in older adults.
While more research is needed to fully understand this link, it’s possible that consuming too much salt may contribute to inflammation and oxidative stress in the brain, which are both known risk factors for dementia.
9. Salt can negatively impact athletic performance
Sodium plays a key role in regulating fluid balance and muscle function, but consuming too much of it can actually hurt your athletic performance.
When you consume excess sodium, your body retains more water than it needs, leading to dehydration and potentially impairing your ability to perform at your best. This is especially true for endurance athletes who need to maintain a delicate balance of electrolytes in order to stay properly hydrated.
10. You run the risk of ruining your food
Bland food might not taste great, but it’s usually still edible. The same can’t be said for over-salted food.
There’s always the possibility that you accidentally add a little too much salt to your meal. And when that happens, it can completely ruin the flavor of your dish, making it virtually inedible, as there’s really nothing you can do to fix it.
11. You should get used to the natural flavors of food
When we rely on salt to make our food taste good, we’re missing out on the natural flavors and nuances of the ingredients themselves. By learning to appreciate the subtle flavors that each ingredient brings to a dish, we can create meals that are not only healthier but also more delicious in their own right.
Plus, by cutting back on salt, you may find that your palate becomes more sensitive to other spices and herbs – which means you’ll be able to enjoy a wider variety of foods without relying solely on sodium.
What are some healthier alternatives to salt?
So, now that you know why you should be careful with your salt intake, you might be wondering what to use instead of it. Luckily, there are plenty of delicious and healthy alternatives to salt that can add flavor to your meals without all the negative health effects:
- Herbs and spices: Fresh or dried herbs like basil, cilantro, rosemary, thyme or spices such as cumin and turmeric can add a ton of flavor
- Citrus juice: Squeeze some fresh lemon or lime juice over your food for a tangy kick
- Vinegar: Balsamic, apple cider, and red wine vinegar can add depth to dishes
- Garlic and onion: These two ingredients are packed with flavor and can be used in almost any dish to boost its taste.
- Mustard: A small amount of mustard can add a lot of flavor to meats or dressings
- Pepper: Black pepper is an easy way to add some heat and depth to dishes
By using these alternatives instead of salt, you can cut down on your sodium intake while still enjoying flavorful meals. And who knows? You may even discover new favorite flavors along the way!