Salt is an essential dietary component that is ubiquitous in our kitchen cupboards, but sometimes too much salt can be detrimental to our health. You may have heard about a no salt diet and wondered what it involves and if it’s recommended. In this article, we will look at the facts of a no salt diet and how it may or may not be beneficial for you.
1. Shedding Light on Low Salt Eating
We all know that eating a balanced diet is essential for our general wellbeing, and that includes watching our salt intake. Salt, or sodium chloride, is a major component of many processed and unprocessed foods and is necessary for many chemical reactions within the body. But too much of a good thing can be hazardous – too much salt can cause high blood pressure and other health issues.
So, what can you do to ensure that your salt intake is at a healthy level? The best way to shed light on low salt eating is to become label conscious. You should read the sodium and total salt content of the food you are consuming. Since the salt content of foods is measured in milligrams per 100g, it is important to consider your portion size. If you’re looking for foods that are lower on the salt scale, then look out for these helpful indicators:
- Reduced/low salt, meaning it contains 25 percent less salt than a standard version
- No added salt, meaning that no salt has been added during processing
- Unsalted/salt free, meaning it contains less than 0.05g of salt per 100g
These days you can find plenty of restaurants, cafes, and supermarkets with salt conscious options that still maintain their flavor. So why not try going salt-free for a week and see how it works for you? You might just be surprised at how your body and taste buds adjust!
2. Where Does Sodium Come From?
Sodium is an essential nutrient we need for normal body function. It is found in many different types of foods, including breads, processed meats, and dairy products. But aside from being found in certain foods, where does sodium actually come from?
Sodium occurs naturally in small amounts in many plant and animal cells. It can be extracted from mineral deposits and rock formations. Sodium is also produced artificially in industrial factories in order to meet the demand for industrial and food products. It can often be found in the form of various minerals such as sodium chloride, sodium carbonate, sodium oxide, and sodium bicarbonate.
The most common sources for sodium are:
- Table salt (sodium chloride)
- Seawater (sodium chloride, sodium bicarbonate, sodium sulfate, and others)
- Industrial and food products (sodium carbonate, sodium oxide, sodium bicarbonate, and others)
- Mineral deposits (sodium chloride, sodium carbonate, and others)
To summarize, sodium is naturally present in the environment, it is extracted from mineral deposits, and it is produced artificially in industrial factories.
3. Making Sense of a No Salt Diet
One of the most daunting dietary changes a person can make is to go on a no salt diet. Even if we don’t add salt to our dishes, our grocery store shelves are lined with packaged and processed foods with sky-high sodium counts. But with a little know-how, it’s possible to eat well without sodium.
Eliminating salt from your diet means becoming a savvy label reader. Read nutrition labels to check the sodium content of all food items. In lieu of salt, use flavorings like fresh or dried herbs, spices, and citrus juices to give your dishes a zing. Preparing meals from scratch using fresh ingredients is usually the best way to drop the sodium content. Additionally, buying extra-low sodium versions of your favorite pantry staples can make a big difference. Some staples to look for include:
- Dried legumes
- Canned vegetables and fruits (and opting for unsalted versions)
- Dairy products like milk and yogurt
- Oils, vinegars, and salad dressings without added sodium
- Whole grains, cereals, oatmeal, and breads
Making the change to a no salt diet can take a little bit of effort, but at the end of the day these changes can result in improved health and wellbeing. With the right know-how and little creativity in the kitchen, it’s perfectly possible to enjoy flavorful meals without a single pinch of salt.
4. Should You Take on a No Salt Diet?
We hear a lot these days about the dangers of salt, and it’s true that over-dosing on sodium isn’t recommended. So how strict should you be about salt? Is a no salt diet worthwhile? Here are some points to consider:
- The Pro’s of a No-Salt Diet
- It’s naturally low-calorie.
- It can help reduce bloating.
- It can reduce blood pressure.
A no salt lifestyle can be beneficial to those at risk for high blood pressure, heart disease, and high cholesterol. It can help those that don’t tolerate sodium well, as salt can affect metrics in lab tests.
- The Cons of a No-Salt Diet
- It can become quite restrictive.
- It can make it hard to get enough energy.
- It can make you miss out on key minerals and electrolytes.
Cutting sodium is a good move, but eliminating it entirely isn’t always wise. If ditching the salt completely means compromising on flavor and missing out on much-needed vitamins and minerals, then it’s worth exploring a modification to the diet instead.
Q&A
Q: What is a no salt diet?
A: A no salt diet is a diet that strictly restricts salt intake or completely eliminates salt from a person’s dietary intake. It is also referred to as a low sodium diet.
Q: What foods should be avoided on a no salt diet?
A: Foods that are high in sodium should be avoided when following a no salt diet. These include processed foods such as canned soups, meats, and packaged snacks. Salt should also be avoided when dining out and when cooking at home.
Q: Are salt substitutes allowed on a no salt diet?
A: Yes, many salt substitutes are available on the market that can be used when following a no salt diet. These substitutes are created with a combination of herbs and spices to provide flavor without the health detriments of sodium.
Q: Is a no salt diet recommended?
A: It depends on the individual. For most people, reducing the amount of salt in their diet is usually enough, however, in certain circumstances, such as high blood pressure or kidney diseases, a no salt diet may be beneficial. It is important to consult with your doctor before starting a no salt diet.
No salt diets involve reducing your salt intake drastically, but they can have risks and benefits. It’s important to discuss with your healthcare professional before making any dietary changes, so they can help you decide if a no salt diet is right for you. Whatever you decide, understanding what a no salt diet entails can help you to make an informed decision.
A no salt diet involves completely eliminating salt in all forms from your regular eating plan – meaning no salt added to food either during cooking or at the table, and avoiding foods that are high in sodium such as canned soups, processed meats, and flavourings. While individuals with high blood pressure may be advised to reduce their salt intake, experts do not typically recommend cutting out all salt altogether.
A no salt diet can have its benefits for people with high blood pressure and a wide range of health conditions, as sodium can have a negative effect on overall health. One of the main advantages of reducing or cutting out salt is that it can lower blood pressure, which in turn can help reduce the risk of stroke, heart attack and kidney disease. Lowering sodium also reduces fluid retention, so avoiding salt may be beneficial for those with heart failure or cirrhosis of the liver.
However, there are risks associated with not having enough salt in your diet, as salt plays an important role in your body’s ability to absorb essential nutrients, get rid of waste products, and regulate fluid balance. It is recommended that adults should not have less than 500mg of Sodium (2.3g of salt) and children less than 1,200mg (5g of salt) per day. Lowering your sodium intake too much can cause muscle cramps and dizziness, and if done without medical supervision can also interfere with your body’s ability to produce and balance hormones. It is therefore important to speak to your doctor or registered dietitian before initiating a no salt diet to make sure you are still getting enough electrolytes and minerals to stay healthy.
Some people may benefit from reducing their salt intake, but as there is no benefit to cutting out salt altogether it is generally not recommended. Instead, individuals should look at reducing the amount of salt added to foods during preparation and cooking, and reducing their consumption of processed and packaged foods, which are often very high in sodium.