SALT (SODIUM CHLORIDE) SUBSTITUTES

1.      Herbal Salt

Herbal salts consist of a mix of herbs and a minimum amount of sea salt, which is low in sodium content. There are several brands available in most supermarkets. Most herbal salt brands cost between Ksh. 80 and Ksh. 200. I know it’s not easy to make Kenyans switch to healthier options considering the fact that the normal salt costs as low Ksh. 10 or less.

Ensure that the herbal salt is iodized before you purchase it, which is usually indicated on the packet/packaging.

I still do not understand why most unhealthy foods are cheap and the healthier ones way more expensive. I think one of the rogue business men’s strategies is to make billions from getting people sick. Monsanto is clearly not the only culprit when it comes to literally feeding people cancer and other Non-Communicable Diseases!

2.      Potassium Chloride Salt    

I need to start with a contraindication for this particular salt. DO NOT use a Potassium Chloride salt if you or one of the persons intended to consume food prepared with this particular salt has a Renal/Kidney problem. Major reason for the contraindication is the fact that this salt will worsen the problem.  I see many Diabetic patients preferring this salt, however it’s very important to note that if you have any medical condition you need to consult a Licensed Nutritionist for advice before making any changes or including a new product to your diet. One of Diabetes complications is Renal Failure. If you or your loved one is diabetic and has swollen feet (edema) or has a swelling on any part of the body, an assessment is very important to make ensure that the fluid retention is not caused by a kidney problem.

Other than that, Potassium Chloride is a great substitute for Sodium Chloride salt. It can be used as a table salt substitute; it tastes remarkably similar to salt with just a slight aftertaste. This salt is also effective for cooking and sprinkling at the table.

NB: Some researches have disqualified this salt for use as a salt substitute. I'm still working on a desk review of the research findings supporting and against this salt. I'll let you know my analysis soon.

3.      Low Sodium Sea Salt

This is sea salt with reduced sodium content and it’s less costly compared to the herbal salt. It can be used for cooking and sprinkling at the table.

Of the three mentioned salts, the best option is the herbal salt.

Tip to reduce your salt consumption

·         Use fresh natural herbs and spices like coriander, ginger, onions, garlic, chillies, cinnamon, lemon juice, pepper and vinegar among others. Apple cider vinegar is an excellent healthy choice. These help to naturally improve the taste of food, hence you use less salt in cooking.

·         If you’re on a budget, you can use sodium reduced salt to cook and herbal salt for sprinkling.  

NB: One of the body’s mechanisms of warning you that you’re taking in too much salt is thirst.

As always, remember. Your Health is Your responsibility!!