A little salt in the diet is necessary for good health. The spice is also a kitchen staple and a flavor enhancer, but Americans consume far too much of it — usually without even reaching for a salt shaker.
According to the U.S. Food and Drug Administration, more than 70 percent of sodium consumed in the U.S. comes from processed and prepared foods. That means every bite of pizza, deli meats, and bread is loaded with salt.
When people are given the chance to choose which salt to sprinkle on their food, there are a surprising number of options at the grocery store.
What is the healthiest choice? This is what the experts say:
How does salt affect your health?
Salt is an essential nutrient, meaning the body can’t make it on its own. So you have to get it from your diet, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.com.
“Sodium is an important electrolyte that plays a role in hydration and cellular function,” Rizzo notes.
“The daily value of sodium is 2,300 milligrams, which means you can consume that amount in a day without any adverse effects.”
That’s about 1 teaspoon of table salt, or sodium chloride.
But the average American consumes about 40 percent more, or 3,300 milligrams of sodium per day, according to the Centers for Disease Control and Prevention.
Too much sodium can raise blood pressure and increase the risk of heart disease and stroke, the agency warns.
The FDA is urging the food industry to use less salt, which the agency says could prevent hundreds of thousands of premature deaths.
“Reducing sodium in the food supply has the potential to be one of the most important public health initiatives in a generation,” Jim Jones, FDA deputy commissioner for human nutrition, said in a statement Thursday, Aug. 15.
What are the main types of salt?
Salt buyers have several options to choose from:
Iodized salt
Usually this table salt is enriched with iodine, a mineral that is important for the functioning of the thyroid gland.
“Iodine is also found in fish and dairy products, but the main source of iodine in the diet is iodized salt. Without enough iodine, you may develop goiters or thyroid problems,” says Rizzo.
The addition of iodine does not affect the taste or smell of salt.
Table salt is extracted from underground salt deposits, processed, refined and ground to a fine texture.
Non-iodized salt
There is no added iodine. Special salts such as sea salt, kosher salt and Himalayan salt are generally not iodized, according to the National Institutes of Health.
Sea salt
Sea salt is made by evaporating seawater, is less processed than table salt, and retains small amounts of minerals. It can be flaky, fine, or coarse. Sea salt is usually not iodized, although some brands are fortified with iodine.
Kosher salt
With its larger crystals, kosher salt — traditionally used to kosher meats prepared according to Jewish dietary laws — is coarser than table salt or sea salt. It is mined, but not iodized. Fewer of the large grains fit into a spoon, meaning kosher salt may contain slightly less sodium per serving than regular salt, according to the American Heart Association.
Himalayan pink salt
Most of it comes from the Khewra salt mines in Pakistan. It is less processed than table salt and usually comes in larger crystals.
The shade of pink is determined by traces of iron oxide, or rust, researchers note.
Compared to white table salt, pink salt contains more calcium, iron, magnesium and other minerals, the analysis found. But the small amounts do not make a “clinically significant contribution” to nutrient intake, the authors write.
Pink salt generally does not contain iodine, but some brands are fortified with iodine.
What is the healthiest salt?
Rizzo always recommends using iodized salt to get enough iodine.
According to the National Institutes of Health, the body needs this mineral to make thyroid hormones. These hormones regulate the body’s metabolism and are essential for bone and brain development during pregnancy and childhood.
According to the World Health Organization, all salt you use in food should be fortified with iodine. This is a safe and effective way to prevent iodine deficiency.
There’s really no reason to choose non-iodized salt, says Rizzo.
Aside from iodine, table salt, kosher salt, sea salt and pink Himalayan salt are nutritionally pretty much the same, she adds.
Pink salt contains trace elements, but the amounts are minimal.
“We’re talking about 0.2% (daily value) of potassium or 0.1% of magnesium. Choosing one type of salt over another is not a good way to get these minerals into your diet,” says Rizzo.
“Different types of salt can have different textures and flavors, and I recommend choosing the one you like best or that makes the most sense in the recipe.”
All types of salt are chemically the same. The main difference is the size of the grains.
“Salt is salt is salt, whether it’s pink or white, whether it’s in little crystals or big flakes — it’s not good for us” above the recommended daily limit, Dr. Suzanne Steinbaum, a New York cardiologist, told NBC News.
How can I reduce the amount of salt I eat?
A good way to reduce salt content in foods is to increase the acidity, says Rizzo.
“For example, lemon or lime juice or vinegar adds a sharp flavor, so you need less salt to flavor the food,” she notes.
It may also help to avoid the “fancy” or coarse salt — people like the crunch of it and may inadvertently eat too much of it, says Dr. Susan Cheng, a cardiologist at the Smidt Heart Institute at Cedars-Sinai in Los Angeles.
“The cheaper regular salt that you buy at the grocery store, which is not as fancy or as coarse, gives you just as much flavor for a lot less salt. You’re consuming less salt,” Cheng tells TODAY.com.
Another option is to experiment with salt-free condiments, which can add flavor without the sodium. Such salt substitutes may reduce the risk of heart attack and stroke, a 2022 study found.
This article was originally published on TODAY.com
