Image via WikipediaAs a Gourmet Activist, I have to tell you that one measly teaspoon of salt contains 1200 mg of sodium. People watching their salt to control blood pressure often aim for 1500 mg of sodium or less per day.
Some people are afraid they won't get enough salt if they restrict their sodium intake. It is amazingly difficult to get too little: it's in all processed foods, to a high degree, but it also occurs naturally in fruits and vegetables. Too little is really not a worry (unless you are an athlete, in which case you can drink Gatorade).
Salt substitutes usually contain potassium chloride instead of sodium, along with other additives to make them act like salt crystals. Salt Sense is regular salt made into larger crystals so that you get 33% less sodium per teaspoon, or 800 mg. We don't find the flavor of potassium chloride to be worth its use, though potassium is good for you. And I'm not crazy about those additives. Since the Gourmet Activists follow a No-Salt-Added protocol, we rarely use Salt Sense unless we're brining a turkey, and even then we don't use that much actual salt. When we use salt for baking, we cut the amount the recipe calls for in half, and use Celtic sea salt, which contains healthy micronutrients.
But we have found one substitute that we really like for its flavor-enhancing and health properties and its low sodium content: Braggs Liquid Aminos. Liquid Aminos contains 320 mg. of sodium per teaspoon. We buy the large bottles to save money, then use the liquid in a spray bottle. We spray some vegetables and some meats (typically stir fry) with Braggs, using less than a teaspoon for several servings.
Some people are afraid they won't get enough salt if they restrict their sodium intake. It is amazingly difficult to get too little: it's in all processed foods, to a high degree, but it also occurs naturally in fruits and vegetables. Too little is really not a worry (unless you are an athlete, in which case you can drink Gatorade).
Salt substitutes usually contain potassium chloride instead of sodium, along with other additives to make them act like salt crystals. Salt Sense is regular salt made into larger crystals so that you get 33% less sodium per teaspoon, or 800 mg. We don't find the flavor of potassium chloride to be worth its use, though potassium is good for you. And I'm not crazy about those additives. Since the Gourmet Activists follow a No-Salt-Added protocol, we rarely use Salt Sense unless we're brining a turkey, and even then we don't use that much actual salt. When we use salt for baking, we cut the amount the recipe calls for in half, and use Celtic sea salt, which contains healthy micronutrients.
But we have found one substitute that we really like for its flavor-enhancing and health properties and its low sodium content: Braggs Liquid Aminos. Liquid Aminos contains 320 mg. of sodium per teaspoon. We buy the large bottles to save money, then use the liquid in a spray bottle. We spray some vegetables and some meats (typically stir fry) with Braggs, using less than a teaspoon for several servings.
Braggs is made from soybeans, comprises 16 healthy amino acids and contains 620 mg of protein per teaspoon. It tastes like soy sauce, but is lower in sodium than even low-sodium soy sauce. Give it a try! (No, this is not a paid advertisement; we're just telling you what works for us.)
Along with the liquid aminos, many herbs can replace the flavor-enhancing quality of salt. Dill is an obvious example. (We grow it in a pot and/or buy it in bulk from Whole Foods). There are also many varieties of herb mixes, such as Mrs. Dash, to perk up most of your recipes. We recommend stocking several spices that you like.
Remember that any time you add cheese to a dish, you're adding sodium. But basically, it's much easier to watch sodium intake if you are cooking at home rather than eating out. Taking homecooked dinner leftovers for lunch the next day is a great way to stay on track with a healthy diet.
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