Greenings Green Warrior! Craving salt? You’re not alone! Many people struggle with salt cravings, but there are tasty and healthy alternatives to help you manage them. Here’s a guide to some of the best options to satisfy your taste buds while keeping your salt intake in check.
Salt can really make you retain water and make you weigh more. It makes food hyper palatable and therefore makes you eat larger quantities. It is also deleterious to your health; it can cause blood pressure to rise and it is specifically harmful to the Endothelial cells which are the life jacket of your arteries.
Over 70% of sodium in the American diet comes from packaged and restaurant foods, not the salt shaker.
You should limit added sodium to 300 mg/day.
Sodium is essential for maintaining fluid balance, nerve transmission, and muscle function, but high intake can be dangerous. High-sodium diets are estimated to cause 3 million deaths per year, with the average global intake more than twice the recommended maximum.
A long-term high-sodium diet is linked to elevated blood pressure, heart disease, stroke, kidney stones, autoimmune diseases, gastric cancer, and obesity. Over 70% of sodium in the American diet comes from packaged and restaurant foods, not the salt shaker. The U.S. mandates sodium content on labels and sets limits for school foods, but other policies are voluntary. Reducing salt doesn’t mean bland food; your taste buds will adjust quickly, allowing you to enjoy other flavors.
Limiting added sodium to 300 mg/day and relying on naturally occurring sodium in vegetables, beans, nuts, and other plant foods can significantly improve health and reduce blood pressure within weeks.
When I first adopted this sugar, oil, and salt-free lifestyle, my salt-free food practically made me gag. I had not been aware of how badly my tastebuds were hijacked by salt. I researched ways to trick my tastebuds into tasting salt with lots of interesting alternatives. On the tongue, there are taste receptors specifically attuned to different flavors, including salty, sweet, bitter, sour, and umami. Over time, I learned that these receptors can be retrained. By gradually reducing my salt intake and experimenting with various herbs, spices, and other seasonings, I was able to reawaken my taste buds. Ingredients like those listed below, became my new kitchen staples. These not only provided rich, savory flavors but also helped bridge the gap left by the absence of salt. The transformation didn’t happen overnight, but as my taste buds adapted, I began to savor the natural flavors of whole foods more intensely. The journey to rediscovering the true taste of food was both challenging and rewarding, ultimately leading to a more profound appreciation for the subtle and complex flavors that nature provides.
Take a look at my list of salt alternatives and let me know in the comments if you have any more suggestions.
Flavorful Alternatives to Salt
Benson’s Table Tasty
- Benson’s Table Tasty 2 oz: A versatile salt substitute that works wonders on various dishes.
- Benson’s Table Tasty 1 pound bag: Ideal for adding to air-popped popcorn, stir-fries, hummus, and virtually anything you want to season.
Citrus Zests
- Lemon and Lime Zest: Fresh or powdered, these add a bright, tangy flavor to your dishes. Opt for organic if possible.
- Lemon Powder and lime peel powder are a great alternative to fresh lemons & limes..
Sumac
- Sumac Spice: With its citrusy flavor and vibrant red color, sumac is a natural and beautiful addition to your spice rack.
Kelp Granules
- Kelp granules : These can impart a subtle “fish flavor,” making them perfect for certain dishes. However, be mindful not to overuse them, as excessive kelp can increase iodine levels.
Sun-Dried Tomatoes
- Sun-Dried Tomatoes: These oil, salt, and sulfur-free gems can add a rich, savory depth to your recipes. Availability may be limited, but they’re worth seeking out. It is optimal to get these without oil, salt, and sulfur.
Salt-Free Mustard
Here’s a delicious, salt-free mustard you can try.
Roasted Garlic: Roasted garlic brings a robust flavor to dips, salad dressings, and sauces. To prepare roasted garlic, separate the cloves, keeping the papery skins on, and bake at 350°F for about 25 minutes or until they become soft.
The Allium Family: Raw onions, shallots, scallions, chives, or garlic are also excellent additions to dishes. Incorporating herbs and spices can significantly enhance the taste of your meals. Herbs, such as basil, cilantro, parsley, and thyme, come from the leaves of plants, while spices, like cumin, coriander, cinnamon, vanilla, and cloves, come from the roots, bark, and seeds. Don’t hesitate to use them liberally in your cooking. Dried herbs are handy to keep on hand, fresh herbs provide a superior, more vibrant flavor. One teaspoon of dried herbs is equivalent to one tablespoon of fresh.
Introduce a bit of heat to your dishes, even if it’s just a touch. A hint of spice from black pepper, cayenne pepper, or red pepper flakes can add the perfect kick. If you enjoy a spicy flavor, try using various fresh or dried chilies or chili powder. My current, favorite chilli powder is Chilli 9000!
Whenever you buy spices, read the labels as some contain sodium.
Vinegar: There are many flavored vinegars available that can add distinctive character to your recipes. Read the labels to be sure there are no added salt or other unwanted ingredients.
Why We Crave Salt
Our taste buds have been hijacked by the food industry, making us crave high-sodium foods. A former mayor of New York City even advocated for reduced salt consumption. But why is the industry so reliant on salt?
- Problem Solver: Salt fixes issues in processed foods, like masking metallic tastes in cornflakes and preventing crackers from becoming bitter and soggy.
- Preservative: It extends the shelf life of foods.
- Functional Ingredient: In bread making, it keeps machinery running smoothly and improves texture.
- Flavor Enhancer: It covers up unpleasant tastes, especially in meat products.
The Industry’s Salt Dependency
Despite knowing the drawbacks, the food industry heavily relies on salt. Fresh spices like rosemary, which have antioxidant properties, could be used instead, but they are costly. Consumers demand cheap food, and salt provides a low-cost solution.
Without salt, many manufactured foods would taste unappealing and have poor texture. For example, salt-free bread would taste tinny and have a rough texture. The book Salt Sugar Fat: How the Food Giants Hooked Us delves into these issues in detail.
If those are not enough reasons, did you know that microplastics have been found in salt?
Trick Your Taste Buds
Your taste buds can adapt over time. By gradually reducing added salt in your diet, you’ll start to detect and appreciate the natural salts in foods like leafy greens and celery.
By using these flavorful alternatives and understanding the food industry’s reliance on salt, you can take control of your cravings and enjoy a healthier, tastier diet.
Share Your Strategies
What are some strategies you use to combat salt cravings? Share your tips and tricks in the comments below!
This is for those who are not lucky enough to be able to make up their minds and swear these foods off forever. Although it is best to taper off these foods as they are calorie dense, harmful to your health, make one eat more calories and do not help heal the addicted brain, here is some help for those in transition.
Check out my blogs below on beating Cravings.
It is not your fault that you are craving highly palatable foods. If you struggle with this, here are some of the tips which I share with my clients:
What strategies do / did you use to resist temptation? Tell me in the comments.
Please click FOLLOW so that I can send you more helpful hints, inspiration and recipes.
Follow Amy:
Hi I’m Amy. My husband Rick & I adopted a Whole Plant lifestyle in 2012. We have had fantastic health results. Together, we’ve lost over 130 pounds! We offer private, lifestyle coaching and Zoom cooking lessons. We love to share our knowledge of this lifestyle and hope to spread the word and help others to Be Strong, Be Well and Be Green!🌱
👩🍳To arrange private Zoom cooking classes or coaching with this lifestyle:
For delicious, whole food, plant based recipes, hacks and more check out:
Be Strong, Be Well and Be Green!🌱
Please subscribe so that I know you would like to see more helpful information.
Disclaimer: The views and opinions expressed by the broadcast guest(s) during this broadcast are solely their own and do not necessarily reflect the views or opinions of the host. It’s important to consult with a qualified healthcare professional before making any changes to your diet or lifestyle based on information provided in this broadcast. The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.
#RawFood #PlantBasedDiet #HealthAndWellness #VeganLife #Nutrition #HealthyEating #WholeFoods #LiveInterview #HealthyLiving #NutrientRich #WellnessJourney #RawVegan #EatingClean #PlantBasedHealth #WellnessWednesday #HealthyHabits #FoodIsMedicine #VeganCommunity #RawVeganDiet #SustainableLiving
#WeightLossJourney #LoseWeight #HealthyWeightLoss #DietAndExercise #FitnessGoals #BodyTransformation #HealthyLifestyle #EatingForWeightLoss #FitLife #WeightLossTips #GetFit #SlimDown #WeightLossMotivation #HealthAndFitness #ShedPounds #DietPlan #ExerciseMotivation #WeightLossSuccess #FatLoss #HealthyChoices #fitnessjourney #sleep #sleepmeditation #howtosleepfaster #howtosleepfast #howtosleep #howtosleeplonger #howtosleepbetter
When you use our Affiliate links to make purchases we do earn a small commission without any extra cost to you. The small commissions go toward production costs to make this an even better experience for you! Thank you so much for your support!💚
Eating less salt is really important. The Blood Pressure chapter in Greger’s How Not to Die is a great summary of the dangers of salt. I agree that the best way to reduce (or eliminate) salt is a good spice mix. I’ll have to try yours. My favorite is Mrs. Dash Onion & Herb seasoning.
I agree with you Jody, it is important to avoid added salt. I really enjoyed Dr. Greger’s book, How Not to Die. Let me know how my suggestions work for you.