John Myers
Excessive salt consumption should be avoided, especially in the case of certain illnesses, but it is also worth keeping an eye on the daily intake for healthy people. Finding an aromatic salt substitute for cooking is not difficult: the choice is large!
Eat a low-sodium diet with a salt substitute
The fact that too much salt is not good for the body is becoming increasingly evident in connection with illnesses. People often look for a salt substitute for high blood pressure. If those affected permanently exceed the recommended daily intake, this can increase blood pressure. The amount of salt per day that is healthy varies from person to person. There are salt-sensitive people who are particularly sensitive to salt. Others sweat a lot and tolerate more. The German Society for Nutrition (DGE) recommends as a guideline not to exceed an intake of 6 grams per day. In fact, a large part of the population in Germany absorbs significantly more. There is a lot of common salt in finished products in particular: some frozen pizzas already contain the daily amount. If you want to reduce the intake in a targeted manner, you should prepare as much unprocessed food as possible yourself – and use a salt substitute for seasoning. The DASH diet, which lowers blood pressure, is based on this concept, for example.
Buy a salt substitute or make your own
Spices, herbs, and Asian sauces are particularly good substitutes for table salt. The cooking expert knows how fish, oyster, and soy sauce can be used. A variety of spices and fresh or dried herbs can be used for German and Mediterranean cuisine. In order for these to develop their aroma optimally, a few basic rules must be observed when seasoning food – such as the right time to add them when cooking. The harmonious combination of several flavors is also important. If you are not sure what goes with what, you can simply use a herbal mixture as a salt substitute. Well-known examples are the herbs of Provence and Italian herbs, each of which goes perfectly with Mediterranean dishes. You can buy them ready-made or just mix them yourself. Recommended ingredients are basil, oregano, rosemary, savory, sage, and thyme.
Spices: plant-based salt substitute full of flavors
With the spices, it is best to slowly approach the desired intensity. Spicy varieties such as chili, paprika or pepper can quickly “spice up” a meal. Some flavors are not to everyone’s taste either: coriander, for example, has ardent admirers and passionate opponents. Some exotic spice mixtures such as Indian Garam Masala or Ras el-Hanout from the Maghreb cuisine also need to be carefully tried. Pepper, on the other hand, is a universal spice that most people like.
Whichever alternative to salt you choose, you may initially miss the white seasoning. Over time, however, the taste buds get used to it and can be “trained” to perceive new aromas. Otherwise, yeast flakes are an insider tip for everyone who misses salt. However, people with glutamate intolerance should avoid them.
