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Low-sodium salt substitutes are generally safe if one’s kidneys are functioning normally. Salt substitutes typically have a low sodium content and contain mostly potassium chloride to replace sodium chloride.
The downside is that they can be 10 times more expensive than table salt. They should also be used sparingly because they do not help to readjust one’s taste buds when one is still used to a high level of saltiness.
People with chronic kidney disease should avoid salt substitutes. Damaged kidneys may not be able to remove excess potassium. A potassium build-up may also cause abnormal heart rhythms.
Sea salt and kosher salt are sometimes touted as healthier alternatives to regular table salt because they are said to be lower in sodium.
Table salt is made up of 40 per cent sodium. According to the Mayo Clinic in the United States, table salt is mined from underground salt deposits and is heavily processed to eliminate trace minerals.
Some suggest that sea salt has added minerals which makes it healthier. Is this claim true?
Sea salt is made by evaporating ocean or sea water. It has traces of minerals like magnesium and calcium, but the amounts are too minute to have any benefit.
Kosher salt is chunkier and coarser than table salt. It is made from brine – a solution of salt and liquid – that is continuously raked during the evaporation process. It can also be made by compressing table salt crystals to produce coarser grains, according to the North American-based Salt Institute.
Teaspoon for teaspoon, kosher and sea salt have less sodium than table salt. This is because the coarser grains mean they are less densely packed when compared to a similar spoonful of fine table salt and hence contain less sodium. Still, do not be too liberal while using these salts to avoid consuming too much sodium.
In general, the Food Standards Agency (FSA) in Britain explained that the price and the type of salt – grains, crystals or flakes – do not make a difference when it comes to maintaining one’s health.
All salt contains sodium which can raise one’s blood pressure if consumed in excess, said the FSA.
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