consciouseating
SALT
OF THE EARTH
by Dr. rallie mcAllister
Tasty Treat
A
mericans love the taste of
salt, and most of us eat far When used conservatively and
too much of it. On aver- creatively, finishing foods with
age, we consume 10 grams daily, natural salts can make nutritious
the amount in two teaspoons, and eating more enjoyable. According
double the 5 grams per day rec- to purveyors of natural salt prod-
ommended by the World Health ucts, these can deliver 50 or more
Organization. trace minerals, including calcium,
All of this mindless salt con- magnesium, potassium and iodine,
sumption is wreaking havoc with all within the bounds of good taste.
the nation’s health. A recent meta- “Good salt has a tremen-
study published in the British Medi- dous impact on the flavors of vari-
cal Journal confirmed that high salt intake elevates blood ous foods,” explains Dave Joachim, author of The Science
pressure and increases the risk of heart disease and stroke. of Good Food and founder of Chef Salts, a line of premier
Because it increases the amount of calcium we excrete in seasoning blends. “It can intensify some flavors, includ-
our urine, it also tends to weaken bones and make us more ing sweet and savory, or umami, while diminishing others,
vulnerable to osteoporosis, according to research at the Uni- such as bitter and tart flavors. That’s why a salt rim on an
versity of California, San Francisco. organic margarita glass works so well—salt suppresses the
Although table salt contains two elements—sodium and tartness of the lime and brings out its subtle sweetness.”
chlorine—it’s the sodium that’s responsible for most of the With a mind-boggling variety of culinary salts available,
negative effects, which become worsened by the typically choosing just the right one can be a challenge. “Each type
low levels of potassium in many diets. of salt has unique qualities,” advises Joachim. “Differences
“Sodium and potassium must be balanced for good in color, flavor, and texture are created by the mineral and
health. Americans need to increase their potassium as much moisture content of the salt, the size and shape of the crys-
as they need to decrease their sodium,” advises nutrition tals and even the harvesting methods used.”
specialist Jonny Bowden, Ph.D., a certified nutrition special- Each also stands in stark contrast to common table salt,
ist and author of The Most Effective Ways to Live Longer. which is 99.7 percent sodium chloride that has been heat
“Fortunately, fruits, vegetables and whole grains aren’t just blasted, stripped of other minerals and chemically treated
low in sodium; they’re also rich in potassium.” to re-infuse iodine content. Yes, iodine is essential for good
We can dramatically curb our salt consumption both health; it is important for the production of thyroid hor-
by eating more plant foods and limiting processed foods, mones and critical for pregnant women, observes Jim Roach,
which account for an average 77 percent of our daily sodium a medical doctor and founder of Midway Center for Integra-
intake. Another 12 percent occurs naturally in meats, grains tive Medicine in Midway, Kentucky. He reports that as more
and produce. Only about 11 percent comes from the salt people shy away from their old salt standby, “Americans are
shakers on our tables. getting less iodine than 30 years ago.”
“If we cut back on foods that come out of cans and box- But another way to meet the body’s basic iodine needs
es with bar codes, we’d have more wiggle room with table is with natural salt, as well as sea vegetables such as kelp,
salt,” says Bowden. Then, it’s vital to pick our salt wisely. wakame and nori, the seaweed used for making sushi. While
remaining mindful of our overall sodium intake, we can take
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San Diego Edition
www.na-sd.com
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