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