Salt: The Ally Taking Up Too Much Space on Your Plate

While salt is an essential nutrient for the human body, the fact remains that, generally, people tend to consume too much. According to the World Health Organization (WHO), almost all populations consume too much sodium, which can have serious health consequences. This is the case in Canada for more than half of its population (58%), who exceed the recommended limits. Read this overview of a healthier diet… for you to take with a grain of salt.

The benefits of salt

It is first necessary to remember that salt is not inherently bad, as long as it is not consumed in excess. It must be part of a balanced diet: required for fluid and hydration balance; the normal functioning of cells; the transmission of nerve impulses; maintaining blood plasma volume in the blood; and even balance.

The Canada Food Guide recommends less than 2,300 mg of sodium per day, which represents just under 6 g—or 1 teaspoon—of salt.

The WHO, however, is a bit more conservative: it recommends 2,000 mg of sodium per day, which is 5 g—or slightly less than 1 teaspoon—of salt.

The dangers of too much salt

The link between a high-sodium diet and high blood pressure has been known for decades. Too much sodium therefore leads to a higher risk of cardiovascular diseases, but the WHO also highlights a higher risk of stomach cancer, obesity, osteoporosis and kidney disease.

Globally, approximately 1.89 million deaths annually are attributable to excessive consumption of salt.

How to consume less salt

Official sources all point to the same thing: processed foods are where we find the most salt—those bought at the grocery store or meals prepared in restaurants. It’s recommended to avoid these foods on a regular basis.

A recent report by the Institut national de santé publique du Québec (National Institute of Public Health of Quebec) lists nine main food categories in which Quebecers consume the most salt:

Bread
Charcuterie
Sausages
Vegetables (in vegetable juice, tomato paste, frozen fries)
Cheese
Sauces and dressings
Soup
Cookies and cakes
Cereal

At home, priority should be given to nutrient-rich foods without any added salt, such as vegetables, fruits, whole grains and protein-rich foods. It is easier to add a small amount of salt to your dishes, as well as to flavour them with herbs and spices.

Which salt to choose

Several types of salt can be found on the market. These salts are all identical, chemically speaking; it’s primarily the taste that differs.

Iodized salt (a.k.a. table salt)

According to the WHO, all salt that’s consumed should be fortified with iodine (iodized salt). This micronutrient is essential to the body. It is used to produce thyroid hormones, which regulate growth and the development of many organs. In children, it is necessary for healthy brain development. At all ages, iodine optimizes cognitive function.

Fleur de sel

This premium sea salt is often used for finishing. It gives a more refined look to dishes, but is not any more beneficial to one’s health. It is enjoyed for its milder flavour and crunchy texture. It may have a high content of minerals like calcium and magnesium, but does not contain iodine.

Pink Himalayan salt

As its name suggests, this salt comes from a mine in Pakistan. It contains minerals in small quantities, including a slight amount of iron, which gives it its pinkish colour, but their nutritional contribution is too low to have any effect on one’s health.

Lower-sodium substitutes

The WHO suggests replacing classic salt with potassium-rich substitutes, but emphasizes that this recommendation applies only to adults and not to pregnant women or children. It is also recommended that people suffering from kidney failure should not consume this type of substitute, nor should any other person with a medical condition that makes it difficult to excrete potassium. When in doubt, be sure to consult your doctor before making such a change.