Some people try to reign in their salt intake by switching to sea salt because they think it’s lower in sodium than regular salt. Unfortunately, a new study shows that sea salt offers few advantages when it comes to lowering dietary sodium.
Sea Salt: Is It Lower in Sodium?
Before sprinkling your next entrée with sea salt, consider this. A new study published in Food Research International found that sea salt is no lower in sodium than table salt, although one type of sea salt called True Kona had 17% less sodium than the kosher salt they used as a control. But on the whole, sea salt is not significantly lower in sodium, and it’s more expensive than table salt.
Table Salt Versus Sea Salt: Are There Other Benefits to Switching to Sea Salt?
Some people point out that sea salt has a more pronounced flavor, so you may use less of it. This study also looked at this issue and found, contrary to popular belief, sea salt has about the same taste intensity as kosher salt.
What about the additional minerals in sea salt? Sea salt does contain trace levels of minerals like potassium, magnesium, bicarbonate, and calcium that aren’t present in table salt, but they’re in such small amounts that it’s unlikely to have any real impact on your body’s mineral stores.
Table salt is more processed than sea salt, and it contains additives including an anti-clumping agent, but, more importantly, it contains iodine. Iodine is essential for the production of thyroid hormone, a hormone that keeps your metabolism humming along.
One reason iodine deficiency is no longer prevalent is that iodine is routinely added to table salt. In other countries of the world where iodine deficiency is more common, there’s a higher incidence of mental retardation and growth retardation among infants born to moms who are iodine deficient. With the exception of some fish, eggs and dairy products, there aren’t a lot of good food sources of iodine. If you switch to sea salt you’re losing a good source of iodine.
Other Ways to Reduce Sodium in Your Diet
Since switching to sea salt won’t significantly lower the amount of sodium in your diet, it may not be worth the additional cost. Plus, there’s the iodine issue to consider. The best way to lower sodium in your diet is to eliminate packaged and processed foods since they’re the largest source of dietary sodium for most people.
If you buy packaged foods, always read the label. Some foods are unexpectedly high in sodium. You might expect potato chips and snack foods to be at the top of the list, but bread is a bigger source of sodium in the American diet because people eat so much of it. Canned soup, condiments, processed meats, and cottage cheese also contain significant amounts of sodium.
It’s nice to let someone else do the cooking, but when you visit a restaurant, you may get a day’s worth of sodium in one entrée. Fortunately, more restaurants are publishing nutritional information online so you can be a more informed consumer.
Another option? Skip the sea salt entirely. When you’re tempted to sprinkle salt on your food, use a salt-free herb and spice blend instead. Many spices and herbs are high in antioxidants so you’ll get additional health benefits as well.
The Bottom Line?
Sea salt may sound like a healthier alternative, but there are better ways to lower your sodium intake. Cut back on restaurant foods, packaged foods and fill your salt shaker with a blend of herbs and spices instead.
References:
Circulation 2012; DOI:10.1161/circulationaha.112.096115.
Medscape.com “Iodine Deficiency”
Food Navigator. “Sea Salt Not a Viable Sodium Reduction Strategy: New Data”
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How Does Sea Salt Differ from Table Salt?
Does a High-Sodium Diet Increase the Risk of Heart Disease?
I prefer sea salt, but I buy sea salt with NATURAL iodine in the form of sea vegetables. Also, be wary of where you get your sea salt. Many have toxic heavy metals and current labelling laws means that this does not have to be disclosed.
Best thing is to avoid sodium in most forms. Avoid processed foods and reaching for the salt shaker.
Clean, healthy food really does have enough sodium for good health already.
Iodine is available in foods naturally (such as seafood). You can also buy iodine supplements from the health food store.
I did switch to sea salt because I thought it was better as far as levels of sodium, but after reading this article I will be going back to regular salt because of the needed iodine. However, I don’t use salt very often just a pinch for taste. Thanks again Cathe always informative! PS I can’t wait to get my hands on Xtrain!!!
how about himalayan/pink salt? people even make that into a product called “sol” for all the minerals. thoughts?