We may feel almost inadequate when it comes to giving up something we like, even though we know it may be harmful to us. “…the spirit indeed is willing, but the flesh is weak,” says the Bible (ASV). Many people enjoy foods they know they probably should eat sparingly. Who doesn’t like foods high in sugar, alcohol, salt, and fat? Salt reduction is one of the more frequent dietary restrictions imposed on us. How we do love our pretzels, potato chips, saltines, roasted peanuts, and other foods liberally coated with ordinary table salt, sodium chloride.
Why So Much Salt?
Processed foods frequently contain a ridiculously high amount of sodium added as a preservative or flavor-enhancer. One obvious example on the market is canned soup. Have you ever read the label on a can of soup? It is shocking how much sodium in the form of table salt there is in a can of condensed soup. Knowing this, one manufacturer of canned soup offers a reduced sodium line to the public. Even this reduced line is high in sodium! And it is sold at a higher price than the soup with more salt! Other food examples, canned or bottled, are beans, sauerkraut, spaghetti sauce, and pickles. Of course, condiments and spices may contain astronomical amounts of salt.
How Much of a Problem is Salt to You?
Most of us, knowing all of this, continue to buy these foods because they appeal to our senses. Others, however, may have greater self-control and desire to improve their health. The most commendable among these are those persons who simply reduce their salt intake by refusing to eat foods high in sodium. They may accomplish this by decreasing processed foods in their diet. They may cook without salt, and not include a salt-shaker when they serve meals. They may consume more fresh fruits, vegetables, and whole grains – and less salty meat.1 They may also restrict their intake of cheese.
Enter Potassium, a Sprinkle Salt Substitute
Maybe we don’t have quite that degree of self-control, or maybe our needed reduction of sodium is not quite so serious. We may feel we only need reduce our intake of salt slightly. Rather than eliminate the salt-shaker from the table, we may choose to purchase a reduced-sodium salt substitute, say a 50-50 potassium chloride-sodium chloride product. This cuts back shaken sodium by half! Or we are a bit more restrictive and buy a substitute with closer to 100% potassium content. There are such products available at the grocer’s. Potassium-based salt substitutes introduce a bitterness along with their saltiness.
Any Risks to Potassium?
The question is, how desirable is it to reduce sodium in this fashion? Is it a win-win situation, or are there drawbacks, even risks? Please note:
For healthy persons, a partial reduction in sodium, and replacement with potassium does not appear to be dangerous, however for the health-compromised, it is unsafe to do this.
For persons with liver disease, it is imperative they do not use salt substitutes at all.2
Those with kidney disease should use only salt substitutes low in potassium.2
Unfortunately, such health-compromised individuals are left to their own devices when it comes to reducing sodium in their diet. Some have elected to use more spices and herbs in their meals. There are even sprinkle substances, such as Mrs. Dash® seasonings,3 that some have found eases the pain of restricting table salt intake.
1 Some meats high in sodium are bacon, hot dogs, sausage, ham, corned beef, lunch meats, canned tuna, canned chicken, and sardines.
2 See the University of Wisconsin‘s article on sodium substitutes.
3 The use of Mrs. Dash seasonings to enhance food flavor without adding sodium should not be confused with the dietary plan promoted by the National Heart, Lung, and Blood Institute.
