Should You Use a Salt Substitute?

There’s little doubt that Americans eat too much salt. The American Heart Association recommends that Americans get no more than 2,300 mg. of sodium daily which translates into one teaspoonful of salt. Even if you don’t shake the salt shaker, most processed foods are loaded with sodium and those milligrams of sodium can add up quickly. One option that some people choose to lower their salt intake is to replace table salt with a salt substitute. What is a salt substitute and is it a good option for lowering sodium intake?

What is a Salt Substitute?

Conventional salt is made of sodium chloride crystals. Some table salts contain sodium and chloride, but have added iodine. Because of the health risks of too much sodium, companies came up with the idea of replacing the sodium in table salt with potassium to create a potassium chloride salt. The idea was to mimic the flavor of salt without the sodium. Salt substitutes are now sold in most grocery stores with names such as Nu-Salt and No-Salt.

Is a Salt Substitute a Good Choice for Reducing Sodium?

For some people, a salt substitute can be a good option for adding flavor to food without adding sodium. On the other hand, too much potassium can be bad too. Normally the body flushes out excess potassium through the kidneys, but people with certain medical conditions may have problems eliminating sodium which can lead to high potassium levels – a condition which can be dangerous. These include people with kidney disease, diabetes, and heart failure.

People who take certain medications are also at high risk of potassium imbalances if they use a salt substitute. These include certain blood pressure and heart medications. Even non-steroidal anti-inflammatory medications can contribute to potassium imbalances in people using salt substitutes. For this reason, anyone who has medical problems or is using a blood pressure medication, heart medication, or anti-inflammatory should consult with their doctor before using a salt substitute.

The Other Problem with Using a Salt Substitute

For most people, using a salt substitute doesn’t pose a danger; but many find the taste to be unappealing. Salt substitutes that contain potassium have a bitter flavor that can take some getting used to. While some people can adjust, others abandon salt substitutes and return to traditional table salt. Another option is to use a low salt product that’s made of a combination of sodium and potassium. These products usually have much less sodium, but have a more realistic salt flavor. An example of this type of salt substitute is Morton’s Lite Salt.

Using a Salt Substitute: The Bottom Line?

If you aren’t taking any medications and are free of medical problems, a salt substitute may work well. On the other hand if you find traditional salt substitutes to be too bitter, try a light salt such as Morton’s Lite Salt instead. You can also use a salt-free spice combination to add flavor to food and eliminate salt entirely.