There's really no denying it: Salted fries (and pretty much everything else) taste a heck of a lot better than plain ones. But there's good reason to seek out salt alternatives from time to time: Going overboard on the salty stuff affects more than just your taste buds. In fact, it can lead to a host of serious health problems like hypertension, metabolic syndrome, chronic kidney disease, heart disease and stroke.
Though you need some sodium, most Americans consume way too much, with 90 percent of the population going over the daily recommended maximum of 2,300 milligrams, according to the U.S. Food and Drug Administration.
“Sodium plays a role in fluid balance, muscle contraction, nervous system signaling, and blood pressure regulation,” says dietitian Gena Hamshaw, RD. The catch: “Within our food system, it's easy to meet sodium needs but tricky to avoid getting too much." Why? Two words—processed foods. They tend to be loaded with the stuff.
“While many consumers know that canned soups tend to be very high in sodium, they may not realize that staples like bread and pasta sauce are also significant sources,” says Hamshaw.
In addition to being mindful of your intake of higher-salt foods, you can also help keep your sodium intake reasonable by swapping in other seasonings now and then. These 21 salt alternatives will give your food a little oomph, without all the sodium.
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1Black Pepper
“Black pepper usually goes hand in hand with salt, but adding it on its own can add just as much flavor without the added sodium,” says nutritionist Patricia Bannan, RDN. Not to mention, its active compounds might help fight inflammation.
Add this versatile salt alternative to savory recipes like soups, baked chicken or fish, and pastas.
2Garlic
“Often associated with Italian dishes, garlic is a pungent relative to onion that can add tons of sodium-free flavor,” says Bannan.
When a recipe calls for garlic, here’s even more of an incentive to double the quantity: “Garlic has been associated with a number of health benefits, such as boosting immunity, lowering blood pressure, and improving cholesterol levels,” Bannan explains.
3Paprika
Paprika doesn’t just offer a pretty sunset hue to roasted dishes, but it also makes a stellar salt alternative. “Made from dried peppers, paprika can add a sweet, smoky flavor," says Bannan.
Paprika can be used in many recipes, such as savory stews, chili, baked meats, fish, or poultry.
4Oregano
According to Bannan, this aromatic herb, used widely in Italian and Greek cooking, adds a bright flavor to recipes like sauces, pizza, chicken, and fish.
“It can be used either fresh or dried, and is a flavorful way to cut back on sodium,” she says.
5Cayenne Pepper
If you can tolerate the heat, sprinkle a dash of cayenne over your next burrito bowl.
“This spice packs a spicy kick, and can add a similar flavor as hot sauce but without the high levels of sodium,” says Bannan. Cayenne is great for soups, tacos, and salsa—and may offer the added benefit of boosting your metabolism.
6Nutritional Yeast
Vegan “cheesy” kale chips, anyone? Beyond working as a great non-dairy cheese substitute in everything from mac to nachos, nutritional yeast is an excellent source of B vitamins.
It's an especially good source of vitamin B12, which is often a nutrient of concern, particularly for vegans, according to Bannan. Plus, nutritional yeast contains both fiber and protein to help keep you full.
7Thyme
It’s about thyme this herb became a mainstay (sorry, had to). “Thyme can be used in both fresh and dried form, and is a sodium-free way to boost flavor in roasted veggies or chicken, baked fish, or meat marinades,” says Bannan.
While many pre-made broths are loaded with sodium, low-sodium versions that contain less than 140 milligrams per serving are fair game, says Bannan.
“Low-sodium broth can help you control how much salt you add to dishes like soups, stews, and chili," she says.
Plus, it can also be an alternative way to add flavor to other dishes as well. Add low-sodium broth to mashed potatoes, or use it to cook whole grains like brown rice or quinoa. For even more flavor, Bannan suggests stirring in thyme and oregano, too.
9Basil
Basil has an incredible flavor and aroma that compliments so many different foods, from vegetables and meat to cheese and fresh fruit, says Hodson.
Plus, “basil is packed with vitamins K, A, C, and E, and known for its antioxidant, anti-inflammatory, and antibacterial properties,” she says.
Blend it into pesto, use it to garnish pizza and pasta dishes, sautée it with veggies, toss it with mixed greens for a flavorful salad, or combine it with oil and vinegar for homemade dressing.
10Sage
Skip the salt and use sage to flavor meats, risotto, polenta, and bean dishes—either on its own or paired with other herbs.
“Like many leafy greens, sage is rich in vitamin K, which helps to make and regulate proteins involved in bone metabolism and blood clotting,” says Hodson. One teaspoon contains 10 percent of your daily vitamin K needs.
11Dill
Fun fact: Dill is a botanical cousin of celery, so it's similarly low in calories and boasts a distinct lemony-sweet, slightly bitter flavor, says Hodson.
Dill can be an excellent source vitamins A and C—and may support digestive and kidney health, she adds.
“While many people immediately associate dill with pickled cucumbers, this herb is actually very versatile," Hodson says. "Its refreshing, lemony zing pairs well with chicken and fish dishes, potato salads, and chilled noodle- or tomato-based salads.”
12Lemon Juice
Want to cook like a chef? Start using lemon juice in place of salt. “Its unique chemical properties allow it to brighten the color of vegetables when added to dishes at the very end of cooking,” says Hodson.
Lemon juice is also packed with vitamin C, which plays an active role in immunity, skin elasticity, iron absorption, and heart disease prevention.
Hodson recommends adding it to stir-fries or tomato sauce, or squeezing it onto chicken, fish, and vegetables.
13Turmeric
Turmeric is flying off the shelves for its anti-inflammatory benefits, but it also happens to make a great flavor-booster and salt alternative.
“Turmeric is well-known as a staple ingredient in curries, but its earthy-sweet, slightly peppery flavor also pairs well with eggs, soups, stews, or roasted root vegetables,” says Hodson.
Pair it with black pepper, which contains piperine, a compound that significantly increases turmeric's bioavailability and absorption.
14Apple Cider Vinegar
Even if you're not into ACV shots, the fruity vinegar is still worth your time. “Apple cider vinegar can be a delicious sodium-free addition to a wide variety of dishes,” says Hodson. “Its tangy, fruit-forward flavor packs a big punch, so a little goes a long way.”
While more research is needed to confirm current findings, ACV might also help promote satiety and lower blood sugar levels, Hodson says.
Mix it with olive oil to make salad dressings and add it to marinades to brighten protein dishes.
15Rosemary
Rosemary has a wintery pine tree-like taste, so it’s no surprise it pairs well with hearty soups, stews, and other comfort food fare, according to Hamshaw.
Try it in plant-based loaves (like this lentil loaf) and shepherds pies.
16Balsamic Vinegar
Like ACV, balsamic vinegar does a great job of brightening the taste of any dish for a negligible amount of calories.
Though commonly mixed with olive oil, balsamic also works great atop meats, cooked vegetables, and grilled fruit when simmered down to a balsamic reduction.
For a crunchy low-sodium snack, Hodson recommends drizzling balsamic vinegar onto low-sodium chickpeas and roasting them for 30 minutes.
17Kelp Granules
If you’re looking for a mildly salty flavor without the actual salt, look no further than this newly-trendy seasoning.
“Kelp granules are especially interesting because they're rich in iodine, which is an essential nutrient that's often difficult to obtain adequately without iodized salt,” said Hamshaw.
Since kelp granules do taste somewhat similar to seaweed, pair them with crab cakes, chowders, or other traditional or plant-based versions of seafood dishes.
18Red Wine Vinegar
Low sodium, calorie-free, and bursting with light flavor—what’s not to love about red wine vinegar?
According to Hodson, red wine vinegar's sharp flavor makes it an ideal candidate for salad dressings, marinades, and pickling. It also pairs well with beef, pork, and vegetables.
19Dried Onion
In spite of its bold taste, dried onion contains no salt, so it's an especially great salt alternative for low-sodium dieters, says Hamshaw.
“Onion powder is intensely flavorful, and perfect for adding distinctive flavor to food without having to peel, chop, and sautée onions,” she says.
Try it in soups, mashed potatoes, chicken or egg salads, and marinades.
20Coriander
“Coriander is somewhat unique among spices in that it has a bright, almost citrusy flavor,” says Hamshaw. “It can add depth and contrast to savory dishes, and is often called for in Indian and Mexican cuisine.”
If you’re preparing globally-inspired meals and looking to reduce salt, coriander a great way to maintain flavor while retaining the integrity of the dish.
21Parsley
“Like most fresh herbs, parsley is low in sodium yet flavorful, which means that it's a perfect seasoning choice for those who want to reduce salt intake,” says Hamshaw.
Because of its bright and fresh taste, parsley is a great salt alternative for savory and hearty dishes like wintertime stews, pasta dishes, and mashed potatoes.
Marissa MillerMarissa Miller has spent a decade editing and reporting on women’s health issues from an intersectional lens with a focus on peer-reviewed nutrition, fitness trends, mental health, skincare, reproductive rights and beyond.
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