Get the Salt Out by C.N.S. Ph.D. Ann Louise Gittleman
Authors: C.N.S. Ph.D. Ann Louise Gittleman
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products. While even natural cheese is salty, it is still far lower in salt than most processed foods, and it is more nutritious.
BONUS TIP:
Although few people realize it because dairy products do not taste salty, dairy products are good sources of bio available sodium. Some sodium-sensitive individuals may need to limit their consumption of dairy products, especially their intake of salt-rich cheese and buttermilk. Individuals who have low-sodium levels, however, may want to increase their intake of these foods.
67Higher-sodium vegetables, such as celery, carrots, beets, parsley, chard, kale, and spinach, can be used to impart naturally salty flavors in cooked foods. If you have a low-sodium blood level, emphasize these foods in your diet to increase your sodium intake.
68Salt-free herbal seasonings are the safest and best alternatives to salt for sodium-sensitive individuals. Made from flavorful herbs that contain more minerals like potassium and magnesium than sodium, salt-free seasonings come in a multitude of tasty varieties and are a real boon for anyone trying to reduce his or her sodium intake. When choosing a seasoning, be sure to buy one that does not contain MSG in any of its various forms. (See tip 90 for more information.) One good brand to try is The Spice Hunter, which does not add MSG to any of its sixty different varieties of salt-free blends.
69Try making your own herbal seasoning. This way, you can be sure to avoid both salt and MSG, and you can experiment with blends that suit your tastes. Here are a few suggestions of herbal combinations that make excellent, piquant salt substitutes:
Equal parts ground cayenne and dried mint leaves
Equal parts dried marjoram, dried sage, ground cumin seed, and ground celery seed
Four parts onion powder, two parts paprika, two parts garlic powder, and three parts cayenne pepper
Two parts peppercorns, one part allspice berry, and one part mustard seed, ground in a pepper mill as needed
Remember that freshly ground or crushed herbs and spices have the strongest flavor and aroma.
70Salt substitutes made with potassium chloride may sound like a good idea, but they should be avoided. Although these products do supply additional potassium in the diet, the potassium they supply is unnatural, and the body does not utilize it well. They also contain the same undesirable chemical additives found in table salt. In large amounts, potassium salts can cause nausea, vomiting, diarrhea, and ulcers, and they sometimes distort the flavor in foods and leave a bitter taste. The best way to get salt out of your diet is to use the tips in this book, not to turn to artificial replacements.
71Determine which kind of salt or salt alternative is best for you. One person may feel best using miso (see tip 65) or reduced-sodium tamari (see tip 63) while another may tolerate Real Salt better. Since our individual body chemistries are so different, we need to choose the sodium sources we feel best eating on an individual basis as well.
SUPERMARKET SAVVY
72Shop for groceries mainly in the outer aisles of your supermarket— the produce, meat, dairy, and bulk food sections. These sections carry mostly natural foods that have little or no salt added. A grocery store’s inner aisles, however, are home to foods that are loaded with salt and sodium preservatives so they can sit on the shelf for long periods of time without spoiling. If you limit the groceries you pick up from the inner aisles and buy mostly natural foods from the outer aisles, you will automatically reduce your sodium consumption dramatically.
73Take trips to your local natural food store to seek out better forms of salt and salted foods. You should be able to find a wider selection of unsalted foods there as well as unrefined sea salt or Real Salt. Contrary to the beliefs of some of my clients, however, not all foods carried in health food stores are low in sodium. Though the foods carried there are usually superior
BONUS TIP:
Although few people realize it because dairy products do not taste salty, dairy products are good sources of bio available sodium. Some sodium-sensitive individuals may need to limit their consumption of dairy products, especially their intake of salt-rich cheese and buttermilk. Individuals who have low-sodium levels, however, may want to increase their intake of these foods.
67Higher-sodium vegetables, such as celery, carrots, beets, parsley, chard, kale, and spinach, can be used to impart naturally salty flavors in cooked foods. If you have a low-sodium blood level, emphasize these foods in your diet to increase your sodium intake.
68Salt-free herbal seasonings are the safest and best alternatives to salt for sodium-sensitive individuals. Made from flavorful herbs that contain more minerals like potassium and magnesium than sodium, salt-free seasonings come in a multitude of tasty varieties and are a real boon for anyone trying to reduce his or her sodium intake. When choosing a seasoning, be sure to buy one that does not contain MSG in any of its various forms. (See tip 90 for more information.) One good brand to try is The Spice Hunter, which does not add MSG to any of its sixty different varieties of salt-free blends.
69Try making your own herbal seasoning. This way, you can be sure to avoid both salt and MSG, and you can experiment with blends that suit your tastes. Here are a few suggestions of herbal combinations that make excellent, piquant salt substitutes:
Equal parts ground cayenne and dried mint leaves
Equal parts dried marjoram, dried sage, ground cumin seed, and ground celery seed
Four parts onion powder, two parts paprika, two parts garlic powder, and three parts cayenne pepper
Two parts peppercorns, one part allspice berry, and one part mustard seed, ground in a pepper mill as needed
Remember that freshly ground or crushed herbs and spices have the strongest flavor and aroma.
70Salt substitutes made with potassium chloride may sound like a good idea, but they should be avoided. Although these products do supply additional potassium in the diet, the potassium they supply is unnatural, and the body does not utilize it well. They also contain the same undesirable chemical additives found in table salt. In large amounts, potassium salts can cause nausea, vomiting, diarrhea, and ulcers, and they sometimes distort the flavor in foods and leave a bitter taste. The best way to get salt out of your diet is to use the tips in this book, not to turn to artificial replacements.
71Determine which kind of salt or salt alternative is best for you. One person may feel best using miso (see tip 65) or reduced-sodium tamari (see tip 63) while another may tolerate Real Salt better. Since our individual body chemistries are so different, we need to choose the sodium sources we feel best eating on an individual basis as well.
SUPERMARKET SAVVY
72Shop for groceries mainly in the outer aisles of your supermarket— the produce, meat, dairy, and bulk food sections. These sections carry mostly natural foods that have little or no salt added. A grocery store’s inner aisles, however, are home to foods that are loaded with salt and sodium preservatives so they can sit on the shelf for long periods of time without spoiling. If you limit the groceries you pick up from the inner aisles and buy mostly natural foods from the outer aisles, you will automatically reduce your sodium consumption dramatically.
73Take trips to your local natural food store to seek out better forms of salt and salted foods. You should be able to find a wider selection of unsalted foods there as well as unrefined sea salt or Real Salt. Contrary to the beliefs of some of my clients, however, not all foods carried in health food stores are low in sodium. Though the foods carried there are usually superior
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