Salt Substitutes And Trying To Make Food Taste Salty Should Not Be The Goal Of A Low Sodium Diet

July 19, 2012 0 Comments

By Debbie Benson

Using salt substitutes to make food taste salty should not be your only or main goal, when following a low sodium diet. You need to add flavor too. You will need to learn how to get rid of bland food. This includes learning how to increase flavor by using salt free seasonings, fresh herbs, fresh vegetables, citrus and fruits, vinegars, different cooking techniques and following good low sodium recipes.

When first trying to eat without salt, your food tastes bland. You miss the salt as this is the flavor you are used to. Your taste buds need time to re-train themselves to taste the food and not just the salt. For many it will take several weeks to several months to accomplish this. Don’t cheat with the salt shaker and the taste bud changes will happen and the changes will happen quicker.

Many doctors tell their patients “No salt substitutes”. That’s because most salt substitutes are made of potassium chloride. Much of the heart and blood pressure medication today is potassium based. Also, you might be supplementing with a potassium product. The doctors monitor you closely in the beginning to make sure your medications and potassium are in the right balance. If you add potassium chloride from salt substitutes you could throw off the benefits and be getting too much of this potassium chloride which can adversely affect your heart rate.

Note: Today many low sodium products have potassium chloride not just salt substitutes.

Your taste buds have trouble distinguishing between salt and sour. You sort of pucker-up either way. So using vinegars and lemons or most any citrus will help food taste saltier. These would be considered more natural salt substitutes.

Flavored vinegars are a great way to add flavor to your food without salt. There are so many kinds of vinegars to try. Just make sure you don’t use seasoned rice vinegars as they have salt and sugar in them. Use unseasoned rice vinegar. There are a multitude of flavorful herb vinegars to try. Tarragon is one of the saltiest tasting herbs. Using tarragon vinegar gives an amazing burst of flavor with a nice hint of saltiness. All brands are different so keep searching until you find one you like. Other vinegars to try would be apple cider vinegar, champagne vinegar, sherry vinegar, red wine vinegar, white wine vinegar and of course, the very popular balsamic vinegar (which tends to be more sweet).

Always keep fresh lemons and/or limes around. You won’t believe the difference they can make in helping your food taste salty. By adding a squeeze of fresh lemon juice at the end of your cooking or even at the table, you’ll find many dishes brighten up with a hint of saltiness. You may have noticed that many Mexican dishes, especially soups have wedges of lime at the table. Just take a little of your food to the side and try a little squeeze of fresh lemon or lime and test and see what the taste difference would be, before you add it to your whole plate or pot.

So you see, when searching for salt substitutes, it’s not just about making food taste salty. Although you might think this is the goal in the beginning. The goal should be learning to make your food flavorful, with perhaps a hint of saltiness.

Go now and sign up for the FREE Season It Newsletter when you visit Benson’s Gourmet Seasonings at Owner Debbie Benson has over 30 years experience promoting salt free seasonings, including cooking tips, no potassium chloride salt substitute, and recipes.

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