What types of salt exist? Are there effective alternatives? Can you reduce your salt intake? As nutrition experts, we'll guide you through the essentials of salt in your diet with evidence-based insights.
Over the past decade, bread has seen a 25% reduction in salt content, with an average slice now containing 0.35 grams. Yet, the Consumers' Association notes that progress remains uneven across other products.
"Manufacturers committed to a 10% salt reduction in food by 2020, but not all categories are included, and there's no enforcement for non-compliance, limiting real change," explains Babs van der Staak, spokesperson for the Consumers' Association.
Read also: ‘Did you already know this about salt?’
If you're accustomed to high salt levels, cutting back can make food taste bland initially. The good news? You can retrain your taste buds. Gradually reduce salt every 2-3 days, and within 1-2 weeks, you'll comfortably halve your intake as cravings diminish.
Pro Tip: Balance sodium with potassium-rich foods like leafy greens, potatoes, and dairy. While sodium raises blood pressure, potassium helps lower it. Adults need 3-4.5 grams of potassium daily.
0.3g salt per 100g
Drain canned chickpeas (or soak and cook dried ones per package instructions). Sauté in olive oil over medium heat for 15 minutes, stirring occasionally. Season with pepper after 5 minutes and a dash of cinnamon in the last minute.
1.2g salt total
Dip fresh veggies in homemade yogurt-garlic sauce or guacamole. Flavor with garlic and lemon juice instead of salt for sustained energy from the fiber.
(Note: Store-bought pesto rivals chips in salt content!)
