Should We Cut Down on Salt?

[@harryli5278]

Sorry Helen, I love your channel, but there is at least one direct substitute. Potassium chloride!!! I can’t believe people don’t know this. FYI, salt in cooking usually mean Sodium Chloride. (In chemistry, salt, sugar, alcohol, organic etc. all totally mean something else. I won’t go into that because this is a cooking channel.) MSG is Monosodium glutamate, this is still sodium, and it’s an organic salt in chemistry. That’s right!!!! MSG is ORGANIC!!!! From a health perspective, humans need more potassium than sodium. Most people require about 2300mg of Sodium, but the Adequate Intakes for Potassium is 4700mg according to the following . (The weight mentioned here is pure Sodium or Potassium weight, not Sodium Chloride or Potassium Chloride weight.) ods.od.nih.gov/factsheets/Potassium-HealthProfessional/ Taste wise, Potassium is salty, very similar to Sodium. But if you use too much, there will be a slight bitterness. But don’t worry, your food will be too salty to eat before your taste the bitterness. There are many companies that mix Sodium Chloride and Potassium Chloride together in 1:2 or 1:3 ratios to get a balanced taste and you can find them in your super market. Here’s an example: www.losalt.com/uk/ I’m not affiliated with LoSalt, but I wish they could pay me for mentioning them. I actually use a different brand, but just google Potassium salt or Low sodium salt. Most people I know controls sodium because of blood pressure. Potassium can help reduce blood pressure. Disclaimer, I’m not a doctor, but there are research backing it up.

[@helenrennie]

Wow -- a useful comment! Thank you. Just ordered LoSalt on amazon to try. Very curious how similar it is to sodium-chloride. just curious, why do they mix sodium chloride with potassium chloride? why not just use potassium chloride? is it to reduce the bitterness?

[@mnamous9823]

Helen Rennie #realcomment “Wow - a useful comment!” 🙄 Rude.

[@harryli5278]

@@helenrennie I don’t know exactly why they mix it. The following is just my opinion. And I shouldn’t have mentioned the bitterness. I’ve done a test with 5 grams directly in my mouth and I’ve been using Potassium salt (the 1:2, 33%:66% kind) in my cooking every day and I can’t taste the bitterness. Please let me know if you can taste the bitterness. I think they actually do it for health reasons. With good health reasons, it is easy to market the product etc. There’s a minimum daily intake requirement for Sodium. If they sell the pure potassium version, then the customer may not know they have to add extra sodium to their diet. The following is based on a research paper I saw 5 or 6 years ago, so take it with a grain of salt. That research paper showed healthy people with a low sodium diet, with daily intake of 3 grams of sodium chloride or less have a very high chance of developing hypertension. Their reasoning is that sodium is used for many things; you actually damage your body if you don’t eat enough. And you also increase your blood pressure if eat too much, but healthy people can regulate the excess salt quite easily. And this 3 grams of salt is the full sodium chloride, not the ‘2300mg of Sodium’ that I mentioned in the previous post. 2300mg of sodium is equivalent to about 6 grams of sodium chloride. Thus I’ve always eaten at least 3 grams of salt per day. Then I did a calculation based on LoSalt. Sodium chloride is 33%, potassium chloride is 66%, in order to get 3 grams of Sodium chloride daily, I have to eat 9 grams of LoSalt per day. 9 grams is a lot… So I usally just use 4-5 grams of LoSalt and add extra soy sauce and MSG to get enough Sodium. It is extremely hard to get the 4700mg potassium daily intake, I’ve always wondered who comes up with these daily intake values.

[@cyberherbalist]

@@mnamous9823 - Who's being rude here?

[@dwaynewladyka577]

@@helenrennie One of my late uncles, (who passed away 11 years ago at age 83), had Lo Salt. He was a diabetic and was also had a weight issue. He had to reduce his sodium intake.

[@DavidFSloneEsq]

That Mayo Clinic quote is really inexplicable. In my experience, the closer to the Mediterranean I get, the more that most foodstuffs - meat, fish, fowl, vegetables, grains - are viewed as simply delivery systems for olive oil and sea salt!

[@DavidFSloneEsq]

... oh... and wine, of course. One mustn’t forget wine.

[@shitlista4283]

Yeah, but a tablespoon or two of olive oil is more healthy than a big fat steak and fries :)

[@Luthian2112]

I love salt. I particularly like the fact that it keeps you alive.

[@Lemme-sniff-ya]

I love the fact that it puts carbs into my muscles so they can grow.

[@j7ndominica051]

Salt still has its effect of swelling feet on a high fat diet after the initial adaptation period during which it is rapidly excreted. But yeah, the amount of fat that is "high" is absolutely tiny compared to normal grain meals that absorb 4 times as much water. I have the same "normal" fat as before but removed the grains. Maybe glutamate can partially substitute for salt? They are typically found together in foods.

[@gordonhamnett1289]

As someone who loves to cook healthfully, one point I have heard many times from multiple sources is if you salt appropriately throughout the cooking process you need less salt than if you add it all at the end to achieve the desired taste. I have to be careful because my wife prefers less salt than me so I always use unsalted butter, low sodium stocks, go easy during prep and add a little bit more for myself at the end. You converted me Diamond Crystal Kosher salt quite while ago. Great topic!

[@helenrennie]

I think you should add salt throughout the cooking process, but it has nothing to do with using less salt. People say that salting through out the cooking process requires less salt just because it makes them feel good. Just like "if you use Himalayan pink salt, you'll need less of it." You salt during the cooking process because it results in more even seasoning and it brings out more aromatic compounds. If you only add it in the end, it doesn't have a chance to penetrate. There are cases where you salt in the end (leafy greens because they shrink so much, stocks because you never know how much you'll reduce them, etc). I only use salt free butter and salt free stocks. That doesn't mean anything. By the time I am done cooking a dish, I get as much salt into it as needed to produce optimal taste to my liking. Of course, everyone's taste is different. So my sweet spot is not everyone's sweet spot. But what I meant by this video is that you should taste and experiment. But you should taste with the intention to tinker. Most people taste and go "that's fine."' They rarely push it and try to get it more intense.

[@gordonhamnett1289]

Thanks for the explanation Helen! @@helenrennie

[@daviddickey370]

Very sensible video, Helen. I agree that too many Americans are salt-phobic. I've recently read NY Times columnist (& MD) Aaron Carroll's 2018 book, “The Bad Food Bible: How and Why to Eat Sinfully,” which devotes a chapter to the evidence concerning the health effects of salt. He notes: “People eating too much salt should consume less, lest they develop cardiovascular problems. People with high blood pressure should definitely limit their sodium intake as much as possible. But does this mean that we should all steer clear of salt? No. Many of us may get too little salt. Americans, for instance, consume 3.4 grams of sodium per day on average. This is on the low end of the “safe zone” of 3 to 6 grams delineated in the 2014 New England Journal of Medicine study.” P.S. So glad to hear somebody finally pronounce Samin Nosrat's name: since she came to my notice I've been saying to people “I'm sure this is wrong, but it looks like her name would be pronounced in English something like Salmon-Nose Rat.” (Yes, lets just posit that non-English languages are certainly not one of my strengths!). I found her book to be genius, so I'm excited to see you talk about the book's ideas!

[@linhgia8242]

Your talk on salt phobia is amazing! My grandmother always oversalted our food, so I developed a fear for salty food (I ate unseasoned omelette for years!). Not until I cooked my own food and cook for others that I know my food is bland. Still trying to be confident with adding pinchs of salt, but your tips on blanching veggies and pasta certainly helped me! Thank you!

[@yay-cat]

Hi Helen! a high (saturated) fat, high salt, and low carb diet is really really good for you. Controversial take because it goes against outdated dietary guidelines. Go see a website/ youtube called diet doctor where they cover all the science (and do include studies that don’t support their viewpoint). Anyway, I came to drop a comment because you and Kenji are the only you-tubers I know that really like a good experiment and I would love it if you could try to make a mayo / aioli using saturated fats. So saturated fats are solid at room temperature (tallow, butter, chicken/duck fat etc.) and are very good for you in spite being labelled as “bad fats” (outdated science). Mayo would traditionally be made using this or a cold pressed virgin monounsaturated oil from fruit or nuts like olive oil. Because of the single double bond these are liquid at room temperature but can go rancid very easily. I know olive oil has quite a strong flavour that might overpower a mayo but you get milder ones and if you add garlic & anchovies to make a Caesar style dressing or spread it might taste ok? The high fat low carb crowd (HFLC) are very against modern cooking oils (specifically seed oils). These polyunsaturated fats have to go through extreme chemical/industrial processing to prevent oxidation of the multiple double bonds and to take out the rancid flavour so that they are neutral tasting and have a high smoke point. Because they are cheap and convenient in everything from baked goods to fried crisps, these seed oils dominate supermarket isles / processed food. Well palm fat is also used in junk food because as a saturated fat it’s more shelf stable but many people avoid it because of questionable farming/ supply chains. Coconut fat is also a saturated fat but I’m not sure what you would pair a coconut aioli with? Anyway, if you have the time, I think a lot of people would be interested in a cooking video that shows how to make a home made “mayonnaise” from a melted saturated fat and it seems like a fun culinary avenue to explore. Also deep fried potatoes etc in tallow are apparently really good (Mc Donalds used to do it like that). The low carb folks won’t eat potatoes but a video about various green (above ground, non starchy) veggies or proteins being fried in something like tallow would be really popular. Like making tallow is it’s own process but how would you store and reuse it? to what temperature do you heat it to fry? Can I salt my onions beforehand if the frying fat is less likely to oxidise? it’s all a bit ‘confit’. If you’re interested in history of the science behind fat and health, I like a book called “the big fat surprise”. #realcomment

[@randalljackson4574]

"It sounds so scandalous, that it's fun to say" I love that; my sentiments exactly!

[@SaschaWagner]

People will flame me for saying this, but try MSG.

[@cristrivera]

MSG is a umami bomb, great flavor indeed

[@adf8664]

I thought that too. I love MSG.

[@helenrennie]

yes, msg is one of those sadly misunderstood ingredients. there is absolutely nothing wrong with it. sure, some people are allergic to it, but some people are allergic to nuts, strawberries, etc.

[@jimmyrrpage]

YES! THANK YOU! I absolutely abhor how misunderstood and hated MSG is. Ever since really giving it a try, I've found MSG to be indispensable in cooking... at least in certain applications. Just a tiny but can kick up any kind of stock or broth to another level, for example. As for the allergy... do you really think there is some kind of allergy, Helen? I've read that the so-called "Chinese Food Sickness" wasn't even real... the man who thought he had it made up a correlation without causation. I've also heard of (though never read the papers on) studies trying to find such a sensitivity, but failing to do so.

[@gjoep]

Maybe a great idea to lessen the amount of salt used, as it accentuates most umami/salty flavors. Just try not using it daily, or use more than 1/4 of a teaspoon.... to be honest I’d prefer doubling on salt or adding a bit of any ferment or umami taste for health reasons.

[@max_meliani]

I once read on reddit, can't recall the specific user, that sometimes a person might think a dish needs more salt, while what it's missing is actually umami and therefore MSG would do the trick. MSG does not have the same effect of salt on kydney health or blood pressure, so adding some extra would produce a similar flavor profile without increasing the salt

[@vickimoseley7434]

I love that you tell it like it is!

[@MisterJeffy]

Reducing salt is easy if you know how much salt you are eating. A lot of commercially made condiments are loaded with salt for example: soy sauce, fish sauce, mustard, and ketchup. Canned foods contain a lot of salt unless they are labeled no salt added. (No salt added canned tomatoes are wonderful). Fast foods and manufactured snacks also contain lots of salt. Read the label for the amount of salt in a serving in snacks and and food. Contrary to a commonly offered advice that it's a bad idea to add salt, adding salt as you cook is generally not the problem. If you cook from scratch and add salt as you cook, you know how much salt you are adding , so it's easy to stay within a daily allowance.

[@seanonel]

Thank you Helen! I've developed a cooking method whereby I nearly always am only using the moisture content of my ingredients to cook the ingredients in. I have found that I nearly always have absolutely no need for adding salt as the flavours are so intense. Obviously I use salt when I need it, but it is so liberating to not feel compelled too constantly be seasoning! Love watching your show!

[@markbeck8384]

Oh, in response to that: I think a little MSG can lower the amount of salt you use, but you need to limit the amount because it quickly tastes VERY salty; and my own take on it is that it needs to be mixed with a little regular salt, not used totally alone.

[@lectorintellegat]

How have I only just found your channel - love it!

[@billconley2599]

Read “The Salt Fix” which concludes the (like the demonization of saturated fat) the push to reduce salt in our diets is not science based and most of us probably get too little.

[@2adamast]

I thought he considered most people not affected by high salt intake. I can say the same about Russian roulette.

[@hypnolobster]

@@2adamast holy strawman argument, batman

[@davehugstrees]

I was always told that potassium as a replacement for table salt (sodium) was very healthy because it would lower blood pressure and most people don’t get enough dietary potassium. I’ve always used potassium in my own cooking and I don’t think anyone noticed, or at least didn’t mention it.

[@helenrennie]

thanks for bringing potassium to my attention. another commenter mentioned a product called losalt which is mostly potassium chloride. just ordered it to try :)

[@davehugstrees]

@@helenrennie I use a product called Morton Salt Substitute that I found at the local grocery store. My comment about it being healthy is just anecdotal, I don't know if it really is or isn't better for you than table salt.

[@markbeck8384]

I think I absolutely agree with your ideas. I think less food, tastily-seasoned, is a better bang for my buck than big portions that are bland. I find it easier to go lower salt on salads; but, for me, proteins, veggie sides, need a bit of salt. Of course, I am no doctor; and I know eating less is not the American way. I think it can be learned however. I also know I can get a bit of the salt I want by using a little cheese; however there it is best to be aware that big portions contain a lot of fat.. I'd rather get my fat in olive oil or maybe a careful amount of butter.

[@tegandetermann3299]

"You love salt and your significant other thinks everything you make is too salty..." 😅 I tried, but no matter how much I did try, he always thought that at first. After a few years, I think he just got used to it.

[@Moerp100]

My parents don't even salt the water they're boiling pasta or potatoes in. But at least this cluelessness is what drove me to cooking myself

[@jeffbeck6699]

Dani Spies of 'Clean & Delicious' points out that if you stick to homemade food, it is almost impossible to get too much salt in your diet. Seriously, what kind of a monster would add three grams of Sodium to homemade food? I rest my keyboard.

[@sheshechic]

I love you, especially for this video! For those who have been told to cut way back on salt, do a little research on "salt and potassium." The problem, if not caused by the drugs you're taking, is actually a potassium deficiency in your diet.

[@toddellner5283]

I am afraid you are wrong, and for those of us with essential hypertension it can be deadly wrong.

[@werelemur1138]

My late grandmother's cardiologist was always getting on her case about salt (and trying to get me to help police her intake). She'd dither about which soup had a little less sodium, and then get a big ham steak.

[@nikumeru]

Mediterranean diet being low salt *laughs in Greek* we literally live by the sea, we've been using salt to preserve and cook food for millennia ...

[@berniekida6715]

#realcomment I've noticed that my sensitivity to salt (flavor intensity) changes. I notice it when traveling and don't have access to homemade dishes or after fasting or simply using less in certain dishes for a period of time. For instance I really notice the change when I transition from say Mediterranean dishes to Cajun. It is a noticeable phenomena for me anyway. To that end I wonder if we can build up too much tolerance where we become desensitized to it over time? Is it a good idea to pull back on the salt on occasion to "reboot" our salt sensitivity? I don't know if you can answer it, but I just know that sodium-conscious folks have a much lower salt-flavor tolerance over time than those who are not. If we do become less and less sensitive to it over time I can see the potential health hazards to that. Just wondering if you or anyone else experiences that.

[@helenrennie]

Hmm, I am not sure if it's possible to dull your sensitivity to salt by eating more and more of it. That sounds very possible. The interesting thing is that countries that eat a crazy amount fo salt (Japan and France, specifically southwest of france) are known for lower heart disease than the rest of the world. There are so many factors that impact your health (portion size, how much exercise you get, genetics, etc). All of those make such a huge impact that I am not sure salt is worth messing with. If it tastes good, it tastes good :) Of course, for many people changing their fitness level or how much they eat is too difficult, while cutting down on salt seams like an easy change.

[@jamesr6497]

Without salt I see a lot of dishes going bland. I see no appeal in bland tasting food. I sometimes use a little sea salt which is strong favour and I have to be careful how much I use. I like the described texture of your Kosher salt; I think I will give it a try.

[@carochiqui1]

#realcomment Absolutely! Bland food is more acceptable than less in many, many cases. The same happens with beer... all those light beers taste so watered down... 😊

[@werelemur1138]

Bland foods are less satisfying, it would make sense that people eat more of them trying to get more satisfaction. (Since it's more than just filling your stomach/getting enough calories.)

[@amianddanigaming1897]

Hi love your videos

[@bryantmmoll]

Thank you! Just plain, thank you.

[@madthumbs1564]

I enjoy unsweetened cocoa.

[@forabug594]

#RealComment Hi Helen, this is a very good video. When this came up on my KZbin feed one of the other channels that I follow Healthcare Triage releases a video on Salt and Health Concerns. It seems that this scare on health really should only apply to people with hypertension. Check it out! That “high salt diet” that you mention, may actually be a healthy amount of salt for you. (I’m not a doctor, but Aaron Carol from Healthcare Triage is). Keep up the great work!

[@joeferguson3910]

Nice message and approach!

[@michaelannfitzgerald8742]

Thank you 😊

[@dwaynewladyka577]

Sodium (as in salt) is unavoidable in foods we eat. We see it in processed foods. We still need salt in our diets, but not in excessive amounts. I have lower blood pressure and love salt, but still have cut down on my salt intake. I did that on my own. Mediterranean diets are similar to Asian diets. They do not have an excessive amount of one thing in their meals, like many Canadians and Americans do. It's like you said, it is all about balance and portion control. That's how their diets go.

[@MegaKemper]

Just found your channel Helen. Got a lot of binge watching to do.

[@Javaman92]

LoL! You make me actually laugh out loud in just about every video. Yeah, they probably were smoking something. 🤣

[@SuperKingslaw]

Just limit or eliminate the amount of processed/canned foods to limit salt. Then add salt directly to the surfaces of your food as desired to maximize taste. I.e. Add salt last.

[@cassieoz1702]

The principal cause of hypertension in USA is hyperinsulinaemia

[@CarbageMan]

If you can't have salt, you need a new doctor who understands that it's the carbs you shouldn't be eating that are the real problem. Get rid of those, and there won't be any problem to blame the salt. NoSalt brand is potassium chloride is available at Walmart and after cutting the carbs, I've actually ADDED it to my food along with salt, to improve my potassium. I take a magnesium supplement too.

[@515aleon]

BTW, I've heard this too, re: salt and the Mediterranean Diet. However, I follow the Mediterranean diet, and I think this is wrong, All the recipes I have ever seen from sites like Oldways, Mediterranean living, etc. add salt. None of them say, replace salt with herbs and spices--that's just wacky. I believe portion size cuts down salt (and typically you would cut portion size) and using far less processed foods. I do still use some convenience products but have cut out frozen'/packaged foods. I know my taste for it is vastly decreased, but yes, I cook with salt. (I have no proof, but I think if you cook with it vs use at the table, you use less. Also using less red meat, you eat less.) BTW, the DASH diet loosely follows concepts of the Mediterranean diet, but reduces salt.

[@jabradford32]

when you shock the blanched vegetables in the ice water, doesn't that rinse all of the salt off of them? I usually either blanch in plain water, shock the veg and salt afterwards, or blanch in salty water for a much shorter time and do not shock them.

[@nicolausbraun7767]

Janet, I don't know whether you ever got an answer to your question, but in case you didn't: No, the ice bath does not rinse off all of the salt from the blanched vegetables. During the blanching process, dissolved salt (that would be the sodium and chloride ions) actually makes its way through the cell walls of the vegetable, distributing itself as evenly as it can within. This salt remains inside even after the outside is rinsed. Some salt will certainly get rinsed off of the veggies in the ice bath, but it shouldn't be enough to make the flavor bland; most of the seasoning power comes from the salt inside!

[@mudit5151]

#realcomment Can't thank you enough for this logical, but less known thing.

[@CarbageMan]

"If salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot." Much like the food without salt (and probably with processed carbs.)

[@michaelcondon5456]

On the list of things that are bad for you salt is on the bottom of the list.

[@hamakua484]

What is the best way to reduce a stock? I worry about losing some of the best flavors as I boil it down. Thanks.

[@snakepliskin9564]

When you boil down a stock you actually concentrate the flavors so it becomes more flavorful 👍

[@Del-Canada]

I'm fifty and I haven't touched a salt shaker since I was 15 years old. There are so many salt alternatives out there and so much salt already added to food anyway. It's funny how it happened. I was at McDonald's and having fries and they were actually out of the little salt packets. So I just sprinkled pepper on them without the salt and the rest is history. Now I put pepper on everything from popcorn, to pasta, to pizza. Haven't touched shake salt since.

[@MordDorr]

Hi!

[@diane4071]

#realcomment I like salt and will continue to use it. Interesting video, Helen, thanks for doing this. Good idea to bring your own salt to a restaurant.

[@twinoferos]

Substitute salt with equal amounts of msg 😏😏😏

[@FireWaterCooking]

Thanks Helen! Another great video! #realcomment

[@krishnakumarp1936]

Acidic ingredients can be a substitute to salt. One of the key functions of salt is to stimulate the secretion of saliva which extract other complex flavours from the food and food. Acidic ingredients accomplishes this function and sweetness too to an extent.. It's easy to brush it aside. But if you really really observe closely you will find the truth in this.

[@hpyrkh3]

#realcomment One person said: "you can't have too many potatoes, they have too much potassium..." I suggested to add some salt

[@nagabro5770]

Most people get less than half of the adequate intake value for potassium, there isn't even a tolerable upper intake for potassium from dietary sources. Unless you have some sort of kidney disease, why would you worry about too much potassium from food?

[@hpyrkh3]

@@nagabro5770 There is no tolerable upper intake for anything from dietary sources. We are designed to get signals that we need to stop eating something when we had enough, unless it's not a dietary source, like a pill, then no natural mechanism to protect us from overdosing. For the reasons why people are sick this days, listen to Dr. Nemechek, he has a good idea why.

[@wellivea1]

#realcomment I love your videos but herbs definitely provide flavor.... Can you clarify what you mean by this and why? I can't think of an herb that doesn't also provide flavor. Maybe you're referring to dried vs fresh? It's very confusing to say that without some sort of reasoning being given.

[@wellivea1]

You may not like the flavor they provide but it is definitely there, nose or not.

[@theouthousepoet]

@@wellivea1 your tongue can only perceive 5 tastes: sweet, sour, bitter, savoury, and umami. It’s the limitations of the organ. Everything else you taste - like herbs - is experienced through your sense of smell (which occurs in the mouth).

[@mnamous9823]

#realcomment You’re saying we perceive herbs and spices with our nose. Bullshit, Helen; they have flavor.

[@helenrennie]

Yes, they have sweetness, bitterness, acidity. But if you lost your sense of smell, rosemary would be just bitter. it wouldn't taste like rosemary.

[@Davieduccio]

Ciao dalla Germania Helen!

[@joeyoliver579]

So pretty, informative too :)

[@Pastadudde]

It sounds so scandalous , it’s fun to say 😂😂😂

[@hpyrkh3]

#realcomment I don't agree with the concept of less food. Higher quality food, more natural food, yes. Raw milk, grass fed yellow butter, eggs with dark yellow yolk, not too much sugar, I think honey is better in many cases for sweetening. Clean water and air are also important. Yes, it is true that people did not have so much food in the years past, but those people who were actually undereating had their children die in infancy. If you eat good quality, nutrient dense, delicious food, you should be satisfied without overeating. If you are not satisfied, then look into maybe a health issue or a lifestyle problem.

[@fft2020]

you are beautiful Helen

[@sharonwulbern3109]

Read The Salt Fix: Whiy Experts Got It All Wrong

[@mattiasarvidsson8522]

you look beautiful today. . .and I love the russian accent :)