Table of Contents
1. Play with cooking techniques and strengthen the sour taste
2. Try potassium salt as an alternative
3. Play with spices and umami seasoning
4. ‘Anti’ processed food
Jakarta, goldensamoyed Indonesia
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Reduce intake
salt
often sounds like punishment, food becomes tasteless, tastes change, and the enjoyment of eating is reduced.In fact, salt is a ‘little magic’ that can suppress bitter taste, emphasize sweetness, and enhance the taste of food.
However, excessive consumption can increase the risk of heart disease, stroke, kidney problems and premature death.
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United States consumption guidelines recommend a maximum of 2,300 mg of sodium per day, but the average adult consumes up to 3,400 mg.The good news is that the human tongue can be trained to like less salty foods, as long as you know the trick.
Here are four simple but effective ways to reduce salt without sacrificing taste
CNA
:
1. Play with cooking techniques and strengthen the sour taste
Taste works through two pathways, sour-salty and sweet-bitter-umami.Therefore, a touch of acid such as lemon juice or apple cider vinegar can make dishes taste more ‘savory’ even with a little salt.
The Maillard technique, a natural browning process when meat is seared, vegetables are roasted, or beans are tossed, can also deepen the flavor without adding sodium.This process creates hundreds of new aroma compounds that enrich the taste of food.
Another simple trick can be done by reducing the salt when cooking, then adding a little salt right before serving.This final touch makes the taste more pronounced because it directly touches the tongue.
2. Try potassium salt as an alternative
If you want to reduce the bad effects of table salt, potassium salt could be an option.Potassium helps relax blood vessels and remove excess sodium from the body.
Many products sell a mixture of table salt and potassium salt, usually 25 percent potassium and 75 percent sodium whose taste is almost indistinguishable.
Research in 2021 on 21 thousand participants showed that using a mixture of potassium salts reduced the risk of stroke by 14 percent and premature death by 12 percent in five years.
WHO and the American Heart Association also recommend using potassium salts to help lower blood pressure.
However, people with kidney disease or who are taking certain medications need to consult a doctor before changing them.
3. Play with spices and umami seasoning
Umami seasonings such as mushroom powder, nutritional yeast, or MSG can add depth of flavor without a lot of sodium (MSG only contains a third of the sodium of regular salt).Fermented foods, tomatoes and aged cheeses can also enrich the taste and reduce the need for salt.
Spices also work through the sense of smell, helping to create more complex taste sensations.Try filling your kitchen shaker with a mix of spices or combining spices with a pinch of salt so that each sprinkling automatically reduces your sodium intake.
Some spices are easy to try, starting from cumin to add a warm and nutty taste, then smoked paprika for depth of roasted flavor, you can also use basil for a sweet and fresh aroma.
4. ‘Anti’ processed food
About 70 percent of sodium does not come from table salt.In fact, a lot of sodium comes from processed, ready-to-eat or even restaurant foods.
Products such as frozen food, instant soup, deli meat, and even bread apparently contribute high levels of sodium because they are often consumed in large quantities.
If it’s difficult to avoid processed foods, you can still reduce sodium by:
• Compare nutrition labels and choose the one lowest in sodium
• Choose low-sodium soy sauce or stock
• Rinse canned vegetables or beans to reduce residual salt
• Mix regular soup with a low-salt version in one serving
When eating out, ask for sauces or condiments such as soy sauce, salsa, or teriyaki sauce to be served separately.Replace the dressing with lemon juice or vinegar to add flavor without excess salt.
Reducing salt is not about being perfect.Every small step that lowers your daily sodium intake in whatever form it takes will provide long-term health benefits.As the experts say, every reduction counts.
(tis/tis)
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