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Topic: Low Sodium Salt or Salt Substitutes?  (Read 811 times)
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SlyBetty
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« on: September 14, 2007 07:40:27 AM »

Hi again! Does anyone know of low sodium alternatives for using salt as flavor? Spices, or maybe natural sea salts etc. that are lower in sodium than iodized table salt? Thanks!!
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Lilyvanilli
« Reply #1 on: September 14, 2007 08:55:29 AM »

Soy sauce? I don't know....If that has too much try Bragg's Liquid Aminos. It tastes a little different but it's still delicious.

My aunt uses potassium instead of salt but I think there might be some health risks with that, you might want to do a little research first.
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« Reply #2 on: September 14, 2007 09:29:34 AM »

they make a low sodium salt.  they're almost all potassium chloride.  and they're in the spice section in the supermarket.  i've been using it forever, and i can't really tell the difference in the taste, or otherwise i got used to it.
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« Reply #3 on: October 03, 2007 08:17:34 AM »

in savory dishes i often use a bit of vegetable stock instead of salt.  it ups the flavor without being strictly sodium.  you can buy low sodium, but i prefer to make it myself so i can control the amount of salt.
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« Reply #4 on: October 11, 2007 09:21:15 AM »

Soy sauce?

Nooo! Has eleventy billion mgs of sodium in it! Smiley Bragg's is a good alternative.

We use something called "No Salt" which low (or possible no) sodium but still tastes ok. http://tinyurl.com/36q662
Morton's salt substitute is icky though (http://george-eby-research.com/gif/morton.jpg) so I wouldn't recommend it.

The difficult thing is finding prepared foods that are not heart-attack inducing, even simple things like canned tomatoes, etc. Everything is SO high in sodium Sad
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meanie_kawi_girl
« Reply #5 on: October 17, 2007 12:57:48 PM »

Offering up advice not only as a vegan, but as a Registered Dietitian. Salt is an acquired taste, if you use it just use a tiny amount. Salt substitutes are also okay *in moderation* but if you have any kidney problems you probably shouldn't. As far as salt goes in foods you buy - yes canned food and unfortunately convenience vegan items will have a lot. Try to buy fresh or frozen veggies. If you must use a can (that's where I get most of my beans) rinse the contents under running water until it's not foamy and that will help. Also - try things like Mrs. Dash or other salt free spices.
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Kaitlinnegan
« Reply #6 on: October 21, 2007 05:35:50 PM »

I wouldn't mess around with salt substitutes unless you absolutely need to lower your sodium intake and can't manage to do it otherwise.  To echo what meanie_kawi_girl said - people on certain blood pressure medications also should not use salt substitutes with potassium, so check with your doctor if that is a concern for you. 

Sea salt and other types of "natural" salts are just salt in different packages.  They might have a little different flavor, but are still going to up your sodium intake.  It's probably better to play around with spices and other flavors rather than trying to "substitute" the salt -- what you use instead will depend on the recipe.  Things like lemon juice, garlic, cracked black pepper, toasted nuts, etc, can add great flavor without salt.  There are some tasty sounding Mrs. Dash blends out there - I should really try some of them, since I tend to get stuck using the same spices over and over again since I don't know what tastes good together.

There is reduced sodium soy sauce out there - it still has quite a bit of sodium, but helpful for reducing sodium in recipes.
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