Exploring Salt Substitutes

Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

More of us are trying to reduce the amount of sodium in our diets. In some cases it is because of high blood pressure and advised by our medical doctor. For others it is a wake-up call that has been triggered by recent evidence that reducing the sodium in our diets is the "wellness" way to go.

Once you make the decision to cut the salt, there are some flavor alternatives. We have grown to love the salt shaker! But the good news is that there are ways to heighten flavor without adding salt. And people report that their taste buds adjust after a few weeks of cutting back on salt.

Let's explore some options:

Salt substitutes are available. In some cases, these are products that reduce the sodium content by enlarging the size of the crystal. That means a shake of salt yields less sodium. Some contain potassium salts — something that might not be a good choice for you, depending on your health and medications. Before using a potassium-containing product, check with your doctor. Then, read the ingredient labels.
A better choice is one of the herb blends available in the seasoning section of Giant Eagle^®. Look for one without salt or monosodium glutamate (MSG).
Invest in a pepper mill to grind fresh pepper at the table. Many of us salt food without even tasting it — so pick up the pepper mill to help break the salt habit!
Be sure you have basic selection of herbs: basil, oregano, chives, and marjoram. Dried or fresh herbs add flavor and an aroma to wake up your taste buds. And don't forget spices like cinnamon or nutmeg. Try cinnamon or nutmeg on your carrots or sweet potatoes. Fresh or grated ginger — and even dried ginger — is another flavor boost.

Check out the tubes of ready-to-use herbs and spices in the produce area of Giant Eagle^®. Some have added sodium, but most are low in sodium and easy to store and use.
Garlic, onions, shallots and chives are all flavors that help you cut the sodium. Added at the end of cooking or sautéed with some olive oil, these are flavors that give a depth to food. Try using the zest (or grated outer covering) or juice to finish off the dish with flavor.
Squeeze fresh lemons, limes or oranges on vegetables, chicken, fish or other foods.
Balsamic or flavored vinegars and even apple cider vinegar are other ways to splash on some flavor. Try vinegar on cooked spinach or greens, or malt vinegar on fish!
Marinate vegetables, fish or chicken in vinegar, citrus or pineapple juice. Add some herbs and pepper — and you may not miss the salt!
Wine is another flavor boost. Added at the end of a sautéed meat or chicken, the alcohol cooks off but the flavor stays. It can also add flavor to a sauce or soup.
Unsalted peanuts or other nut butters can add new flavor to chicken, other meats or vegetables.

For more information on cutting sodium, check out our website or email nutrition@gianteagle.com.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.