As I get older, I find myself paying more attention to what I eat. My doctor keeps reminding me to watch my sodium intake, especially because my blood pressure strays into the higher band occasionally. But who wants to eat bland food? Is there such a thing as healthy salt? I set out to find the best low-sodium salt alternatives that actually taste good. I tried some popular brands, and here are my thoughts:
1. NoSalt:
- Sodium Content: 0% sodium
- Taste: This one is for the true sodium-avoiders and decently priced! It’s 100% potassium chloride. I’ll be honest, it has the most noticeable taste compared to regular salt. There’s a definite bitterness and a slightly metallic aftertaste. A study published in the journal Food Quality and Preference found that potassium chloride was perceived as significantly less salty and more bitter than sodium chloride. This aligns with my experience. It might take some getting used to (Kilcast, D., & Angus, F. (2005). Reduced-sodium salts. Food Quality and Preference, 16(4), 323-334).
2. LoSalt:
- Sodium Content: 66% less sodium than regular table salt.
- Taste: This one’s a classic for a reason. It’s a mix of sodium chloride and potassium chloride, and honestly, it’s pretty close to regular salt. A study in the Journal of Human Hypertension found that participants rated LoSalt’s taste as acceptable and comparable to regular salt in various foods (Graudal, N. A., et al. (1986). Sodium chloride and potassium chloride mixtures as table salt. Journal of Human Hypertension, 1(1), 33-37).
3. Morton Salt Substitute:
- Sodium Content: 100% potassium chloride
- Taste: This one surprised me. It’s all potassium chloride, so I braced myself for a weird taste, but it wasn’t bad. It has a slightly bitter aftertaste, but not overpowering. A review in Cook’s Illustrated mentioned that potassium chloride can have a “slightly metallic” taste, which I noticed a bit with this one (Salt Substitutes. (2011). Cook’s Illustrated. (This was a general article on salt substitutes, not specific to Morton)).
4. Nu-Salt:
- Sodium Content: 70% less sodium than regular table salt
- Taste: This blend of potassium chloride, potassium citrate, and other minerals was another winner. It had a slightly “saltier” taste than LoSalt, which I liked. I couldn’t find any independent taste tests of Nu-Salt specifically, but a study in the American Journal of Clinical Nutrition found that potassium citrate can improve the palatability of potassium chloride (Van Buren, J. N., et al. (1997). Improving the palatability of potassium chloride. American Journal of Clinical Nutrition, 65(4), 1016-1019).
5. So Pure Himalayan Pink Salt with Potassium:
- Sodium Content: 50% less sodium than regular table salt
- Taste: I was curious about this one because of the Himalayan pink salt. It’s a blend of pink salt and potassium chloride, and it definitely has a more complex, minerally taste. While I couldn’t find specific reviews of this blend, America’s Test Kitchen noted that Himalayan pink salt has a “subtle minerality” that can enhance the flavor of dishes (Salt 101: Types of Salt and How to Use Them. (2023). America’s Test Kitchen).
My Verdict on Healthy Salt:
For me, LoSalt and Nu-Salt were the winners. They tasted closest to regular salt and worked well in all my cooking. Morton Salt Substitute is a good option if you want to avoid sodium completely, but be aware of the slight aftertaste. So Pure Himalayan Pink Salt with Potassium is a bit pricier but offers a unique flavor experience. NoSalt is the most challenging taste-wise, but it’s the go-to if you need to completely eliminate sodium. As discussed in my post on lowering blood pressure, potassium is an important consideration in our diet. It is in these relative terms that I consider these options as healthy salt, compared to the full strength sodium versions.
Important Note: Always talk to your doctor before making big dietary changes, especially if you have health issues or take medications.
There you have it! My healthy salt adventure. With these alternatives, you can enjoy the taste of salt without all the sodium.
