Salt without sodium: what is it exactly?
Mini-lesson in nutrition. The salt that we buy in the supermarket is composed of two molecules: sodium (noted Na on the label) and chlorine (Cl). In 1 gram of salt there is about 40% Na and 60% Cl, that is, 400 mg of sodium and 600 mg of chlorine. In scientific language, our famous table salt is therefore called "sodium chloride".
Problem: Excessive daily sodium consumption (more than 2 grams per day) can have serious health consequences. In association with insufficient potassium intake, excess sodium " contributes to high blood pressure and an increased risk of heart disease, myocardial infarction (heart attack) andcerebrovascular accident (stroke) "says the World Health Organization (WHO).
While sodium is present in many foods (cheeses, cold meats, etc.), table salt is the main source of Na: to lower blood pressure and the risk of cardiovascular disease, the WHO therefore recommends consuming less of 5 grams of salt per day. However, on average, we consume between 9 and 12 grams of salt daily …
In the context of certain pathologies (arterial hypertension or non-stabilized renal insufficiency, heart pathologies …), the doctor can prescribe a low-salt diet (low-sodium diet) or without strict salt (strict salt-free diet): it is then that salt without sodium comes into play.
Salt without sodium, kezako? As its name suggests, sodium-free salt does not contain Na: in scientific language, it is called "potassium chloride" and is composed of chlorine (Cl) and potassium (K).
Salt without sodium: in practice
To know. Salt without sodium can be bought in supermarkets (dietetics section) or in pharmacies. Potassium chloride has a "metallic" taste which is not comparable to that of sodium chloride. It should be noted that there are also "mixed" salts, composed of potassium chloride (KCl) and sodium chloride (NaCl).
Salt without sodium: is it (really) better for your health? While sodium-free salt effectively protects against hypernatremia (understand: excess sodium in the blood) and preserves kidneys and cardiovascular systems, it is not necessarily ideal for health.
Indeed, according to a report from the National Agency for Food, Environmental and Occupational Health Safety (ANSES) published in April 2020, excessive consumption of sodium chloride can lead to or worsen hyperkalaemia. , that is, a blood potassium level greater than 5.5 mmol / L.
" While the mild to moderate forms of hyperkalaemia cause non-specific clinical manifestations such as fatigue, decreased muscle strength or gastrointestinal symptoms, the severe forms may induce more serious clinical signs, the most dangerous of which are life-threatening heart rhythm disturbances "specifies ANSES.
High blood pressure, kidney failure, heart disease … Which salt to choose?
" Today, sodium-free salt is used less and less, with the exception of strictly salt-free diets, themselves prescribed less and less by doctors., affirms Nathalie Négro, dietician nutritionist at the Thermes de Brides-les-Bains. In the event of illness requiring a low-salt diet, it is better to teach the patient to reduce the amount of sodium they consume on a daily basis rather than resorting to potassium chloride. "
What are the good habits to put in place on a daily basis to consume less salt? Some tips from the specialist:
- Salt the pasta and rice cooking water: this good habit avoids having to re-salt your dish.
- Identify foods that are ultra-rich in salt so as not to accumulate them during the same meal: " the worst is the ham and butter sandwich since the baguette and ham are very high in sodium "underlines Nathalie Négro.
- Do not salt your plate before tasting it: a bad habit that must absolutely be lost!
- Salt the meat at the beginning of cooking rather than at the end, because the salt penetrates better in the undercooked meat, which allows to put less.
- For vegetables, use steam cooking and season with herbs and spices. Little tip: sumac (you buy it ground at the supermarket or in a delicatessen) is a spice that mimics the taste of salt, without the sodium!
- " Pay attention to flavored salts (celery salt, vegetable salt …) which contain the same amount of sodium as "classic" salts: they are simply flavored. "emphasizes the dietician-nutritionist.
Thanks to Nathalie Négro, dietician-nutritionist and head of the Nutrition Center of Brides-les-Bains thermal baths.
Source: World Health Organization (WHO)
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