Table salt is a very common seasoning in cooking, but excessive consumption can be harmful to your health. Therefore, it is important to reduce its consumption or even replace it with other spices that add flavor to dishes without increasing sodium intake.
Why is it important to reduce salt consumption?
Excess sodium in the diet can lead to increased blood pressure, which can increase the risk of heart disease, stroke, heart failure and osteoporosis.
Which spices can be used as a substitute for table salt?
There are a variety of spices that can be used as a substitute for table salt. These include:
- Aromatic herbs: Herbs are a great way to add flavor to dishes without adding sodium. Common herbs that can be used as a substitute for table salt include garlic, onion, oregano, thyme, basil, coriander, cumin, ginger, and turmeric.
Spices: Spices can add flavor to dishes even without adding sodium. Some common spices that can be used as a substitute for table salt include black pepper, white pepper, pink pepper, cayenne pepper, paprika, curry, garam masala, and cinnamon.
Fruits and vegetables: Fruits and vegetables can also add flavor to dishes without the need to add sodium. Common fruits and vegetables that can be used as a substitute for table salt include lemon, orange, vinegar, tomato, cucumber, red pepper, ginger, and garlic.
How to use spices to replace table salt
To use spices as a substitute for table salt, it's important to experiment with different combinations to find the one that best suits your taste. Here are some tips:
- Start with small amounts and gradually increase as needed.
- It uses a combination of herbs and spices to create a more complex flavor.
- Add the spices at the end of cooking so that their properties are not lost.
Recommendations for reducing salt consumption
In addition to using spices to replace table salt, there are other things you can do to reduce your salt consumption:
- Read food labels to find out the sodium content.
- Avoid processed foods as they are often high in sodium.
- Cook more at home to control the sodium content of your dishes.
- Try new flavors and combinations.
Reducing your salt intake is important for your health. Replacing table salt with spices will help you enjoy tasty dishes without increasing your sodium intake.
20 spices to replace table salt
Aromatic herbs
- Garlic: Garlic is a very versatile aromatic herb that can be used in a wide variety of dishes. It provides an intense and spicy taste.
- Onion: Onions are another very common aromatic herb that is used in many recipes. It provides a sweet and aromatic taste.
- Oregano: Oregano is a typical aromatic herb in Mediterranean cuisine. It provides an intense and spicy taste.
- Thyme: Thyme is an aromatic herb commonly used in meat and poultry dishes. It provides a fresh and herbal taste.
- Basil: Basil is an aromatic herb commonly used in pasta dishes, pizzas and salads. Offers a sweet and fresh taste.
- Coriander: Coriander is an aromatic herb with a strong and distinctive taste. It is often used in Mexican and Asian cuisine dishes.
- Cumin: Cumin is a spice commonly used in meat, poultry, and legume dishes. It provides an intense and spicy taste.
- Ginger: Ginger is a spice commonly used in meat, fish and vegetable dishes. It provides a spicy and fresh taste.
- Turmeric: Turmeric is a spice commonly used in curries and other Asian dishes. It provides an earthy and slightly sweet taste.
Spices
- Black pepper: Black pepper is a very common spice used in many dishes. It provides an intense and spicy taste.
- White pepper: White pepper is a spice commonly used in fish and seafood dishes. It provides a soft and delicate taste.
- Pink pepper: Pink pepper is a spice often used in salad and fruit dishes. It provides a fresh and slightly sweet taste.
- Cayenne pepper: Cayenne pepper is a very hot spice often used in meat and poultry dishes.
- Pepper: Paprika is a spice commonly used in meat, poultry, and vegetable dishes. It provides an intense and smoky taste.
- Curry: Curry is a spice blend commonly used in meat, poultry, vegetable and legume dishes. It provides an intense and spicy taste.
- Garam Masala: Garam masala is a spice blend commonly used in meat, poultry, vegetable and legume dishes. It provides an intense and spicy taste.
- Cinnamon: Cinnamon is a spice commonly used in sweet and savory dishes. Offers a sweet and spicy taste.
fruits and vegetables
- Lemon: Lemon is a fruit commonly used in meat dishes, fish, vegetables and salads. It provides a sour and refreshing taste.
- Orange: Orange is a fruit commonly used in meat dishes, fish, vegetables and salads. It provides a sweet and sour taste.
- Vinegar: Vinegar is a condiment commonly used in meat dishes, fish, vegetables and salads. It provides a sour and refreshing taste.
- Tomato: Tomatoes are a vegetable commonly used in meat dishes, fish, vegetables and salads. It provides a sweet and sour taste.
- Cucumber: Cucumber is a vegetable commonly used in meat dishes, fish, vegetables and salads. Offers a fresh and light taste.
- Red pepper: Red pepper is a vegetable commonly used in meat dishes, fish, vegetables and salads. It provides an intense and slightly sweet taste.
- Ginger: Ginger is a spice commonly used in meat, fish and vegetable dishes. It provides a spicy and fresh taste.
- Garlic: Garlic is a very versatile aromatic herb that can be used in a wide variety of dishes. It provides an intense and spicy taste.