Thread: Reducing salt

I have an extreme salt addiction. I love anything salted. This has worked well to allow me to keep a clean diet (to me, green beans + lots of salt = delicious). However, its totally got out of hand and I'm wondering whether its contributing to my frequent urination which interrupts my sleep. In any event, the NYtimes has posted too many "anti-salt" articles which have invoked some concern.

Anyway, my question is: how does one make low carb meals taste good without salt? What do you use? I don't mind sweet potato and pumpkin without salt (and of course fruit, milk, and sweet food) but I have insulin resistance and only consume starches pre-workout. I am looking for ways to make low carb green veggies (cabbage, spinach, green beans - small amounts of red veggies and onions are OK) taste palatable without a salt coating.

I don't intend to give up salt but I probably consume 15g per day of table salt (ideally, I aim to reduce this by 80-90% - the only foods i eat with added salt are john west salmon and bega 50% fat reduced cheese).

Thanks

High salt intake can and most likely will lead to frequent urination.

Apparently potassium chloride is a good salt substitute. Another thing ive read is to substitute with different herbs.
If you are interested in reducing your salt intake perhaps try and do it gradually over some time. You'll eventually get used to the taste of food without salt.

Are you using sea salt? Not the horrible cheapo table salt? Just try weaning yourself down.

I buy from Woolies a herbal salt. It's in a green container - can't remember the name. I don't use much salt but if I want a bit for flavour I use sea salt or the herbal salt.

How many mg's daily are we talking SIM?

Originally Posted by Andypoo

How many mg's daily are we talking SIM?

Extreme - its possibly as high as 15g of sodium per day. It has progressively got worse over time. I consume an entire large tin of salmon per day (2g sodium), recently up to 10 kraft fat-free singles (another 2g) and add heaps to every meal. The kraft singles is a quite recent addition and its since then i have noticed increased thirst.

My potassium intake use to be super high (1kg of pumpkin + other veggies) but now isn't quite as high, although potassium would still be about 6-8g per day.

I'm going cold turkey on adding salt - but will still eat eggs, cheddar cheese (at 500mg sodium per 100g) and drastically reduce john west salmon at least for first 4 weeks.

I am just not sure how to flavour the food without the salt.

I was going to aim for 2-3g of sodium per day max - today for eg meals are (cardio only day):

(1) sweet potato, tomato, fish oil chicken breast then run
(2) tomato, cababge, chicken breast, olive oil, flaxmeal, fish oil
(3-4) mixed veggies, 4 whole eggs, chicken breast, olive oil, fish oil tablets
(5) lean beef, 25g 50% reduced fat cheese, EVOO, mixed veggies.

3 apples as snacks

So today is (projected) potassium 8g, sodium 2.

How do you cook the beans sim? I love green beans stir fried with some oil, chilli and garlic all tossed through.

Originally Posted by cmjk

How do you cook the beans sim? I love green beans stir fried with some oil, chilli and garlic all tossed through.

It's very simple but i like it - green beans + a bit of olive oil (on non-stick fryer) with 5 star mince and 50% bega reduced fat cheese.

Beans + salt even with tiny amounts of oil have a near chip like taste to me.

Sometimes I use garlic yes.

I'm going to have to just work out how to use spices to compensate for lack of sodium.

Will be interesting to see how this effects the bladder over the next month. My urologist said it wouldn't be the cause of my polyuria, but given how thirsty the kraft singles have made me recently, i think it could be a contributing factor.

I know it seems odd to have not cared about such copious salt intake before, but my BP is normal, pulse <50, bf% around 10%, no history in the family of any cardiac disease (everyone has died 85+) so I figured i could eat as much salt as i liked.

How much water do you drink a day?

Originally Posted by AndrewWard

How much water do you drink a day?

I'm guessing about 4L, at least on workout days. Water and some milk are my only beverages.

The reason I never cared about the salt intake prior to this as my urolgoist said it was unlikely the cause of my nocturnal polyuria.

Soriminah: yes, its commercial idoised salt. I had try organic sea salt in the past (for about a month) exclusively but noticed no subjective difference in how I felt.

Any change so far?

Do you take creatine? Whenever I am using creatine I am always up and down for a p1ss during the night

no creatine.

Finding so far no salt means lower appetite. I suspect its just because i now dislike food as opposed to always looking forward to eating.

I remember seeing in the supermarket some imitation salt or something like that, which had practically no sodium. Never tasted it though...

Originally Posted by KromTromeggadom

I remember seeing in the supermarket some imitation salt or something like that, which had practically no sodium. Never tasted it though...

Potassium salt is DIGUSTING. I tried it once and was horrified.

I can't really even describe it. It suprised me because foods like pumpkin, sweet potato eg are high in potassium and have a nice taste (even without table salt)

Given that many people from different backgrounds / physical states of health will read this thread, I figured it only fair to broaden the base opinion offered on the salt substitute subject.
It seems most salt substitutes contain some if not 100% potassium chloride.

After a quick read online I found a few articles on Potassium Chloride - salt substiutes ...
Potassium chloride is naturally found in heaps of fruits, vegies and meats but in very low levels so as not to be of concern.
...but I also found an article that stated its radioactive haha...though i highly doubt its radioactively harmfull in normal dietry amounts.

The label on a few products containing the salt substitute Potassium Chloride states:
"Consult physician before using any salt substitute."
Other labels state:
"Persons having diabetes, heart or kidney disease, or persons receiving medical treatment should consult a physician before using a salt alternative or substitute."

Another strange fact .. Potassium Chloride is one of many substances that were used by Dr. J Kevorkian for euthanasia on multiple occassions, it works by stopping the heart.

Heres a link about why pc may be of concern:
Potassium Chloride Information from Drugs.com

And a link for both sides of the debate:
Lesson of the week: Danger of salt substitutes that contain potassium in patients with renal failure -- Doorenbos and Vermeij 326 (7379): 35 -- BMJ

I'm not against the use of potassium Chloride as a substitute, but i do recommend making sure you have no medical issues that may react to it especially if your a heavy salt consumer.
Talking to your doctor first is a good idea.

Heres another article i found.( below)
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Since you have switched to Lite Salt, you should know about those type products. Most reduced sodium salts are half salt (sodium chloride) and half salt substitute (potassium chloride).

The potassium chloride causes a person to produce saliva and enhances the taste of food much in the same way salt does. If used to excess, potassium chloride can leave a bitter aftertaste. One-half teaspoon of salt substitute equals the potassium found in one large banana, one-half winter squash and one cup of orange juice or 1 large potato. A word of caution about potassium chloride salt substitute. You need normal functioning kidneys so that the excess potassium is excreted. A high potassium level in your body is as dangerous as high sodium.
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I think the best idea is as a few stated, slowly teach yourself not to need extra salts, as it seems nomatter what chloride you use - sodium or potassium.. there are health risks.

Try this link for help if you still want a salt substitute.
How to Find a Salt Substitute without Potassium Chloride | eHow.com