Fact check: Are low sodium salts better than table salt?

Last Updated on November 25, 2023 by Neelam Singh

Quick Take

In a recent Instagram video, influencer put forward several claims about salt and low sodium salts. Following a comprehensive fact-check, it’s clear that most of these claims lack research and are misleading, offering very little truth. Half True.

The Claim

Deepak Thakran, an Instagram influencer, has presented a series of claims that could potentially mislead and influence people in an adverse manner. He has focused on discussing the well-known side effects of table salt and its associated health risks, often suggesting the substitution of table salt with Sendha Namak (rock salt). However, it’s crucial to acknowledge that scientific research holds a differing perspective on this matter, and these viewpoints may conflict with the claims put forth by Thakran.

Fact check

What is an anti-caking agent? Are they harmful to us?

An anti-caking agent is a food additive used to prevent powdered or granulated substances, such as salt, sugar, and spices, from clumping together or forming lumps due to moisture absorption. These substances often absorb water vapour from the air, leading to undesirable texture and flow issues. Anti-caking agents work by absorbing or repelling moisture and creating a barrier between particles, ensuring they remain free-flowing. Common anti-caking agents include silicon dioxide, calcium silicate, sodium ferrocyanide, and magnesium carbonate. These anticaking agents  are deemed safe for consumption and are listed on food labels to maintain product quality and ease of use for consumers.

Can dietary iodine fulfil iodine deficiency?

Not really. Dietary iodine can indeed address iodine deficiency, but the quantity of food needed for consumption would be significantly higher to meet the daily iodine requirements. In areas with severe iodine deficiency, relying solely on dietary sources may not be practical, making iodized salt or iodine supplements more effective means to ensure an adequate intake. These methods provide a more concentrated and controlled source of iodine, which is particularly important in regions where natural dietary sources are limited or insufficient.

What is an alternative to salt?

Various natural salt alternatives (rock salt, pink salt, and Himalayan salt) do indeed contain roughly the same sodium levels as table salt, as sodium is their primary component. The difference lies in the additional minerals they contain, which can impart unique flavours and colours. On the other hand, low-sodium  salts often combine equal parts of sodium chloride and potassium chloride, making them beneficial for hypertension patients by reducing overall sodium intake. However, prolonged consumption of such salts may pose risks to kidney health, emphasising the importance of moderation when opting for low-sodium alternatives.

Are low sodium salts good for you?

Depends upon how much one consumes. Low sodium salts typically replace some or all of the sodium chloride (table salt) with potassium chloride or other potassium-based compounds. Potassium chloride is generally safe for consumption when used in moderation and as directed. It is commonly found in low-sodium salt substitutes and can be beneficial for individuals seeking to reduce their sodium intake. However, excessive and continuous consumption of potassium chloride can lead to hyperkalemia, a condition characterised by high levels of potassium in the blood, which can be harmful. It’s crucial for individuals with kidney problems or on certain medications to consult with a healthcare professional before significantly increasing their potassium intake through supplements or salt substitutes.

What is sendha namak? Does it aid in digestion?

Sendha namak is itself Sodium chloride is a type of salt that is commonly used in Indian cuisine and has various culinary and medicinal uses. It is obtained from salt mines and is typically found in the form of large crystalline rocks or chunks. Sendha Namak is a natural, unprocessed salt and is considered a  healthier alternative to common table salt due to its minimal processing. Well Ayurveda says it helps in digestion but no research studies has been found .

Is sendha namak effective in lowering blood pressure? 

Although there is a prevailing belief that rock salt’s mineral composition may result in a milder impact on blood pressure, scientific research does not offer clear and consistent evidence to support its significant ability to lower blood pressure. The available data is limited and inconclusive when it comes to determining rock salt’s role in the management of hypertension.

How much table salt  and sendha namak is advisable to consume?

The World Health Organization (WHO) recommends a daily sodium intake of less than 2000 milligrams, which applies to both table salt and Sendha Namak (rock salt). It’s important to note that if one believes they can use a larger quantity of Sendha Namak compared to table salt without consequence, this could lead to adverse health effects due to excessive sodium consumption.

THIP Media Take

Sendha Namak is often considered a viable alternative to table salt for those aiming to manage high blood pressure. However, it’s essential to recognize that the quantity of salt consumed plays a pivotal role in controlling hypertension. Both Sendha Namak and table salt come with their respective benefits and potential side effects. Therefore, the key lies in moderation. As Thakran suggests, a judicious approach involves a blend of both salts, but the critical factor remains the same – limiting the daily salt intake to around 5-7 grams, regardless of whether it’s table salt or Sendha Namak. This balanced approach is recommended for maintaining overall health and managing blood pressure effectively.

Dr. Swati Dawe, a member of the IDA Gujarat chapter, has expressed concerns regarding the impact of Sendha Namak and Kala Namak on blood pressure, suggesting that they are likely to affect it in a similar way to common table salt. As a precautionary measure, individuals with high blood pressure are advised not to consume more than 3.75 grams of these salts, which is approximately equivalent to 1.5 grams of elemental sodium.

On a more positive note, sendha namak or  Kala Namak is recognized for its additional health benefits when compared to regular table salt. To strike a balance, Dr. Dawe recommends using it in combination with table salt. By mixing equal amounts of sendha/kala Namak and table salt and incorporating this mixture into one’s diet, individuals can enjoy the advantages of both salts while ensuring a sufficient intake of iodine and essential trace minerals for overall well-being.

Dt Harita Adhvaryu, Sr. Clinical Dietitian, Ahmedabad, Gujarat, says, “Like table salt, rock salt is mostly comprised of sodium chloride. However, the natural harvesting process allows pink Himalayan/ Rock salt to possess many other minerals and trace elements that are not found in regular table salt. Extra minerals in pink Rock salt are found in such small quantities that they are unlikely to provide you with any health benefits whatsoever.
Nonetheless, if you’d like to avoid the additives in regular table salt, rock salt is a great natural alternative. But don’t expect to see the major health benefits.”
So about salt what is more important is its quantity. If you are taking low sodium diet you may face problems regarding sleep, fluid balance, nerve conduction and muscle contraction. Too much sodium in diet can lead to high blood pressure and heart disease or Kidney disease. So it’s advisable to limit salt consumption up to 5-7gm salt per day to avoid future health issues. This will aid to maintain good health for lifetime.

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