Introduction

Now a days, Refined salt is everywhere from your morning breakfast to snacks items and dinner menus. The World Health Organization suggests that adults should limit their daily sodium intake to less than 2,000 mg (equivalent to 5 g of salt) per day. In line with this, guidelines in the United States advise that individuals with hypertension and middle-aged & older adults should restrict their sodium consumption to no more than 1,500 mg per day.

According to Wikipedia, excessive sodium consumption is linked to a heightened risk of cardiovascular diseases, prompting health organizations to recommend reduced dietary salt intake. A 1,000 mg/day reduction in sodium intake can potentially decrease cardiovascular disease by approximately 30%, particularly benefiting blood pressure in individuals without acute illness. The complex relationship between salt and cardiovascular disease reveals a U-shaped association, indicating increased risks at both high and low sodium levels. Individuals with hypertension should prioritize reducing sodium, while maintaining a healthy sodium intake of 4 to 5 grams (equivalent to 10-13 g salt) per day is advisable for all groups.

This post aims to shed light on why refined salt is bad for human health. Explore its various alternatives and possible ways to cut down refined salt intake from your daily life.

1. Types of Salts

A. What is Refined Salt?

Salt is a mineral composed mainly of Sodium Chloride (NaCl). The sodium plays a role of electrolyte which is important for human health. The adequate consumption of salt also helps to avoid iodine deficiency. The salt used for food is generally known as table salt and the one in natural crystalline form known as rock salt or pink salt.

After processing the rock salt, refined salt is prepared which is very commonly used in our daily foods. Salt improves the taste of food and also used in most of the food preservation processes. Because of these properties of salt, it is present in many processed foods. While naturally occurring food items like meats, vegetables, and fruits contain minimal salt. It is commonly added to processed foods such as canned, pickled, and snack foods for preservation and flavor enhancement. In the preparation of butter and cheese, refined salt is utilized to improve taste by reducing bitterness and enhancing the test in various foods.

B. The Difference Between Refined and Unrefined Salt

When you think of regular table salt that you keep ready to add a bit of flavor to your food, you’re likely thinking of refined salt. Refined salt is excavated from underground, but it then goes through a refining process to remove any of the additional minerals that may have collected. Refined salt relies on sulfuric acid and chlorine to remove these extra minerals. Removing the minerals gives refined salt its pure white color, which is considered more palatable. Anti-caking agents are also added to keep the tiny crystals from clumping.

Refined salt is the typical table salt you buy at the store. It can only be found by mining underground and is heavily processed to prevent it from clumping together. It will probably also include iodine, a mineral used to repel any potential toxins from the salt and to maintain healthy thyroid function. Refined salt is heated and processed before hitting the shelves, potentially removing some of the other vitamins and minerals in unrefined salt.

Unrefined salt is created in one of two ways: mined directly from the source or taken from evaporated seawater. It maintains its natural color due to not being processed like refined salt and maintains much more of its natural form this way. Because it is not as milled down as table salt and is often the size of small pebbles. Unrefined salt has a more coarse texture, but that doesn’t affect the way it tastes. Many people love unrefined salt for its unique taste and ability to enhance their homemade recipes!

2. Explore why Refined Salt is bad for you

Lets see how salt plays a significant role in the rise of cardiovascular disease, high blood pressure and kidney related health issues. According to WHO report, an estimated 1.89 million deaths each year are associated with over consuming of sodium which is also cause of higher blood pressure levels and increased risk of cardiovascular disease. Salt on its own is not causing these issue but over consumption of refined salt on regular basis increases the risk of health issues like cardiovascular disease, high blood pressure and kidney malfunction in adults and children. While refined and unrefined salt typically has the same amount of sodium, unrefined salt offers minerals that are squeezed out of refined salt. If you don’t like saying goodbye to magnesium, potassium, and other electrolytes in salt, don’t rule out the benefits of unrefined salt!

Salt impact on Nutritional Health

A. Hypertension and High Blood Pressure

Evidence shows an association between salt intakes and blood pressure among different populations and age ranges in adults. Reduced salt intake also results in a small but statistically significant reduction in blood pressure.

Salt impact on Heart Health

B. Cardiovascular Diseases

Evidence suggests that high salt intake causes left ventricular hypertrophy. This is a strong risk factor for cardiovascular disease, independently of blood pressure effects. There is accumulating evidence that high salt intake predicts left ventricular hypertrophy

Salt impact on Physical Health

C. Salt and Kidney Function

Excessive salt (sodium) intake, combined with an inadequate intake of water, can cause hypernatremia. It can exacerbate renal disease. A US expert committee reported in 2013 the common recommendation by several authorities “to reduce daily sodium intake to less than 2,300 milligrams and further reduce intake to 1,500 mg among persons who are 51 years of age and older and those of any age who have hypertension, diabetes, or chronic kidney disease”, but concluded that there was no health-outcome-based rationale for reducing intake below 2,300 mg, and did not have a recommendation for an upper limit

D. Gastric Health

According to the study at National Library of Medicine, higher dietary salt intake raises the risk of gastric cancer, suggesting the need for dietary education and management, particularly for individuals who prefer salty foods. Lowering dietary salt intake could significantly reduce the risk of gastric cancer, offering important public health benefits.

E. Salt and Calcium Depletion

According to Medical Researchers at the University of Alberta, Sodium and Calcium both appear to be regulated by the same molecule in the body. When sodium intake becomes too high, the body gets rid of sodium via the urine, taking calcium with it, which depletes calcium stores in the body. High levels of calcium in the urine lead to the development of kidney stones, while inadequate levels of calcium in the body lead to thin bones and osteoporosis.

Salt impact on Mental Health

Hypernatremia (high blood sodium level, above 145 mEq/L) causes thirst, and due to brain cell shrinkage may cause confusion, muscle twitching, or spasms. With severe elevation, seizures and comas may occur. Death can be caused by ingestion of large amounts of salt at a time (about 1 g per kg of body weight). Deaths have also been caused by the use of salt solutions as emetics, typically after suspected poisoning. Hyponatremia, or blood sodium levels below 135 mEq/L, causes brain cells to swell; the symptoms can be subtle and may include altered personality, lethargy, and confusion. In severe cases, when blood sodium falls below 115 mEq/L, stupor, muscle twitching or spasms, seizures, coma, and death can result.

3. Exploring Common Products with Hidden Salt

Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. However, problems occur when you consume too much added sugar – that is, sugar that food manufacturers add to products to increase flavor or extend shelf life. We have listed out most commonly used food items which contains lot of added sugar and you should avoid consuming them on regular basis and start using the healthier alternatives.

Breakfast Cereals

Just because it says “whole grain” or “sugar free” or “no added sugar” doesn’t mean there’s no sugar.

Health tip: Try to choose a cereal with less than 10 grams of sugar per serving. Granola and granola bars can be heavy sources of added sugars, so check their labels.

Flavored Foods

If you flavored foods like yogurt, Nutella , peek at the nutrition facts label. You may be shocked at the amount of sugar you are eating.

Health tip: Try looking around and experimenting with other, less sugary yogurts. You can always get a plain yogurt and add your own fruit!

Beverages

The most commonly used beverages like fruit juice, smoothie, tea, coffee, sports drink, chocolate milk contains large quantity of added sugars.

Health tip: Be careful and read the nutrition facts label when choosing beverages and choose unsweetened drinks.

Instant Packaged Food

The instant food like oatmeal, soups, energy bars, protein powders, candies and chocolate bars contains large percentage of sugar.

Health tip: Avoid eating the frozen and packaged food. Prepare the fresh food at home.

Biscuits, Cookies and Bakery Food

The bakery foods like crackers, breads, biscuits are full of added sugars.

Health tip: Avoid the bakery food. Be careful and read the nutrition facts label when choosing any bakery food.

Condiments

Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption. Jams, ketchup, sauces, salad dressings and relish all have added sugars that mount up.

Health tip: Avoid eating ready made sauces and try to prepare fresh food at home.

Why read food labels?

Doing so is a really important part of being healthy, and we will tell you why. Food labels typically contain information on calories, serving size, and amounts and/or daily values of several macronutrients, vitamins, and minerals (e.g., fats, carbohydrate, and calcium).

It’s essential to know how much of an ingredient is in a food, especially if you have specific health concerns. For example, if you have high blood pressure, you want to steer clear of foods that are high in sodium. If you want to lose weight, knowing the calorie count of a dish or meal is key to staying on track. Fiber is crucial to keeping the digestive system running smoothly, so being aware of the fiber content in a food is important.

Understand nutrient content claims.

•  A zero-calorie product can actually contain up to 4 calories per serving.
•  A fat-free product can contain up to 0.5 grams of fat per serving.
•  A low-fat product can have as much as 3 grams for solid products and 1.5g for liquid products.

The Food Label is designed to help people choose foods well. By knowing how to use it, you can understand how a specific food item can fit into your overall diet. You can more effectively and efficiently select foods and choose between products. So go ahead, check the label and better manage your health. Stay happy, Stay healthy.

4. Tips for Reducing Salt Intake

Added sugars aren’t a necessary part of your diet. Although small amounts are fine, they can cause serious harm if you consume large amounts on a regular basis. The best way to avoid hidden sugars in your meals is to make them at home so you know exactly what’s in them. However, if you need to buy prepackaged food, make sure you check the label to identify any hidden added sugars, especially when buying foods from this list.

With our real life experience, we are offering practical tips on how to minimize sugar consumption through simple lifestyle changes.

• Eat fresh home made food.
• Eat fresh fruits and vegetables.
• Avoid packaged food.
• Prefer natural flavor food instead of artificial flavored.
• Use alternative sources of natural sugars.
• Read food labels to know ingredients.

Conclusion

Consuming whole foods that contain natural sugar is okay. However, problems occur when you consume too much added sugar. As more and more studies find links between sugar and health issues, it is important to be aware of the dangers of refined sugar.

Although clearer labeling is helping, the best option is to look toward the fruit and vegetable options when shopping. One of the easiest ways to reduce refined sugar intake is to avoid soft drinks and not add sugar to tea or coffee. Beverages are generally the biggest contributors of sugar to any diet. Refined sugar rewards the dopamine system in the brain, creating a short-term high. However, there is also a potential physical and mental low from a high sugar intake.

Sources

• https://en.wikipedia.org/wiki/Salt
• https://en.wikipedia.org/wiki/World_Health_Organization
• https://www.health.harvard.edu/heart-health/strategies-for-cutting-back-on-salt
• https://www.who.int/news-room/fact-sheets/detail/salt-reduction
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9609108/
• https://www.sciencedaily.com/releases/2012/07/120724131604.htm