• Tuesday 28 July 2015

What To Eat Now: is it worth one's salt?

In his weekly food and nutrition column separating fad from fact from fiction, expert nutritionist Ian Marber tells us exactly how we'll feel that extra pinch of salt.

BY Ian Marber | 19 August 2013

What To Eat Now: is it worth one's salt?

What To Eat Now: is it worth one's salt? Photo: ALAMY

I spent my summer holiday in southern Spain, and have done for the last 30 years. There's a fish restaurant near our home that I go to every few days, and they are famed not just for their fish, but their salad too. The simple mix of crisp lettuce, deep red tomato and crunchy green pepper is dressed with olive oil and for some reason, people rave about it and order huge platters alongside their calamari or John Dory. So why the fuss? I asked the manager why the salad tasted so good. "Salt. Lot's of salt."

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The maximum recommended daily intake for salt is 6g and that's far more easily exceeded than you might think, even if you don't indulge in Spanish salt salad very often. More than 6g daily can raise the risk of heart disease or a stroke by as much as 13 per cent. Excess salt in the diet disrupts the fine balance between sodium and potassium in the blood (the salt used in food is 40 per cent sodium, 60 per cent chloride) which leads to excess fluid in the body and in turn raises blood pressure.

There is a popular misconception that only poor quality pre-prepared food (typified by takeaways and ready meals) contain high salt levels, and those of us who eat mostly home cooked food are unlikely to get anywhere near the suggested maximum of 6g a day. It is true that salt is used to enhance the flavour of shop-bought food, and so bear that in mind when buying lunch. Salt levels in cured meat are surprisingly high as two rashers of bacon can contain as much as 3g.

The truth is that salt is found in the most unlikely of places, from breakfast cereals to sauces and salad dressings. Whilst eating home cooked food is certainly an excellent way to reduce salt, even at home there are some clever ways to minimise using salt in cooking. There are some obvious steps - get salt free stock cubes or powder, and when buying sauces or condiments, check the nutrition panel on the label and avoid those with more than 0.25g per 100g (or per ml).

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It may not be a staple in the average larder but I recommend getting a tub of mango powder, available in most Asian markets, and adding a small pinch either whilst cooking or on cooked food where you might previously have used salt. It adds a depth of flavour in much the same way without any effects on blood pressure leaving room to enjoy the salad in southern Spain.


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