Gourmet salts are essentially sodium chloride by weight. They are sometimes marketed for health benefits associated with "trace minerals" found in gourmet salts. But these minerals are found in "trace" (negligible) amounts! In contrast, we get minerals in abundance from plant foods like fruits & vegetables; no need to get them in trace (negligible) amounts from gourmet salts.

In 2025, WHO published guidelines advocating LSSS (Lower Sodium Salt Substitutes) with potassium based salts replacing some percentage of table salt. However, individuals with impaired kidney function, or any condition which impacts potassium excretion must not consume such salts! Moreover, some of us may have UNDIAGNOSED conditions which put us at risk. It is best to consult with a licensed healthcare professional (our family physician, for example), before considering potassium based salts.

Green salt is made from a mineral rich plant called salicornia. Due to its high sodium content, it tastes salty. With the goal of maintaining a healthy sodium-potassium ratio (low sodium, high potassium), I avoid green salt.

Dr Greger advocates an SOS-Free diet without Salt, Oil and Sugar. Recipes in his cookbook "The How Not to Diet Cookbook" are salt-free but use miso for salty flavor. Dr Klaper is also okay with miso. I don't use any miso because my taste buds are accustomed to SOS-Free meals, and I would like to maintain a healthy sodium-potassium ratio in my body.

Dr Greger recommends sea vegetables like nori, dulse, arame and seaweed salad for iodine sufficiency if we adopt a low sodium or salt-free diet. However, kelp is discouraged because it has too much iodine!