Are gourmet salts a good substitute for regular table salt? No! I was surprised to learn that 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.
Action on Salt published gourmet salt myths in 2011, which are eye opening.
Prof Graham MacGregor is a prominent researcher known for his work on impact of sodium (salt) on blood pressure and cardiovascular health. He critiques gourmet salts. Just like regular table salt (sodium chloride) increases risk for hypertension, gourmet salts (mostly sodium chloride) also increase risk for hypertension!
An interesting observation by Prof MacGregor: Some gourmet salts have larger crystals and don't taste as salty, in which case we are likely to consume even more salt!
Action on Salt is an organization in UK that works with food industry and the government to reduce salt in processed foods and salt added to cooking. The Chairperson for Action on Salt is Dr David MacGregor, a prominent researcher known for his work on impact of sodium (salt) on blood pressure and cardiovascular health.
(1) The chemical composition of gourmet salts is primarily sodium chloride by weight. That is why the health impact of gourmet salts is the same as health impact of regular table salt, says Dr MacGregor.
(2) Gourmet salts are sometimes advertized for health benefits associated with their "trace mineral" content. But these trace minerals are truly in trace (negligible) amounts! For details, see the section titled "Mineral Profile of Gourmet Salts" below. We can derive minerals in abundance from plant foods like fruits and vegetables, says Dr MacGregor.
(3) Dr MacGregor says that there is no evidence that people use less gourmet salt, as compared to regular table salt. In fact, he says that there is a danger of overconsuming sodium because some gourmet salts have large sized crystals, so they feel less salty, making us add them them in large quantities. As a consequence, we may end up adding more sodium to our diet than before!
(4) All salt is composed primarily of sodium chloride!
(5) Can we make flavorful meals without table salt and gourmet salt? Absolutely! Check out Salt-Free Seasonings and SOS-Free recipes (SOS stands for Salt, Oil and Sugar). When we start making low sodium or salt-free meals, our taste buds make adjustments, making such preparations flavorful to our palette.
Below is an insightful video presentation by a medical doctor on mineral content of Pink Himayalan Salt and several other gourmet salts. Summary: all salts are primarily sodium chloride by weight. The "trace minerals" in them (zinc, potassium, calcium, phosphorus, and so on) are indeed in "trace" (negligible) amounts.
(11 mins, 2023) Himalayan Pink Salt & Other Gourmet Salts
What quantities of minerals like zinc, potassium, calcim, phosphorus, and so on are found in 500 mg of Himalayan Pink salt? How do they compare to 1 serving of broccoli, almonds, chickpeas or blueberries? Are other gourmet salts any better?
Dr Dave Clayton's video has insightful slides. Let us study them.
(A) For the same quantity of salt, gourmet salts like Pink Himalayan salt have more minerals than table salt. Many gourmet salt companies love to highlight this fact.
(B) … but if we consume only 5 grams of salt (approximately 1 tsp of table salt or Pink Himalayan gourmet salt) in a day, what percentage of DV (Daily Value) of various minerals do we get from salt? Very very little! See the middle column in (B) above.
(C) How does the mineral content of 500 mg of Pink Himayalan gourmet salt compare with 1 serving of broccoli, almonds, chickpeas or blueberries? These plant foods have far more minerals!
The slide above shows that mineral profile of various gourmet salts is comparable, in the sense that if we consume only 5 grams of any of these salts, we get minerals in only trace amounts — small percentages of DV (Daily Values).
I don't consume any gourmet salts. I also avoid regular table salt. I strive to maintain a healthy sodium-potassium ratio in my meals by adopting an SOS-Free lifestyle without Salt, Oil and Sugar.
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