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The truth about...Salt!

2022-02-25

Discover everything you didn’t realise you needed to know about salt! 

It’s time for another article where we dig deep into those ingredients we often take at face value, exposing the fun facts hidden beneath the surface. Today, we’re mining for the truth about…salt! 


What exactly is salt?


Salt is known scientifically as sodium chloride (NaCl), a crystalline compound formed of 40% sodium (Na) and 60% chloride (Cl). Outside of the science lab, the terms ‘salt’ and ‘sodium’ are commonly used interchangeably. Which is understandable given that salt is the main source of sodium in your diet. 

Whether you realise or not, many of your regular staple foods will contain salt or sodium — even foods that may taste sweet, such as bread, meats, cereals, sauces and soups. So shouldn’t you know a little more about this essential mineral? 

Fortunately, we’ve done the leg work for you! Keep reading to discover everything you didn’t realise you needed to know about salt! 


The history of salt 


Over the years, salt has played (and still plays) an important role in our lives and cultures. Once relied upon as a preserving agent, salt was used to keep food fresh in a time before refrigerators existed, perhaps most famously in keeping fish fresh on fishing vessels until they returned to port with their catch. This is because high salt concentrations can aid in the prevention of bacterial growth that can cause food to spoil. 

As evidence of its value there are also records of salts used as currency; a uniformly weighted measure of value - both precious and portable - traded for all manner of goods and services as a cornerstone of economies throughout history. Even today, salt is still used as money among the nomads of Ethiopia's Danakil Plains and, indeed, the word ‘salary’ was itself derived from the word ‘salt’. (Ever heard the phrase ‘not worth their salt’?)

From early morning religious ceremonies to the late night runs of road-gritters, the very versatile salt seems to have always found a place in our world. However, while our uses of salt have changed, so too have our perceptions, with much of the modern medical and nutritional advice guiding us away from the unhealthy volumes of salt consumed by our ancestors. So, now onto the big questions…


Is salt bad for you?


Firstly, it’s worth mentioning that sodium is good for your body, especially for your kidneys. This is because sodium helps control the amount of water in the blood. 

So if that is true why does salt, as a main source of sodium, have such a bad reputation when it comes to contemporary diets, even so far as the World Health Organization (WHO) recognising salt reduction as of equal importance to stopping smoking? Well, as with many things it comes down to ‘too much of a good thing’. If we consume too much sodium in our diet, water is drawn back into the bloodstream. The more water we have in your blood vessels, the higher your blood pressure is. 


Did you know that Olive Oil can help keep your heart healthy? 
See our notes on Olive Oil and Health here!


How much salt is too much?


According to the NHS, adults should eat no more than 6g of salt a day, which equates to 2.4g of sodium. To put that into pantry parlance, that's around 1 teaspoon.

For children, the recommended daily amounts vary depending on age, from 2g salt a day for those aged between 1 and 3 years, up to 6g salt per day for 11 year olds.As ever, there are always exceptions and you should speak to your GP or a medical professional for individual nutritional guidance. 

Are you worried about tracking your intake? Lots of foods nowadays display salt content on the front of the packaging. This is usually in the form of a table showing nutritional information as a percentage of your reference intake (RI). Quite often a product’s label will use a colour-coded traffic light system to show whether the salt content is: low (green), medium (amber), or high (red).


Speaking of labels, did you see our article on incorrect olive oil labelling? 
Misinformation: Can you trust olive oil labels?


Alternatives to salts


As avid foodies, we don’t need to school you on the plethora of flavour existing outside of salt, but we hope you’ll allow us to highlight a few of our favourites? 

In the absence of a salty tingle, we love experimenting with the sharp tang of citrus or the lighter peppery notes to cut through a meal - better still, deliver both together in a beautifully bold lemon juice and cracked black pepper combo!

Then there’s the vast worlds of wonderful herbs and spices at your fingertips, waiting to transform a dish from zero to hero - spices such as the star of our last article, pimenton! 

Alternative salts can be a great alternative to the fine white powders you may be used to. Black salt, rock salt, salt flakes, Himalayan pink salt..these are all less refined than the fine salts you are likely to find in most kitchens - and can be much more flavourful too! 

And we can’t forget olive oil! La Española Gourmet Extra Virgin Olive Oil adds full and fruity flavours and aromas to your meal, alongside a slight peppery pungency. Use our Extra Virgin Olive Oils to experience a delicate spice and pleasant bitterness on the tongue as the flavours flow into a lingering finish - with all this flavour, you probably won’t even notice the absence of salt!


 What now?


 
Exposed in the cold light of day, the truth about salt can seem quite daunting. But as long as you’re consuming sensible amounts and understand the impact of salts and sodium in your diet, then that’s half the battle. 

Throughout it all, La Española will be here to help you where possible; from our exploration into How to help kids build positive relationships with food to our advice on How to resist Junk Food, we’ll be here to point you in the right direction.