All salt is not created equal when it comes to health
What is the difference between sea salt, kosher salt, and table salt? Is sea salt better for you than table salt?
These questions have been asked many times, and it is no wonder, as one out of every three American adults is affected by high blood pressure. That is 65 million Americans who have high blood pressure, also known as hypertension. Another 59 million have prehypertension, which if not treated, can lead to high blood pressure.
Many individuals with high blood pressure have been told to watch their sodium intake. One of the first things most physicians will say to someone with high blood pressure is to cut back on their salt intake. Is there a better way to season foods? If so, what is best? Is sea salt, kosher salt, or table salt, better for you?
One of the biggest differences between sea salt, kosher salt, and table salt is the texture.
Sea salt is often promoted as a healthy alternative to table salt. However, the sodium content is comparable. A crystal of sea salt is usually a much larger, coarse grain compared to that of table salt or kosher salt. The large crystals of sea salt fill up a teaspoon with fewer crystals than table or kosher salt, thus leaving more air between crystals. Therefore, there is a difference in sodium content based off of a teaspoon, but not by weight. One fourth of a teaspoon of regular iodized salt has about 580 milligrams of sodium. Sea salt has about 400 milligrams of sodium and kosher salt has about 482 milligrams of sodium per one fourth of a teaspoon. However, these numbers change depending on if the salt is finely ground or coarsely ground.
Sea salt, table salt, and kosher salt have other distinct differences. One of which is where they are harvested.
Sea salt is harvested from evaporated seawater. The minerals from the seawater remain intact, making it less processed than table salt. Sea salt comes in either fine or coarse grain and has a slightly different taste caused by other minerals it contains. These additional minerals offer no known health advantages.
Table salt is typically made from rock salt, which is mined from underground salt deposits. Table salt is normally iodized. Iodine plays a role in thyroid function, but most adults get plenty of iodine from sources other than iodized salt. Table salt is usually preferred by bakers due to its fine granules.
Kosher salt usually contains no preservatives. However, some brands add sodium ferrocyanide which is an anti-caking agent. It can be obtained from seawater or from underground sources. Kosher salt is often used for preserving meats. Because of its more granular structure, kosher salt draws moisture out of meats and other foods more effectively than other salts, making it a good choice to use when preserving foods.
Salts do have one thing in common: They all contain sodium. So if you have hypertension or otherwise need to watch your salt intake, be mindful of how much sodium you consume. Most experts recommend between 1,500 to 2,300 milligrams of sodium a day for healthy adults (however, recommendations may vary depending on things such as sweat rate and other medical conditions). It is best to avoid sea salt, table salt and kosher salt whenever possible, and to use spices to flavor foods, as sodium already occurs in many of the foods that we eat.
If you are interested in learning more about nutrition, please attend the Semper Fit Health Promotion Education Workshop. This class is open to all Department of Defense identification card holders. Call 451-2865 for upcoming workshop dates and to register for the class. Limited seats are available.