Adding
Salt
Once
considered a precious commodity, this crystalline mineral has been the subject
of intense debate in recent years. It’s best to watch how much of it you eat
There’s a
storm in the salt cellar. Since time immemorial, salt has been an intrinsic
part of man’s diet. It’s what makes food palatable, and it’s one of the
earliest tastes that humans were exposed to. But as sodium-rich foods crowd our
kitchen shelves, it’s important to answer the question — just how much salt
should you consume in a day? How much is too much and how exactly does it
affect your health?
Then and Now
Salt has an illustrious history. Used as seasoning and as an essential preservative, it was also considered a symbol of friendship and hospitality. It was paid as wages and was an integral part of trade in the Middle Ages. In Indian history, it famously marked a turning point in the country’s Independence movement with Mahatma Gandhi’s Dandi March.
Table salt, also known as sodium chloride, is made up of 40% sodium and 60% chloride by weight. Sodium plays an important part in our well being by helping in nerve conduction and maintaining the fluid balance in our body. However, on the flip side, high intake of sodium is linked with high blood pressure and stomach cancer. It has a negative impact on blood vessels, bones
and even gastrointestinal tract.
ccording to the World Health Organiation, high blood pressure is the leading risk factor for global mortality, causing more than 50% of strokes and 45% of ischemic heart disease (heart disease caused by reduced blood flow to the heart) cases in the world. In India, blood pressure statistics are even more alarming. A 2011 study published in British medical journal The Lancet showed that while the average BP declined globally, it had increased substantially among both men and women in India. The most effective way to lower the prevalence of high BP and prevent cardiovascular disease, therefore, is to reduce one’s sodium intake.
Copious Consumption
Many studies have tried to ascertain what the daily limit of salt consumption should be. According to the National Institute of Nutrition in India (NIN), based in Hyderabad, while all foods contain some sodium, discretionary salt use (the use of salt in cooking or added to one’s food) is the major source of sodium in our diet. The NIN paints a grim picture. It states that salt intake in our population generally exceeds the requirement. In the second edition of the Dietary Guidelines for Indians that was published in 2010, the NIN recommended that salt consumption should not exceed more than 6 gm per day per person, reduced from the suggested 8 gm set earlier.
Cereals, pulses, vegetables, milk, meat and seafood are the main natural sources of sodium in our diets, providing approximately 300-400 mg of salt a day. But it’s optional salt use that’s creating problems, especially for Indians. Data collected from across the country suggests that daily salt consumption fluctuates between two extremes: from less than 5 gm a day to up to 30 gm in different states. Almost 40% of families consume about 10 gm of salt a day!
D Raghunatha Rao, deputy director and head of extension and training at the NIN and member and convener of the dietary guidelines Committee, believes rapid changes in our lifestyle and food consumption over the past few years have led to increased sodium consumption. In fact, the guidelines point out that the prevalence of hypertension is low in populations consuming less than 3 gm of salt per day. “There are three “whites’ that people need to be concerned about in their diets — white sugar, salt and refined flour,” says Rao.
Blame the Lifestyle
Much of the blame lies in the couch potato syndrome. A sedentary lifestyle, and processed and fast foods are the major culprits to blame for the high sodium content in our diet. Recently, a Delhi-based NGO, the Centre for Science and Environment, carried out laboratory tests on junk foods. The alarming findings held that the tested brands of foods contained very high levels of transfats, salt and sugar — all of which lead to lifestyle diseases such as high BP, obesity and diabetes.
Junk food isn’t the only culprit. NIN’s dietary guidelines point out that even traditional foods, which have long been part of our diet are to blame. Pickles, papads, ketchups, sauces and canned foods all contribute to a higher intake of salt.
The Right Balance
The solution lies in restricting one’s salt intake and cutting out preserved foods and those rich in preservatives as much as possible. Another way to balance one’s sodium intake is by increasing potassium intake. Consuming an adequate quantity of vegetables and fruits will help in this balancing act. The Indian Council of Medical Research is also considering making it mandatory for manufacturers of packaged food to gradually reduce the salt content in their products. In addition to this, it is also crucial to eat only iodised salt.
Simran Saini, a Delhi-based weight loss and nutrition consultant, suggests that one immediate way to cut down salt is to get rid of salt and oil-laden onion and tomato gravies. “Once we switch to gravy-less boiled and steamed food, half the battle is won. Moreover, it is advisable to steam, bake or cook food at low heat to retain its nutrional quality with a little salt sprinkled on top for taste.” She advises portion control when it comes to papads and pickles. It’s also important to pack in a little exercise into your day. The best way to balance out sodium in your diet is to grab a tennis racquet or go for a brisk job — physical activity doesn’t just lead to loss of sodium through sweat, it is also the solution to most of our health problems.
SALTY TRUTHS
What is iodised salt & why should we consume it?
Table salt mixed with iodine and containing all essential salts is known as iodised salt. Consuming adequate iodine prevents iodine deficiencies that can lead to severe health complications such as goitre, cretinism and other developmental and mental problems. Iodised salt ensures adequate intake. The dietary guidelines for Indians reveal that iodine deficiency disorders (IDD) are very common among very large sections of the Indian population. Approximately 167 million people in the country are estimated to be living in IDD endemic areas— an alarming statistic.
How many types of salt are available?
According to Larousse Gastronomique, possibly the best encyclopedia on French gastronomy, there are two basic types of salt: sea salt that is extracted from sea water by evaporation, and rock salt which is found in a crystalline state in the ground, either as surface deposits of dried salt lakes or underground deposits from ancient oceans. Table salt is refined salt. Dr Saini recommends sea salt and rock salt as the healthiest naturally occurring alternatives to table salt. The biggest advantage with these is that they are far less processed than table salt and also rich in some trace nutrients. However, if you choose to consume rock salt or sea salt that is relatively lower in iodine than table salt, it is advisable to include iodine rich foods such as potatoes, strawberries, cranberries and natural yoghurt in your diet at the same time.
Then and Now
Salt has an illustrious history. Used as seasoning and as an essential preservative, it was also considered a symbol of friendship and hospitality. It was paid as wages and was an integral part of trade in the Middle Ages. In Indian history, it famously marked a turning point in the country’s Independence movement with Mahatma Gandhi’s Dandi March.
Table salt, also known as sodium chloride, is made up of 40% sodium and 60% chloride by weight. Sodium plays an important part in our well being by helping in nerve conduction and maintaining the fluid balance in our body. However, on the flip side, high intake of sodium is linked with high blood pressure and stomach cancer. It has a negative impact on blood vessels, bones
and even gastrointestinal tract.
ccording to the World Health Organiation, high blood pressure is the leading risk factor for global mortality, causing more than 50% of strokes and 45% of ischemic heart disease (heart disease caused by reduced blood flow to the heart) cases in the world. In India, blood pressure statistics are even more alarming. A 2011 study published in British medical journal The Lancet showed that while the average BP declined globally, it had increased substantially among both men and women in India. The most effective way to lower the prevalence of high BP and prevent cardiovascular disease, therefore, is to reduce one’s sodium intake.
Copious Consumption
Many studies have tried to ascertain what the daily limit of salt consumption should be. According to the National Institute of Nutrition in India (NIN), based in Hyderabad, while all foods contain some sodium, discretionary salt use (the use of salt in cooking or added to one’s food) is the major source of sodium in our diet. The NIN paints a grim picture. It states that salt intake in our population generally exceeds the requirement. In the second edition of the Dietary Guidelines for Indians that was published in 2010, the NIN recommended that salt consumption should not exceed more than 6 gm per day per person, reduced from the suggested 8 gm set earlier.
Cereals, pulses, vegetables, milk, meat and seafood are the main natural sources of sodium in our diets, providing approximately 300-400 mg of salt a day. But it’s optional salt use that’s creating problems, especially for Indians. Data collected from across the country suggests that daily salt consumption fluctuates between two extremes: from less than 5 gm a day to up to 30 gm in different states. Almost 40% of families consume about 10 gm of salt a day!
D Raghunatha Rao, deputy director and head of extension and training at the NIN and member and convener of the dietary guidelines Committee, believes rapid changes in our lifestyle and food consumption over the past few years have led to increased sodium consumption. In fact, the guidelines point out that the prevalence of hypertension is low in populations consuming less than 3 gm of salt per day. “There are three “whites’ that people need to be concerned about in their diets — white sugar, salt and refined flour,” says Rao.
Blame the Lifestyle
Much of the blame lies in the couch potato syndrome. A sedentary lifestyle, and processed and fast foods are the major culprits to blame for the high sodium content in our diet. Recently, a Delhi-based NGO, the Centre for Science and Environment, carried out laboratory tests on junk foods. The alarming findings held that the tested brands of foods contained very high levels of transfats, salt and sugar — all of which lead to lifestyle diseases such as high BP, obesity and diabetes.
Junk food isn’t the only culprit. NIN’s dietary guidelines point out that even traditional foods, which have long been part of our diet are to blame. Pickles, papads, ketchups, sauces and canned foods all contribute to a higher intake of salt.
The Right Balance
The solution lies in restricting one’s salt intake and cutting out preserved foods and those rich in preservatives as much as possible. Another way to balance one’s sodium intake is by increasing potassium intake. Consuming an adequate quantity of vegetables and fruits will help in this balancing act. The Indian Council of Medical Research is also considering making it mandatory for manufacturers of packaged food to gradually reduce the salt content in their products. In addition to this, it is also crucial to eat only iodised salt.
Simran Saini, a Delhi-based weight loss and nutrition consultant, suggests that one immediate way to cut down salt is to get rid of salt and oil-laden onion and tomato gravies. “Once we switch to gravy-less boiled and steamed food, half the battle is won. Moreover, it is advisable to steam, bake or cook food at low heat to retain its nutrional quality with a little salt sprinkled on top for taste.” She advises portion control when it comes to papads and pickles. It’s also important to pack in a little exercise into your day. The best way to balance out sodium in your diet is to grab a tennis racquet or go for a brisk job — physical activity doesn’t just lead to loss of sodium through sweat, it is also the solution to most of our health problems.
SALTY TRUTHS
What is iodised salt & why should we consume it?
Table salt mixed with iodine and containing all essential salts is known as iodised salt. Consuming adequate iodine prevents iodine deficiencies that can lead to severe health complications such as goitre, cretinism and other developmental and mental problems. Iodised salt ensures adequate intake. The dietary guidelines for Indians reveal that iodine deficiency disorders (IDD) are very common among very large sections of the Indian population. Approximately 167 million people in the country are estimated to be living in IDD endemic areas— an alarming statistic.
How many types of salt are available?
According to Larousse Gastronomique, possibly the best encyclopedia on French gastronomy, there are two basic types of salt: sea salt that is extracted from sea water by evaporation, and rock salt which is found in a crystalline state in the ground, either as surface deposits of dried salt lakes or underground deposits from ancient oceans. Table salt is refined salt. Dr Saini recommends sea salt and rock salt as the healthiest naturally occurring alternatives to table salt. The biggest advantage with these is that they are far less processed than table salt and also rich in some trace nutrients. However, if you choose to consume rock salt or sea salt that is relatively lower in iodine than table salt, it is advisable to include iodine rich foods such as potatoes, strawberries, cranberries and natural yoghurt in your diet at the same time.
Himalayan pink salt gets its colour
from iron oxide. It can be used for cooking and curing meat Make your own
flavoured salt by adding herbs such as thyme, oregano and rosemary Unlike table
salt, sea salts are moist. One of the most coveted sea salts is fleur de sel
harvested in France Unprocessed sea salt has more mineral complexity than table
salt with as many as 84 minerals Salts can be black, pink, yellow and even blue
in colour thanks to the minerals present in them Kala namak gets its pink hue
and strong smell from impurities present in it
::
Neeti Mehra ET120930
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