SUPERMARKETGURU FOOD &
HEALTH WEEKLY NEWSFLASH!
Coming To Terms With Salt
Published on: December 1, 2002by Melissa T. Shultz
As you prepare meals for family and friends, keep in mind that salt, an important ingredient in cooking and baking recipes is available in a variety of forms for a variety of needs. Here's a handy reference to help you sort through the types you'll find in most grocery stores.
Table Salt: A fine, granulated-evaporated salt that has an additive called calcium silicate to keep it flowing freely. Table salt is the common name for sodium chloride, which is made up of 40% sodium and 60% chloride. Sodium, chloride and potassium are essential to regulate body fluids and transmit nerve impulses. Use table salt for baking, cooking, and at-the-table seasoning.
Iodized Salt: Table salt that has iodine added. Iodine helps prevent goiter, a condition of the thyroid gland.
Lite Salt: A sodium chloride and potassium chloride mixture, lite salt has 50% less sodium than regular salt and may have iodine added. Most people are not affected by sodium, since their bodies rid themselves of any excess. But for some, too much sodium may contribute to high blood pressure. Try lite salt for cooking and at-the-table seasoning regardless of whether you are sodium sensitive. Be sure to read the label though, since lite salt has less sodium but is not sodium free.
Pickling Salt: A fine-grained salt used to make brines (salt water) for foods such as pickles. Pickling salt has no iodine and no free-flowing additives since they can cloud the salt water. Use in cooking, canning and pickling.
Popcorn Salt: Actually it's for more than just popcorn. This salt is very fine and granulated so it sticks to popcorn, potato chips, french fries and other snacks though it works well on corn-on-the-cob too.
Kosher Salt: A coarse flake salt with a free-flowing agent. Kosher salt is used to prepare meat (to make it kosher), and is also an ingredient in cooking recipes. You'll need to measure kosher salt by weight not spoonful since the grains are so large. Kosher salt is ideal for salting a glass for a margarita!
Sea Salt: This salt is made by evaporation of seawater and can be finely grained or in the form of crystals. Sea salt may taste differently than table salt since it can contain other minerals. If you use sea salt when canning, the minerals may discolor foods. Though the sodium content can be compared to that of table salt, some feel the additional minerals provide more healthful benefits.
Salt Substitute: An alternative for people on sodium-restricted diets, this salt is made from potassium chloride but has no sodium. Salt substitutes sometimes taste bitter and may not be a good choice for those with kidney problems or other ailments where excess potassium can be harmful.
Seasoned Salt: A blend of herbs and a variety of other ingredients such as garlic powder and spices. Some seasoned salts may have sodium so check the ingredients and Nutrition Facts labels carefully.
Sources: SaltInstitute.com, MortonSalt.com, The American Dietetic Association
