There are many alternatives that you can use as a substitute for salt in cooking. Why too much salt is unhealthy and how to replace it without sacrificing spice and taste.

The World Health Organization (WHO) recommends a maximum of five grams of salt per day for adults, but the reality is different: According to the organization, the majority of Europeans consume up to eleven grams of salt a day through food. Consuming too much salt over a long period of time can be detrimental to your health. High blood pressure in particular is a dangerous risk associated with too much salt.

Actively reducing salt consumption is not always easy: We get most of it from finished products, snacks such as crisps and pretzel sticks, but also bread and cheese. In addition to fat and sugar, fast food also contains a lot of salt.

So, if you want to control your salt intake, your primary goal should be to cut down on processed foods and cook more at home. This has a positive side effect: you save a lot of packaging waste and you know exactly what you are eating.

However, there are also some flavorful alternatives to salt that you can use in cooking. So you save on salt, but you don’t have to sacrifice taste and spice.

Spices as a salt substitute

“Seasoning” does not necessarily mean “salting”. Instead, use more different spices when cooking and thus develop the whole spectrum of taste. Spice powders are easy to use and widely available. Tip: If you don’t mind the effort, you can grind many spices yourself at home.

Keep the following in your pantry at all times:
For vegetables:
chilli powder
anise
garlic
nutmeg
fennel seeds
cardamom
For fish and meat (for ecological reasons, it is advisable to eat little or no fish and meat):
White pepper
Black pepper
curry powder
paprika powder
Caraway seeds
pimento

Replace salt with vinegar

You can also replace salt with high-quality vinegar. Although vinegar tastes tart, adding small amounts gives you a great flavor.

Herbs as an alternative to salt

Fresh and dried herbs ensure an intense aroma and varied taste. There is an abundance of herbs:
Parsely
chives
dill
wild garlic
basil
watercress
rosemary
thyme
lovage
oregano
coriander
marjoram
tarragon
mint
sage
lemon balm
As you can see, there are a lot of different herbs, many native, others Mediterranean. If you want to harvest your own herbs, you can create your own personal herb bed with your favorites.

Garlic and onions as a salt substitute

Onions and garlic have a strong flavor of their own and add flavor to your food without the need for additional salt.

Replace salt with yeast

Many dishes, especially soups and broths, can also be seasoned with yeast products. Yeast gives your food an aromatic, spicy taste. Yeast flakes, yeast extract and yeast seasoning pastes are suitable. When buying, make sure that the product in question does not contain any additional table salt.

Sodium reduced salt as a salt substitute?

As its name suggests, reduced-sodium salt contains less sodium chloride than regular salt. As a substitute, potassium chloride is in such products.

Sodium-reduced salt is suitable with regard to a low-salt diet in that you can save a lot of sodium chloride. However, it is said to have a slightly bitter aftertaste and taste less salty than regular salt.

The best thing to do is to try it out to see whether it is suitable and worthwhile as a salt substitute for you. Seasoning with natural ingredients such as spices, herbs or yeast is more recommended.

Salt substitute: More tips

If you want to reduce your salt intake, weaning it off slowly will help. On the one hand, you should (after) add less salt overall. Your taste buds will get used to it over time, so you won’t miss all that salt anymore.

Many seasoning products, such as vegetable broth and soy sauce, are also available in reduced-salt versions. Keep your eyes open when shopping and look around for such products. You can save a lot of salt this way.