Grain of salt. A phrase meaning, 'common sense and a bit of scepticism or reservation'.
Having written 'Salt: Is it too salty' a while back, I felt that a lot has changed in the last few years. The previous article talks about sources, types and non medical uses of salt. Will try to cover some new facts on salt today.
This article is not meant to rub salt on your wounds if you eat salty snacks or sprinkle salt on food/ salads. Taste of salt compares only with sugar as the most loved taste of the human tongue. And brain. It is also the most ubiquitous item needed for survival of humans and all animals.
Chemically, salt is Sodium Chloride - NaCl. The element Sodium is needed as an electrolyte for numerous cellular functions in our body. Along with Potassium, it is needed for nerve conduction which leads to muscle contraction (for movements), muscle contraction in heart and other organs and hormone release. A delicate balance is needed between Sodium and Potassium. Accordingly, the amount of salt eaten, has to just meet the body's requirements, any excess is harmful. It shouldn't be taken with a pinch of salt!
HOW MUCH SALT IS GOOD ENOUGH?
Salt is already present in most raw vegetables, fruits, nuts, dairy items, poultry, meats and fish.
As per studies done in many countries, humans need just 2.3 grams (g) of salt per day to survive in good health. The World Health Organisation recommends that we eat less than 5 grams of salt per day.
Cooked, processed or preserved foods, have much more salt than we require. Thus, we need to add just half a gram of salt to our meals or snacks to stay healthy.
Indians consume over 11g of salt per day.
That is 10% more than the world's average and more than twice the maximum recommended requirement. No wonder, one in four urban adults and one in five rural adults suffer from hypertension. Heart related deaths are number one on the cause of deaths. Brain strokes are increasing. Apart from the misery of the survivors, these diseases put a huge financial burden on the family because of recurring costs. A mandatory EMI.
DISEASES CAUSED BY CONSUMING EXCESS SALT
Excess salt in the body causes water to be retained by the kidneys. This excess of water in the blood vessels requires puts an extra load on the heart muscles. It also stretches the walls of the blood vessels and overloads the kidneys. Excess of Sodium depletes Calcium from the bones. If excess salt is continued to be consumed for many years, the following diseases may occur-
- Hypertension. Ill managed Hypertension may lead to Brain stroke.
- Hypertrophy of heart muscle. and congestive heart failure.
- Oedema or water retention, kidney overload and bloating.
- Osteoporosis or weak bones.
- Premenstrual syndrome and triggering of Migraine in those susceptible.
- Certain Gastric cancers and Multiple Sclerosis are other diseases associated with high salt intake.
- Dehydration
WHY DO PEOPLE EAT EXCESS SALT?
- Early childhood. Most mothers are unaware of the harm they do by adding salt to their infants food. Mother's milk as well as other feeds already contain salt. Thus, in the very first year of life, no salt needs to be added in their porridge/ stew, soups, juices or eggs. Even in early childhood, less salt is preferable so that the taste of added salt doesn't develop. Those children who have got 'addicted' to excess salt find difficulty in giving up salt when medically advised.
- Comfort food. Comfort foods are energy rich, fatty foods which may contain excess of salt like savouries, chakhana, namkeen salted peanuts, cashews, almonds and pistachios. Others find sugar or chocolaty snacks or increase as soothing. While others binge on tea, coffee or soup to find solace. These foods trigger the reward centre of brain for short term pleasure or satisfaction. Usually, comfort foods are consumed in a state of high stress, anxiety or while having negative emotions. If excess of comfort foods are consumed, the person may feel guilty later on.
- Alcohol, khaini and salty snacks. These have been found to be consumed by most Indian male workers, across the States and across their social class. Addiction of the modern working class brought about by smart surrogate marketing. Advertisers 'Namak ka haq ada kar rahe hain". Delivering the goods, honourably!
RECENT TRENDS
Recent change of food habits have inadvertently overloaded Indians with salt.
One, our new generation has shifted to consuming burger, pizza, taco, wraps, pasta and the like, from snacks to main meals. All these foods have a higher salt content than plain Indian meals like 'subzi, daal, roti or chawal'.
Two, cooked food is increasingly being ordered online even if there is a cook or housewife at home. The restaurateur puts more salt and spices to make their dishes more 'tasty'.
Three, more and more 'processed' non vegetarian foods are being eaten regularly. Sauces, pickles, chutneys, french fries or breads are offered 'free'. All of them have very high salt content.
Four, being the diabetes capital of the world, more people have shifted from sugary comfort foods to salty comfort foods. Gossiping people or TV watchers keep munching on chips or their favourite 'namkeen' without a thought on its content or calories.
HOW TO REDUCE SALT CONSUMPTION?
The WHO as well as the Government of India are aware of the ongoing epidemic of lifestyle diseases. To reduce Hypertension and Brain Strokes, the Government has put in action a plan to reduce salt consumption of the populace by 30%. This reduces the risks of getting Hypertension by 5% and death due to Brain Stroke by 30%.
Besides creating awareness, the government has made it mandatory for the processed food industry in labelling the contents of the item. It is for the aware citizens to read such labels. One will be surprised to note the amount of Sodium in daily use 'bread'. However, the small manufacturers who sell pizza base, namkeen, biscuits or even chicken nuggets in transparent plastic packages do not mention the same as they are unregulated.
So, it is upon ourselves to curtail our 'salty tooth'.
- We may not be able to change our food preferences but we definitely can remove the salt sprinkler from the table.
- Parents can delay addition of salt in infants' meals. Even when introduced, the amount could be bare minimum.
- Educate children about moderation in salt, sugar and refined cereals. Do not keep sauces and pickles on the table. Offer smaller quantities when demanded. Offer taste of different kinds of spices from young age.
- Check labels of items before making a purchase. The more time we spend on this activity, the healthier we will become.
- Buy low Sodium salts. The pink Pakistani rock salt has same amount of Sodium as our Tata Iodised salt. Black salt and the sea salt have less sodium. Certain brands have 20 to 30% Potassium in place of Sodium. Do not give it to patients of heart disease without a recommendation of the treating Physician.
- Salt should not be added on salads. May add vinegar to onions or black peppers on others for seasoning.
- Raw meats, poultry and fish/ seafood have plenty of salt in them. Add less salt and more spices while cooking.
- Certain vegetables and fruits have higher quantities of salt in them. These are beet, spinach, carrot, radish, cauliflower, cabbage, broccoli, melons, apple and guava. Cook or eat accordingly.
- Do not buy salted (including lightly salted) peanuts, pistachios, cashews or almonds. The unsalted ones give the real flavour of the nut. Only the shelled pistachios are unsalted. Though a bit expensive, these last long of stored in a refrigerator with a tight lid on container.
Real danger to our generation is from processed, precooked, ordered food and fast food. Even the packaged breakfast cereals! All these foods not only have high salt content but may also contain sugar as well as cancer causing preservatives. Resist as much as possible, reduce consumption as much as you can.
It is a time consuming process, no doubt, in bringing about a change. But I assure you, it is less time consuming than feeding and caring a person paralysed after a Stroke. Or less expensive than the recurring cost of lifelong treatment for hypertension or for heart disease. So, be aware, eat less salt and spread the knowledge.
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