Understanding Salt: Beyond Sodium Chloride

Salt is a mineral primarily composed of sodium chloride, along with trace minerals and sometimes iodine. All kinds of various salts can be used. Salt is used as a flavor enhancer, which can also add other flavors to dishes. It also preserves and cures foods to extend their shelf life. The most common type of salt used in modern America is Iodized table salt due to the goiter epidemic that occurred in the Midwest during the 1920s. However, various salts are gaining popularity, including unrefined mineral salts like Himalayan pink salt, real salt, and sea salt. Let’s break down the differences below:

Table salt/iodized salt is the most common kind of salt and is typically found in salt shakers. It is mined from salt deposits and may have other additives like anti-clumping agents. It is white in color and fine. It’s typically used in baking and cooking. 

Unrefined salt

• Kosher salt: is mined from salt deposits and is usually not iodized. It is white in color as well and may be larger or coarser flakes. It’s used for seasoning dishes.

• Pink salt: also known as Himalayan salt or Real salt. It contains other trace minerals and is not iodized. It has a pinkish tint and is in larger granules or flakes due to its iron content. It is commonly used for seasoning dishes during and after cooking. It has an earthy flavor.

• Sea salt: this type of salt is made by evaporating seawater. It has other minerals and is not iodized. It can be a variety of colors, but it mainly looks white. It may be coarse and in larger flakes. It is great for curing meats and seasoning dishes after cooking.

• Fleur de Sel is a type of sea salt that comes off the coast of France, and it is used as a finishing salt. It has a more sweet profile.

Choosing the Right Salt for Your Needs

Sea Salt: A Natural and Flavorful Option

Sea salt is best used as a finishing salt and has a great texture and neutral flavor. It is not good for boiling or cooking as its salt crystals might not fully dissolve in the water or substance in which it is cooking.

Table Salt: Iodized for Essential Nutrients

This is the most classic salt used. It is great for baking, cooking, and boiling pasta and can be used for finishing. However, if you’re looking to reduce sodium intake, it’s not best to use it at finishing because it can be easy to over-salt due to the fine crystals. Also, if you have been advised to follow a low–iodine diet, you will need to avoid iodized table salt. If you have a thyroid issue like goiter, iodized salt would be helpful to use to correct and prevent that.

Kosher Salt: A Versatile Choice for Cooking

According to chefs, this salt is best to use for flavoring meats and vegetables before cooking. It is easy to pinch and sprinkle on food after cooking to season before eating, which may prevent you from over-salting if you’re trying to limit salt intake. The only application you might not want to use this in is baking, as finer salt is preferred. It is a great option for brining or pickling foods.

Himalayan Pink Salt: A Decorative and Flavorful Option

Pink salt is great for cooking, seasoning, and finishing. It can range from fine crystals to large, flakey crystals. It also contains other minerals like potassium, calcium, and magnesium, so if you’re deficient in any of those nutrients, it is a great option to use in moderation. Be aware if you do use it, it tends to be higher in sodium than table salt, so using it in moderation is key.

Cooking Techniques: Flavoring Without Salt and Using Herbs and Spices

You can flavor your food with various herbs and spices to enhance flavors and make simple foods taste vibrant! If you’ve been told to limit added salt in your diet, I encourage you to be bold. Add herbs like parsley, basil, and rosemary to chicken and soups. For a savory flavor, you can cook potatoes with garlic, paprika, and Italian seasoning. Add pepper for a spicy kick or cinnamon for a sweeter profile. Cinnamon is great for vegetables like winter squash, sweet potatoes, carrots, and beets. Get in the kitchen and give it a try!

1. _{12 Types of Salt and What They’re Best Used For. (n.d.). thechefandthedish.com. https://www.thechefandthedish.com/post/12-types-of-salt-and-what-they-re-best-used-for}

2. _{Leung, A. M., Braverman, L. E., & Pearce, E. N. (2012). History of U.S. iodine fortification and supplementation. Nutrients, 4(11), 1740–1746. https://doi.org/10.3390/nu4111740}