Healthy Seasoning Alternatives To Salt

It’s no secret that we need to reduce our salt intake.

In this recent blog, we explained why we need to reduce our reliance on sodium, while also detailing the foods we need to be wary of when it comes to this tasty, yet problematic additive.

However, we thought we’d also put together a piece that discusses the alternate seasonings you can use to flavour your meals to compensate for a reduction in salt intake.

Let’s dive in!

While vampires may not like garlic, your body certainly will.

Not only is garlic full of flavour, but it contains no sodium and is also quite nutritious. A single clove of garlic contains around 4.5 calories as well as vitamin B6, vitamin C and fibre, making it great for blokes on a weight loss journey.

Garlic goes well in sauces, soups, marinades and on top of lean meats. 

If salt and pepper are an inseparable couple, we reckon it's time for a divorce!

Unlike sodium, pepper is good for your body. Black pepper contains antioxidants, has anti-inflammatory properties and could potentially improve your blood sugar control.

Additionally, one teaspoon of ground black pepper is just six calories and contains vitamins A, B6, E K, B6 and manganese.

The juice from this popular citrus fruit acts similarly to salt by bringing out more flavours in a dish. Lemon zest, the outermost layer of the peel, is even more potent and can turn many meals into a tangy treat!

Lemon juice is a great addition to sauces, salads and marinades and doesn’t have the potential health issues associated with salt.

Lemons contain vitamin C, potassium and vitamin B6, and they’re 89% water, so one teaspoon of lemon juice is a mere one calorie.

Made from dehydrated ground onion, this seasoning is like garlic in the sense that you get a boost of flavour, and it can be added to almost any savoury dish. It is a common ingredient in Indian, Mexican and Mediterranean dishes.

Onion powder is more potent than fresh onion and makes for a great salt alternative for salt in stir-fries, soups and dips.

It also has a stack of health benefits including improved digestion, blood pressure regulation, increased immunity, and improved bone health. A teaspoon of onion powder is around eight calories and contains essential vitamins like vitamins B and C, calcium iron and potassium.

Dark and intensely flavoured, this popular Italian dressing is very low in calories and an ideal seasoning for salads, soups and stews.

While it doesn’t contain much protein or fibre, it’s rich in antioxidants. It also contains manganese, which is good for bone health and metabolism, and small amounts of potassium and calcium, which assist with controlling heart pressure and heart health.

There have even been some studies which have suggested that the acetic acid in balsamic contains probiotics, which could help people feel full longer and reduce their overall calorie intake.