ROCK, TABLE, OR IODISED — THE SAFEST SALT OPTION FOR HYPERTENSION PATIENTS IS…
Rock salt may contain trace minerals and impurities, while table and iodized salt is more purified. (Pic source: Freepik)
With a variety of salts available in the market, it can be daunting to choose one over the other. Sometimes, it can be equally confusing as not all of us may know the differences between table salt, rock salt, and iodised salt. If you too struggle with these questions, we spoke to experts on your behalf who decoded how each salt is different from the other, their properties, and the things to keep in mind. Check it out below.
What is rock salt?
Rock salt is unprocessed table salt. It is darker in colour as the impurities are higher. The minerals are reserved, as it is not processed. “Rock salt retains natural impurities and mineral content such as potassium, magnesium, calcium, etc. Its granules are large and it has a unique flavour due to these impurities,” Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital told indianexpress.com.
What is iodised salt?
Iodised salt is table salt mixed with a minute amount of iodine-containing compounds, providing a dietary source of iodine, a nutrient essential for proper thyroid function.
“Iodised salt is chemically similar to regular salt but includes small quantities of potassium iodide and dextrose as a dietary source of iodine. Iodine is important for thyroid function, and its deficiency can lead to various health issues,” explained Sisodia.
ock salt is coarser and may have a grayish color, while table and iodized salt is fine-grained and white. (Pic source: Freepik)
What is table salt?
Table salt is typically refined salt, consisting mainly of sodium chloride. It usually contains additives to prevent clumping and may be iodised to provide dietary iodine.
“Table salt is highly refined and almost pure sodium chloride. It often includes anti-caking agents to prevent clumping and may contain added iodine,” said Sisodia.
Differences between rock salt, table salt, and iodised salt
Rock salt is the most natural form, retaining various minerals, while table salt is highly refined and typically includes anti-caking agents. Iodized salt, on the other hand, is essentially table salt with added iodine for dietary supplementation.
Dr Bhupendra Verma, Interventional Cardiologist, Ujala Cygnus Group of Hospitals shares differences among them as:
1. Refinement level: Rock salt is less refined compared to table salt (and iodized salt), which undergoes a more thorough refining process.
2. Appearance and texture: Rock salt is coarser and may have a grayish color, while table and iodized salt is fine-grained and white.
3. Trace minerals: Rock salt may contain trace minerals and impurities, while table and iodized salt is more purified.
4. Iodine content: Iodized salt is fortified with iodine, which is not present in rock salt or regular table salt.
5. Health considerations: Iodized salt helps prevent iodine deficiency, while excessive sodium intake from any source, including rock salt and table salt, can have negative health effects.
Iodized salt helps prevent iodine deficiency, while excessive sodium intake from any source, including rock salt and table salt, can have negative health effects. (Pic source: Freepik)
Which salt is safest for hypertension patients?
For individuals with hypertension, it is important to monitor and limit sodium intake, whichever salt they are consuming. "While there is no specific type of salt that is considered 'safe' for hypertension patients, it is recommended to reduce overall salt consumption. This can be achieved by minimising the use of added salt in cooking and at the table, and by choosing fresh, whole foods that are naturally low in sodium,” said Dr Verma.
Sisodia concurred and added, “Regardless of the type of salt, the key is moderation. The American Heart Association recommends limiting sodium intake to 1,500 mg a day”.
Why you should not replace iodized salt with rock salt
While rock salt may contain some trace minerals as it is not refined, it is not advised to completely give up iodised salt and switch to rock salt. “Complete replacement of pink salt or any other salt instead of iodised salt is not advised because pink salt is not added with iodine and has very less content of it,” Chaitali Rane, Dietetics Team, P D Hinduja Hospital and Medical Research Centre, Khar told indianexpress.com.
“Iodised salt is processed and iodized i.e., iodine is artificially added to the salt. This has started to prevent the prevalence of iodine deficiency in rural areas,” she added.
Things to keep in mind
Below are things to keep in mind, as shared by Dr Verma.
Limit sodium intake: It is recommended to limit sodium consumption to no more than 2,300 milligrams (mg) per day or even lower for individuals with hypertension.
Read labels: Processed and packaged foods often contain high amounts of sodium. Reading food labels and choosing low-sodium options can help in managing sodium intake.
Use herbs and spices: Experimenting with flavorful herbs and spices can enhance the taste of meals without relying solely on salt.
Fresh and whole Foods: Opt for fresh fruits, vegetables, lean proteins, and whole grains, as they generally contain lower amounts of sodium compared to processed foods.
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2023-06-09T04:45:57Z dg43tfdfdgfd