You're probably well aware that your salt shaker could lead to high blood pressure, water retention, and other health issues that can arise when you consume too much sodium. But now, experts are warning that it's not just the amount of salt you're using but also the type, many of which are "heavily bleached and processed and refined."
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What's the difference between table salt and sea salt?
The two salts in question are table salt (including Kosher salt) and sea salt.
Table salt is mined from underground deposits "and then processed to give it a fine texture so it’s easier to mix and use in recipes," writes the American Heart Association (AHA). "This processing strips table salt of other minerals, and additives may be used to prevent clumping."
"Sea salt is obtained directly through the evaporation of seawater. It is usually not processed, or undergoes minimal processing, and may retain an uneven or darker color, as well as trace levels of minerals like magnesium, potassium, calcium and other nutrients," they continue.
Why is table salt processed?
In a recent TikTok video, grocery expertBobby Parrish reviewed the salt options at Costco. Holding up a box of Morton coarse Kosher salt, he explained that it's "heavily bleached and processed and refined."
He notes that when salt has additional ingredients, they're anticakers: "So the salt comes out really easy with a flowing agent."
Indeed, if you look at the ingredients for this particular salt, you'll find "yellow prussiate of soda (an anticaking agent)." It's also present in Walmart's Great Value brand iodized salt.
This additive has made negative headlines because it technically contains cyanide. However, it's approved by the Food and Drug Administration (FDA), and as the Center for Science in the Public Interest explains, "it is not toxic because the cyanide is tightly bound to iron atoms."
The Great Value salt also contains dextrose, "a type of simple sugar derived from corn" that can extend a food's shelf life, MedicalNewsToday explains. Again, in small amounts, this additive is considered safe.
In a separate TikTok video, healthy eating expertKyle Fitzgerald noted that these refined salts are usually bleached to make them perfectly white.
@bobbyparrish Any Unrefined salt is good, but here are my faves: Celtic sea salt Maldon salt Jacobsen salt #salt #seasalt #celticsalt #eatthisnothat #healthyliving #costco #costcofinds
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Is sea salt healthier?
In addition to many sea salts, unrefined (unprocessed) salts include pink Himalayan salt and Redmond's Real Salt. They still contain those naturally occurring trace minerals, aren't bleached, and will not list any additives in the ingredients list.
However, as the AHA notes, "Because sea salt is not processed, it may contain some impurities found in the ocean such as lead." And when it comes to sodium content, sea salt and table salt are the same.
Another big thing to consider when deciding which salt to use is iodine content. Many table salts are fortified with the mineral, however Kosher salt and sea salt are not. Therefore, as Best Life recently reported, doctors are concerned that iodine deficiency is becoming more common in the U.S. This can lead to thyroid problems, including goiters.
@cleankitchennutrition Here’s which salt you should buy! #healthyeating #healthyeatingtips #nutritiontips #salt
The takeaway:
Table salt usually contains additives to prevent clumping, and it's often bleached to appear pure white. Sea salt, on the other hand, is unprocessed. However, it could contain certain impurities from the ocean. Additionally, Kosher salt and sea salt are not fortified with iodine.
Ultimately, the AHA advises that no salt is healthier than another. As for the trace minerals found in sea salt, they say you should be easily getting them from other foods you consume.
