Suppliers of Himalayan salt, sea salt and expensive products from exotic countries claim they are more natural and healthier than supermarket salt. Experts describe the facts and highlight the real health risks of salt.
Complaint
Supermarket table salt is harmful to your health. It is purified from important natural minerals. Instead, it is enriched with harmful additives.
Assessment
Mostly wrong. Table salt is no less healthy than natural salt. However, one of the so-called maintenance aids is controversial.
Facts
The different salts differ mainly in their origin. Sea salt is obtained by drying sea water, while rock salt is mined underground in tunnels. “These are deposits from ancient seas,” explains Judith Schryro, nutrition expert at the Berlin Consumer Center.
Even in Germany, table salt, called common salt, is mainly obtained in underground salt pans and then processed industrially. This means that it is purified and refined. Elements such as potassium, iron and calcium are released, leaving sodium chloride behind. The so-called natural salts are unrefined.
“Natural salt has no health benefits over conventional table salt,” says Schryro. Trace elements are “incredibly small quantities” that make no contribution to our health. The biggest difference between the salts is the price.
Also questioned, the German Society for Nutrition (DGE) stated: so-called gourmet salts are no healthier than conventional salt.
“If table salt is used, it should be enriched with iodine and fluoride,” says Silke Restemeyer of the DGE. THE Iodine supply of the population in Germany shows a downward trend. A long-term deficiency of the vital trace element can lead to thyroid dysfunction. According to the DGE, fluoride-enriched salt helps prevent the development of tooth decay.
Disadvantages of table and natural salts
Folic acid is the synthetic version of the B vitamin folate. This plays a role in cell division and is involved in many growth and development processes in the body. Taking care of it is very important, especially at the beginning of pregnancy.
Unlike other additives, so-called maintenance additives are sometimes criticized. These substances are intended to prevent the salt from forming lumps. In recent years, the anti-caking agent silicon dioxide (E 551) has been discussed. According to consumer advice centers, the particle size of the powder is particularly small: the nanoparticles are suspected of having a negative effect on health. Free-flowing aids must be labeled on the package; permitted quantities are precisely defined in the European Union.
According to consumer advice centers, it is generally not harmful to consume natural salts. However, traces of microplastics can always be found in sea salt, says Schryro. As for exotic salts, often advertised as gourmet salts, it should also be noted that they are less sustainable. Salt coming from Pakistan or South America has long transportation routes behind it.
The nutrition expert sees another possible disadvantage of natural salts: they are often significantly coarser than table salt. This could lead people to consume larger quantities, especially if the salt is also advertised as being beneficial to health. “We all eat too much salt anyway,” Schryro points out. The DGE recommends six grams per day.
“Before adding salt, always taste the food and refine the dishes with spices and herbs,” advises nutritionist Restemeyer. This saves salt and enhances the flavor of the food. “Various studies indicate that dishes taste saltier if the salt is not well distributed and the grain size is slightly coarser.”
A supposed health effect as a sales argument: is it permissible? “Advertising is always unacceptable if it communicates that this salt is important for a healthy diet,” says Schryro.
In this context, the consumer advice center also warns against a certain advertised variant: drinking dissolved salt in the form of brine. Some providers advise that salt water should lower blood pressure. In fact, adding salt can actually increase blood pressure in sensitive people, consumer advocates write.
What are the health differences between Himalayan salt and regular table salt?
Interview: The Truth About Salt – An Expert Opinion
Time.news Editor (TNE): Welcome, Judith Schryro. Thank you for joining us today to discuss a topic that garners a lot of attention—salt! There seems to be a growing belief that Himalayan and sea salts are healthier alternatives to what we find on supermarket shelves. What’s your take on this?
Judith Schryro (JS): Thank you for having me! It’s indeed a popular notion that exotic salts are more “natural” and therefore better for our health. However, this is largely a misconception. While the origins of these salts differ—Himalayan rock salt comes from ancient seabeds and sea salt from evaporated seawater—the health benefits remain largely comparable to conventional table salt.
TNE: So, you’re saying there’s no real health advantage to choosing natural salts over table salt?
JS: Exactly. When we talk about table salt, it’s important to understand that it undergoes purification and refinement that does strip away some natural minerals. Yet, what is left behind—sodium chloride—is exactly what our bodies need. The trace elements found in natural salts are minuscule and do not significantly impact our health.
TNE: That’s interesting! Could you elaborate on the nutritional aspects? Some say that supermarket salt is harmful precisely because it lacks those natural minerals.
JS: It’s a common complaint, but the truth is that the minerals that are lost during the refining process are present in such small quantities that they don’t make a difference. The primary concern with table salt is not whether it’s refined or not, but actually how much of it we consume.
TNE: You mentioned refining processes. What about the additives that some people find concerning, particularly anti-caking agents like silicon dioxide?
JS: Yes, the use of maintenance additives to prevent clumping is often under scrutiny. There has been some concern about the size of nanoparticles used in these additives and potential health impacts. However, in the European Union, there are strict regulations regarding their use, including permitted quantities and labeling requirements.
TNE: And what about the issue of iodine deficiency? How does that relate to the type of salt consumed?
JS: It’s crucial to address this. The German Society for Nutrition recommends that table salt should be iodized. Iodine is a vital trace element, especially for thyroid function, and many people are unfortunately lacking in it. Fluoride, too, is added to some salts to help prevent tooth decay. Natural salts often do not contain these essential nutrients unless they are specifically fortified.
TNE: Are there certain salts that you would recommend, or is it more about finding balance in our diets?
JS: It ultimately boils down to personal preference and balance. For everyday cooking, choosing iodized table salt is a sensible option. If people choose to use gourmet salts for their flavor profiles, that’s fine as long as they remain mindful of their overall sodium intake and ensure they are meeting essential nutrient needs through other sources.
TNE: Judith, before we wrap up, what final advice would you give to our readers regarding salt consumption?
JS: The most critical takeaway is moderation. Salt enhances flavor, but focusing on a balanced diet rich in nutrients is far more important for overall health than stressing over the type of salt you use. Always check if your table salt is iodized, and enjoy culinary salts as part of a varied diet.
TNE: Thank you so much for your insights today, Judith. It’s been enlightening to explore the realities behind salt usage and health!
JS: Thank you for having this important conversation!