Salt is used mainly for its flavor, not for its healthy effects on the body. One of the most widespread claims about salt is fattening, but is it a myth or a reality? In the following article, we will tell you what is true about salt making you fat, why this claim is so widespread and some tips that will help you eat without salt by replacing it with other dressings. Take note!
Does salt make you fat? myth or reality
It is widely believed that salt makes you fat, but … does salt make you fat or retain fluids? In salt, we are dealing with a false myth since salt does not make you fat but rather causes fluid retention in the body. This makes it seem that we have more volume or that we have put on weight visually.
In addition to causing fluid retention, it also increases blood pressure, which is why it is a condiment that we should reduce to the maximum from the diet. Some experts have recommended the consumption of salt to provide sodium to the body. Still, many foods include in their composition a level of sodium beneficial for the body, so it is not necessary to increase the consumption of salt in meals.
Why does salt make you fat?
Salt fattens or produces this effect because when we consume a lot of salt in a meal, the body’s proportion increases. To counteract this effect, the body retains water to dilute the accumulated sodium.
Due to fluid retention, blood flow is impaired. This can contribute to the appearance of cellulite, varicose veins or bags and dark circles in the eyes. That is why it is often said that salt fattens the face due to the bags and swelling that occur in the area.
Are other types of salt fattening?
Now, there are many types of salt and some are healthier than others. Let’s see now how the different types of salt differ and which one is more advisable to take if we do not want to gain weight or suffer from other health problems.
Table salt
Table salt, common salt or fine salt is one of the most used in daily cooking. It contains 95% sodium chloride and is, perhaps, the least recommended, since other types of salts are healthier due to their composition or their hypotonic properties (they do not cause fluid retention).
Unrefined sea salt
This type of salt is obtained from the evaporation of seawater. Its composition is based on iodine, sodium, fluorine and chlorine, among other additives. Its difference with table salt is that marine contains minerals such as potassium, magnesium, iron, and zinc.
Iodized salt
It is a common salt artificially enriched with iodine. Iodine is a very beneficial mineral for the body that does not add flavor to salt and contributes to the regulation of energy metabolism, the production of thyroid hormones and the protection of the nervous system.
If you are going to take salt, it is recommended to take iodized salt or sea salt instead of common or table salt.
Salt flower
It is a type of salt that is obtained by hand from marine salt flats. It is a hypotonic salt. That is, it does not cause fluid retention, so it is a type of salt that can be consumed without noticing this tendency to gain weight or swell that we notice with another type of salt.
Himalayan salt
This salt, originally from Pakistan, has become popular in recent years due to its nutritional value. It contains around 80 trace elements and minerals, so it is beneficial for the functioning of the body.
How to eat without salt
Eating without salt is not pleasant if you do not replace it with something that adds flavor to your dishes. Sometimes, there is no choice but to remove the salt for medical reasons. In others, you will find that stopping eating salt will lose weight because you will stop feeling so bloated. If you think you can’t get used to eating without salt, look at these options to substitute salt in meals.
- Lemon: if you add a few drops of lemon, especially to meat or fish, you will not notice the absence of salt. In addition, the lemon will provide an extra dose of vitamin C to your dishes.
- Mint: In broths, creams or soups, you can add some mint leaves to the cooking that will add a fresh touch to the recipe.
- Curry: adding curry powder to your dishes is another option to avoid salt. Curry is a spice that provides an exotic touch and is very beneficial for digestion, as it reduces colic.
- Garlic and parsley: If you haven’t already, this is the best time to garnish your dishes with garlic and parsley. It is a mixture that combines perfectly with any food and type of cooking, although we recommend it to season meat and fish. Parsley also has diuretic properties and garlic is good for eliminating bacteria that are harmful to the intestine.
- Nutmeg: Another spice that can be used as a substitute for salt is nutmeg, a beneficial condiment for controlling blood cholesterol levels. We recommend grating it at the time of use and adding it at the end of cooking so that it does not lose properties and its smell and taste are not reduced.
- Provencal herbs: aromatic herbs are another of the most versatile options in the kitchen, as they are used to season meats, sautéed vegetables, fish or stews. Cooking with Provencal herbs such as oregano, rosemary, thyme, basil or rosemary will also benefit your body thanks to its antiseptic, carminative and antioxidant properties.
- Bittersweet vinaigrette: if you cannot eat a salad that does not contain salt, we suggest this simple bittersweet vinaigrette: mix in a container lemon juice, orange, a tablespoon of wine vinegar, a teaspoon of honey and two tablespoons of olive oil. Mix well and you will get a very tasty dressing to dress your salads.
Reduce or eliminate the consumption of precooked dishes and preserves. Eliminate the consumption of salty snacks and reduce the use of sauces such as soy or ketchup.