Hello, seasoned readers! In this issue:

• A practical guide to salt

• The culprit: hidden salt

• The good news

• All sorts of salt

• Not all salt measures up

• Did you know…

• Designing your best life: salt substitutes

• Help us grow! Take 3 minutes to answer this brief survey and we’ll enter you in a drawing to win a $50 Amazon gift card.

The world’s most widely used seasoning

Salt is the one ingredient that’s so fundamental to cooking that we often take it for granted. But not all salt is created equal, and understanding the differences can transform your cooking…and your health.

Before we get started, let’s make one thing crystal clear: the source of your salt matters far less than how much you consume and where it sneaks into your diet.

The culprit: hidden salt

ALL salt is sodium chloride. Whether it's mined from ancient seas, the Himalayas, or evaporated from the Atlantic Ocean, the chemical composition is virtually identical. The trace minerals in fancy salts – magnesium, calcium, potassium, and iron – are present in such minuscule amounts that you'd need to eat unsafe quantities to get any nutritional benefit.

But what about the sodium we don’t know that’s there? The American Heart Association recommends no more than 2,300 mg of sodium daily (about a teaspoon of salt), so it's important to know where sodium is hiding:

• Processed and packaged foods; a single frozen dinner can contain 1,500-2,000 mg of sodium (near the daily limit)

• Restaurant meals  

• Bread and baked goods

• Deli meats and cured products 

• Canned soups and vegetables, unless labeled "low sodium"

• Condiments and sauces, like soy sauce, ketchup, and salad dressings

The good news

Generally speaking, you don’t have to worry about the salt that you add yourself or use to enhance whole foods that you prepare, such as vegetables, grains, and proteins. Cooking more meals at home has the greatest positive impact on health – and your budget. 

Follow these tips to reduce the salt content of the food you prepare: 

• Rinse canned vegetables and beans that aren’t in sauces 

• Check nutrition labels and opt for low-sodium packaged foods

• Taste the food before salting

For proteins, salting before cooking helps with browning and flavor. If you're using kosher salt, which is preferred by chefs, season about an hour before cooking to allow it to penetrate the meat.

To preserve the vegetables' texture, add salt after cooking. And for an unexpected crunch and a burst of flavor, a finishing salt is the secret ingredient in many cooking and baking recipes. You’ll find more information on this in the next section.

All sorts of salt

The size of a salt crystal is the result of its evaporation speed. Fast, processed evaporation creates small, dense, uniform crystals, like those found in iodized table salt. Slow, natural evaporation during sea salt production produces large, airy, irregular flakes.

When precision matters, such as in baking, measure by weight (grams) or understand the conversion for your specific salt brand. 

1. Table salt has fine, uniform crystals; is heavily processed; contains anti-caking agents, and added iodine.
   Crystal characteristics: Fine, densely packed – approximately 6g of sodium per teaspoon
   Best for: Baking (dissolves quickly and distributes evenly), pasta water, brines
   Why it matters: Gets the job done and provides consistent measurement, but it's the least interesting option on the shelf. The fine crystals dissolve instantly, making it easy to over-salt if you're not careful.

2. Kosher salt has large, irregular flakes and a coarse texture, and contains no additives.
   Crystal characteristics: Large, jagged crystals with lots of air space – Diamond Crystal has approximately 3g of sodium per teaspoon; Morton has approximately 5g per teaspoon
   Best for: Everyday cooking, seasoning meat, drawing moisture from vegetables, rimming cocktail glasses
   Why it matters: It's easy to pinch and sprinkle, giving you better control and making it the workhorse of professional kitchens. The irregular crystals also adhere better to food surfaces. Note: Different brands (Diamond Crystal vs. Morton) have dramatically different crystal sizes and densities, so measurements aren't interchangeable. Most professional recipes use Diamond Crystal as the standard.

3. Fine sea salt is finely ground salt from evaporated seawater and retains its trace minerals
   Crystal characteristics: Fine to medium grains, some irregularity from natural evaporation
   Best for: Baking, seasoning pasta water, general cooking when salt needs to dissolve quickly
   Why it matters: Cleaner flavor than table salt without additives; the fine crystals distribute evenly in batters and doughs

4. Flaky sea salt or finishing salt is often sold as Maldon or Fleur de Sel. Its delicate, pyramid- or irregular-shaped flakes are harvested from seawater through slow, natural evaporation.
   Crystal characteristics: Large, thin, very airy flakes; approximately 2.5g of sodium per teaspoon
   Best for: Finishing dishes, topping chocolate desserts, sprinkling on fresh tomatoes, grilled meats, and caramels
   Why it matters: These are finishing salts and are used at the end of cooking (not during) to maximize their textural impact. The crystals are large and delicate, providing a satisfying crunch and dramatic burst of flavor on the tongue … all for less sodium.

5. Coarse sea salt (sel gris) is instantly recognizable for its large, moist, gray crystals. It is unrefined and mineral-rich.
   Crystal characteristics: Chunky, irregular crystals with natural moisture
   Best for: Salt grinders, salt crusts for roasted fish or meat, pickling
   Why it matters: Intense mineral flavor; the moisture content keeps it from dissolving too quickly, making it ideal for controlled grinding or slow-release applications

6. Himalayan pink salt is mined from rock salt in Pakistan. It gets its beautiful color from iron oxide and trace minerals
   Crystal characteristics: Medium to coarse crystals; varies by grind
   Best for: Table grinders, salt blocks for cooking/serving, decorative presentations
   Why it matters: Beautiful presentation, clean mild flavor. Despite marketing claims, the mineral content is negligible; you'd need to consume dangerous amounts to get any benefit from its trace minerals.

7. Pretzel salt (coarse salt) has very large, chunky crystals; sometimes called "rock salt" or "salt chunks"
   Crystal characteristics: Extra-large, solid crystals designed not to dissolve
   Best for: Topping soft pretzels, bagels, focaccia, roasted potatoes
   Why it matters: The big crystals don't dissolve during baking, providing satisfying bursts of saltiness and visual appeal. The coarse, irregular surface adheres exceptionally well to dough and wet surfaces.

8. Smoked salt is any variety of salt that is smoked over wood (hickory, applewood, mesquite).
   Crystal characteristics: Varies by base salt used; often coarse to flaky
   Best for: Finishing grilled meats, BBQ dishes, adding smoky depth to vegetarian dishes, Bloody Marys
   Why it matters: Adds campfire flavor without actual smoking – perfect for apartment dwellers or when you want smoke flavor without firing up the grill

9. Black Hawaiian salt is sea salt mixed with activated charcoal; dramatic black color.
   Crystal characteristics: Medium to coarse; varies by production
   Best for: Finishing seafood, poke bowls, decorative plating
   Why it matters: Striking visual contrast against light-colored foods; mild, clean flavor. Some believe activated charcoal aids digestion, though evidence is limited.

10. Flavored salts (truffle, herb, citrus) is salt blended with a variety of aromatics.          

    Crystal characteristics: Varies by base salt; often flaky or coarse to showcase additions
    Best for: Finishing dishes, popcorn, French fries, eggs, breads
    Why it matters: Adds complexity in a single sprinkle; great for quick flavor boosts without pulling out multiple ingredients. Use sparingly – the aromatics can be intense.

Pro tip: Diamond Crystal kosher salt is the choice of culinary professionals. If you use Mortons or table salt, start with half the amount of salt and adjust to taste.

Not all salt measures up

This is critical: A teaspoon of table salt can contain nearly twice the sodium as a teaspoon of flaky kosher salt, even though they look the same. This also impacts the amount of sodium. So, if you substitute salts by volume without adjusting, you could easily over- or undersalt your food::

• 1 tsp table salt ≈ 6g sodium

• 1 tsp Morton kosher salt ≈ 5g sodium

• 1 tsp Diamond Crystal kosher salt ≈ 3g sodium

• 1 tsp Maldon flake salt ≈ 2.5g sodium

Did you know…

Salt enhances food in some surprising ways:

• Salt suppresses bitterness more than it adds saltiness: A pinch of salt in coffee or chocolate doesn't make it salty…it reduces bitterness and enhances other flavors. That's why salt appears in so many dessert recipes.

• Pineapple + salt = sweeter fruit: Sprinkling salt on pineapple, watermelon, or grapefruit actually makes them taste sweeter by suppressing bitter compounds.

• Kosher salt isn't necessarily kosher: It's called "kosher salt" because its large crystals are part of the koshering process of meat, not because it's certified kosher. But, most salt is inherently kosher anyway.

Designing your best life: salt substitutes, good or bad?

According to Mayo Clinic, reducing your salt intake is one of the best ways to lower your risk of heart disease. So many people rely on salt substitutes to stay healthier.

Dr. Regis Fernandes, a Mayo Clinic cardiologist, explains why you should use caution when using a salt substitute:

"Salt increases our blood pressure, and high blood pressure is associated with a higher cardiovascular risk, so stroke, for instance," says Dr. Fernandes. 

It's the sodium chloride in table salt that can be bad for your heart. People often turn to salt substitutes as a healthy alternative.

"They don't have sodium chloride, but they have potassium chloride. So for people who are trying not to eat too much potassium, they have to be careful with that," he says.

Dr. Fernandes says use caution if you have certain conditions, including kidney, heart and liver disease, high blood pressure, and diabetes. Certain medications, like angiotensin-converting enzyme (ACE inhibitors), can also pose a risk. Ask your professional healthcare provider if salt substitutes are right for you.

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_{The content provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider before making any changes to your health routine, and never disregard professional medical advice based on information you read here.}