According to statistics, the average daily salt intake for Chinese people is as high as 10 grams. To reduce it to the scientifically recommended level of less than 6 grams for the average person and less than 4 grams for individuals with or at risk of hypertension, many people might find the food "too bland" to eat. How to "reduce salt" without compromising the salty taste has become a major challenge in the modern food industry.
Using sodium-free salty substances to replace salt
Low-sodium salt is an intuitive solution: using sodium-free salty substances to replace salt. The closest alternative to sodium is potassium. Although its salty taste is not as strong as sodium's, for generally healthy people, increased potassium intake is not only harmless but also beneficial, so it is widely used in low-sodium salts. However, high concentrations of potassium can produce a bitter taste, which limits the use of potassium chloride. A typical low-sodium salt contains 25% potassium chloride. It is less salty than regular salt, so a larger amount is needed to achieve the same level of saltiness. Considering that the sodium content is still lower than that of regular salt after increasing the amount, such low-sodium salt is still beneficial.
The problem with low-sodium salt is that for people with kidney or heart problems, or diabetes, potassium metabolism may be impaired, so excessive potassium can lead to hyperkalemia. For these populations, low-sodium salt based on potassium chloride poses risks, and it is best not to use it without a doctor's guidance.
Enhancing other flavors to reduce saltiness
So, is there a purely flavor-enhancing method? In fact, the umami effect is used in the low-sodium salt mentioned earlier, which contains yeast extract. After replacing half of the sodium chloride, the saltiness should theoretically decrease, but due to the flavor-enhancing effect of other ingredients, the overall saltiness is the same as regular salt. According to the company's promotional materials, this salt is no inferior to regular salt in appearance, taste, and performance, and can be used as a one-to-one replacement.
In fact, this umami effect is not an original idea. Monosodium glutamate (MSG) is a flavor enhancer. The chemical composition of MSG is sodium glutamate, which also contains sodium, so many people believe that using MSG increases sodium intake. In fact, the opposite is true: the sodium from MSG plus the sodium from salt is still less than the sodium from using salt alone.
Beyond the five basic tastes, Japanese scholars have proposed the concept of a "sixth taste," naming it kokumi. It is not a specific taste but rather components that enhance other flavors. If a food contains these kokumi components, the same level of saltiness can be achieved with less salt. Using MSG to reduce salt is a kokumi approach, and the previously mentioned yeast extract is another example. Although the concept of kokumi has not yet been widely accepted, this approach has a long history of use. In addition to MSG and yeast, mushrooms and tomatoes also contain such components, and protein hydrolysates like soy sauce can have the same effect.
Reducing salt usage by shrinking salt particles to the nanoscale
The human body perceives saltiness through sodium ions. In most foods, salt has already dissociated into ions.
However, for solid seasonings that are eaten directly, such as traditional Chinese椒盐 (椒盐 powder), or the seasonings on snacks like popcorn, chips, and cookies, the speed at which salt particles dissolve on the tongue affects the intensity of the salty taste. A food company has processed regular salt, reducing its particle size to the nanoscale, thereby greatly increasing its solubility. According to their tests, using this "nano-salt" to achieve the same level of saltiness can reduce the amount of salt needed by 25% to 50%.
Fundamentally, the most direct way to "reduce salt" is to gradually adapt to a lighter taste. The human palate can easily adapt to slow changes. By adopting a "boiling a frog in warm water" approach, one can gradually adapt to a low-salt diet.