5 Healthy Salt Substitutes | Dr. Neal Barnard Q&A on The Exam Room LIVE
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- Опубліковано 2 чер 2024
- Want to cut salt out of your diet? Here are five healthy salt substitutes that are packed with flavor and won't leave your food tasting bland.
The average person eats nearly one and half times the amount of sodium they need each day. Learn from Dr. Neal Barnard how the constant bombardment of salt puts them at higher risk for major health problems like high blood pressure, kidney disease, and stroke.
He joins "The Weight Loss Champion" Chuck Carroll on The Exam Room Podcast with heart-healthy alternatives and a closer look popular sodium-free salt substitutes sold in stores.
Have a question? Post it in the comments or chat and we’ll answer as many as possible during the live broadcast.
-- Topics Discussed --
- Best salt substitutes
- What foods have the most salt?
- Sodium found naturally in food vs. added salt
- Healthy iodine sources
- How much fat should we eat?
- Nutrient requirement changes as you age
- And more!
This episode of The Exam Room™ Podcast is sponsored by The Gregory J. Reiter Memorial Fund, which supports organizations like the Physicians Committee that carry on Greg’s passion and love for animals through rescue efforts, veganism, and wildlife conservation.
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Dr.Neil Barnard is the best.
I love all of the doctors on this podcast but Dr Barnard is my favourite. He was the one that "introduced" me to WFPB.
He said animal product is bad. I’m sorry but this not true. Pure misinformation
Vegan for 13 years and forever.
Love it ❤
OZEMPIC was the worst shot for me. My Dr. Said to take less, no I stopped it. WPBD and weight loss is life for me.
I ended up in the hospital for three days because my sodium was too low!!! My main symptom was confusion. Everyone thought I was having a stroke. The doctor said my brain was dehydrated because since the water molecule follows sodium across the cell wall and since I didn't have enough sodium, water could not get into my brain!
Surprised you guys didn't mention Miso paste (not just the soup type) and nutritional yeast which both have a "salty" taste and are way better for your health. I mix some miso paste with warm water to make my salad dressing and it's fab!!
Use the low sodium type.
Apparently Dr. Greger said that miso for some reason doesn't affect BP.
Is this true??
@@sarahjj4131 Pretty sure you're right. I think it's because it's fermented
m
It's still salt. Which is fine as long as you know it.
Thank you Dr Barnard for more great information. I have been plant based for about 6 months now and my doctor said my blood work was so good she asked me “ WHAT are you doing?” I told her I am doing a plant based diet and she said “It’s working!!
4 ounces of cranberries contain 400/mcg of iodine. Try and look for berries from the Cape(near the sea)
And then there are those of us who get muscle cramps (and once collapsed, unable to walk or talk from losing muscle control) due to lack of salt for ~8 hours while sweating (leading to dehydration from drinking too much water without food on a hot day)... Keep things in balance; the number who need more salt not less may be small but we need it BADLY!!
Could be the potassium. Not sure but maybe a shortfall in Magnesium could have a cramping effect.
I've always considered myself consuming too much salt. I'd get cramps in my legs and feet at times. I'm not saying it isn't the salt, just saying potassium or something else too low could be the problem or a contributing factor.
I am a vegan but I don't have time to cook so I try to purchase frozen vegan dinners. However, everyone of them contain from 500 mg to over 1000 mg of sodium. That is WAY too much but the industries who make our vegetarian/vegan food just seem to dump the shaker in. I have even written to Amy's Frozen foods and they gave me a polite return answer that they have some reduced sodium choices. But even the reduced sodium choice is sometimes over 300mg of sodium.
Big businesses only care about money, excessive salt leads to people wanting to buy more.
Try to make simple dinners for example use a rice cooker to batch cook grains and legumes. You can also freeze some until you want to eat it that way it lasts a really long time.
I’ve talked to a lot of people about a plant based diet. What I’ve found is most people aren’t willing to give up their food. Also, many have little understanding of what it means to eat healthily.
Sometimes it’s hard for me to see my colleagues at work in their preventable sick states, but I realize that you cannot help everyone. They have to want to help themselves.
Most people are very mediocre and just worry about the pleasure of the palate. They must to be forced to change otherwise nothing will.
You are talking about vegans not plant based
@@doddsalfa I’m speaking of the average omnivore.
True i have misread your comment
Adding lemon juice at the table really enhances food.
So, I've heard a lot of contradictory advice around salt, all of it seemingly backed by science. There's the camp that says no to salt, do not add any salt to your food, fruits and veggies have enough sodium as it is, period. Then there's the camp that says salt isn't a problem, it's the junk food that salt is usually associated with, and that using table salt on a whole food, plant-based diet is totally fine. And then there's the camp that says salt can be a problem, but as long as you have at least 3 times as much potassium to offset it, it can part of a healthy diet.
I'm having a hard time parsing who's right, because they all make compelling points. Are there any studies that have been done on strict whole-food vegans that tested these ideas against each other?
The contradictions are exhausting 😅
It's really a question of how healthy you want to be vs (i) how much shopping and cooking effort you want to exert and (ii) how much you are willing to change your eating habits and let your taste buds adapt. No salt is healthiest. Of course, there are other big bads also, most notably processed foods, animal products, oils, sugar. Most people cannot be perfect all the time, so it's a personal balancing act. Eg If someone has cholesterol of 140 but really low blood pressure, then maybe that person tackles salt and sugar last and the other big bads first. Just like any marathon, it's one step at a time.
@@kathysharp7551 Respectfully, that answer starts from the assumption that added salt is inherently bad. But I have heard claims that it can be good or at least neutral. I don't think it's been fully settled.
All other variables being equal, with a diet being healthy, balanced, whole, and very forward in fresh fruits and vegetables, and with regular exercise in a person's routine, what does the science really say?
I feel like the only thing that can definitively settle the question would be to take a group of healthy, long-term whole food vegans, and run a study comparing four groups: strictly no salt, salt applied at will, potassium salt applied at will, and 25% salt plus 75% potassium salt applied at will. Run it for a couple of months. At several intervals across the study, observe the immediate effect of eating on each of these groups, in terms of blood pressure, blood vessel stiffness, and common biochemical indicators of health. Also, see how overall health changes across the duration of the study.
It may well be that no added salt at all can be considered healthy, but it could also be true that salt is fair game if you have your diet and lifestyle in order.
@@VerifiedVegan A 300 lb diabetic with ulcers up and down their legs would probably tell you they feel better with a greasy triple cheeseburger in their their hand.
Short-term subjective experience is not a good indicator for how healthy something might be.
What does the science say?
@@VerifiedVegan It's an extreme example to very clearly illustrate my point. The only thing you had to say was "trust yourself and how you feel," which I'm sorry to say, is nonsense.
And no, I didn't say I'm overwhelmed by the scientific evidence, I said I'm having trouble parsing conflicting advice from actual experts. I'm not going to take your word for it just because you responded. You didn't actually address anything being asked.
Do you have a study you can cite that I could read? No? Okay then, I hope you have a nice day.
I use McCormick Salt Free Garlic and Herb Seasoning. Gluten Free. I started 20 years ago. I’m 75 now.
Does switching to frozen vegetables, instead of canned, eliminate the added sodium in your quick dinner menu?
Several researchers indicate that people over age 65 need more B12 than suggested here. Dr. Michael Greger, who consolidates the results of nutritional research, states that 1000 mcg should be taken every day by senior citizens.
Thanks for that.
I love that dr barnard's doing concerts - he's cool!
So is he a musician?
@@sharinaross1865 of course
Biggest problems for me are salt and butter. Thanks so much for the suggestions Dr. Barnard and the suggestions from those commenting too!
Great Video!!
Good to have the Na numbers behind the salt alternatives. Was worried about my soy sauce use being too high. Now I know it's exponentially better than pure NaCl I'll gravitate to using it much more with confidence.
Thanks PCRM
Great Record. Great Guest and Great Reporter! Bravo! 😊👏🌿🌾✔️
Amen 🙏. Nothing is better than any. I love it ❤
Can you please remind us how much salt we need each day? I've become addicted to stock cubes and they're mainly salt, trying to cut down. Thank you
Hello from Montreal Canada…LOVE your show!!!
I use spices minimally yo season my food and track the amount of sodium and carbs in them. Harissa, paprika, garlic, onions are my favorite. I come in well under 1500 MG a day
When I get a little salt craving ever now and then, I just eat a fresh refrigerator pickle like Grillos which is loaded with fresh garlic and dill flavor and it’s seem to satisfy my craving.
msg.........mono sodium glutamate.......a food enhancer thats' big in Chinese food is supposed to be very bad for your heart ;as well as ;table salt that has anti caking agents
Yes thank you for clarifying and reminding me of Nordic and wakame and soya sauce - 🙏
Mrs. Dash and dulse flakes make good salt substitutes for me. I've tried potassium chloride but it has a strange flavor although it might be okay in the soup or stew pot. I think Costco sells a no-salt mixture of spices that flavor food well.
almost half a million subscribers hey ??! 👍
Laughed when Dr. Barnard said to exercise more when you are a senior to get more nutrients 🤣So very true though! Thoroughly enjoyed this today! My sister was just asking me about no salt alternatives and may I suggest one she just found, but a little pricey, it is called Bensons table salt. Has nutritional yeast, and many other great herbs!! Zero salt!
Hi Guys,
Charles from Diamond Bar Calif.
I Use mushrooms 🍄 & The mini peppers 🌶️ & Garlic 🧄 & Basil 🌿 & the combination of ALL is amazing 🤩.
I heard salt was good for adrenal fatigue but then I also heard that salt was bad for your kidneys but they are both connected so I’m confused on what I should do.
I love my himilayan salt and eat lots of it on my WFPB diet. I am in the camp that proper salt (not sodium in food) is fine. I have normal blood pressure on the low side so i don't worry about it. I take a couple drops of Lugol's iodine once a day.
Thanks for the advice to ask our doctors when we want to get off meds. Ask them to monitor us.
I loooove salt. I am super lean but my face is puffy and I know why and it’s because of the copious teriyaki I put on my no oil noodles 😭😋
I use Redmond salt..
Nice shirt, Chuck!
I have problems with low sodium in my blood (hyponatremia).
I was told by my doctors to eat more salt.
Can you please give advice how to best handle this problem?
If you love salt I don’t think you ever get over it, but you learn to adjust to not having it in and on your food. Depending on your reason for lowering it will determine how well you stick to it.
Salt really causes noticeable damage to my body when I eat salt. The more I stay raw the more I don't have to worry about it. As far as getting older, I am and feel much younger than anyone around me. Sodium isn't the problem. Salt is. They are not the same thing.
Exact opposite
Sodium is bad
Salt is good
Any comments on Parkinson's patients and extremely low blood BP. Both me n my grandma had anger but very low BP. She got Parkinson. I had severe nerve issues which now finally relaxed with adding right fats, omegas, n b12 from real food
Gauri
I remember the chicken on Wendy's Chicken Salads, and Arbys Sandwichs being very salty. I wasn't using that much salt in my own cooking at the time (5 years ago).
Now WFPB-SOS mostly with an occassional use of hot sauce or dash of salt. Cheated with 8 oz bag of reduced fat or reduced sodium potato chips and my blood pressure went up 20 mm Hg for a day but took its time coming back down especially eating out Mediterranean.
Hi….love your show….I went totally plant based the middle of September.
I have lost 75lbs and had eczema for 32 yrs, went to many dermatologists, researched and helped myself…nothing helped, but within less than six weeks on plant based it disappeared. I got an autoimmune disease 21 years ago with 24 hr pain…in 3 1/2 months I no longer have that pain.
There’s even more ways I’m being helped.
In listening to this program on salt/iodine…what about Kelp?
Would love your opinion!
Thank you!
Barbara
Moshio.........Japanese salt ,derived from seaweed has iodine (b12)
Good info. What about black salt?
Bamboo salt is safe?
My blood pressure is low since I was born should I eat more salt?
How do you avoid the sodium overdoses when eating out and when traveling? Out of all the pitfalls of restaurant meals, the sodium bombs are the most difficult to avoid. Part of the problem is that most of the food is pre-salted at the factory. How do you find the 1%-2% of restaurants where skipping the salt is an option? Are there any lists of such restaurants?
I've been avoiding junk foods and restaurant foods for most of the past 3 years, and this has made my taste buds more sensitive than they used to be. Also, overdosing on sodium gives me a persistent thirst that's virtually impossible to quench.
I cannot believe that I'm having so much difficulty finding resources on low sodium restaurant meal options. I know I'm NOT the first person in the world to be interested.
In a pinch I get baked potatoes at Wendy's (order them plain), and have found baked potatoes and steamed vegetables at steakhouse restaurants. Otherwise, choose a restaurant with a salad bar (we have a Govinda's restaurant near us). It also have contacted restaurants ahead of time to preorder, and have even brought my own dressing.
El Paso texas ❤
I used to watch my sodium more than I do now. After increasing my physical activity and decreasing my saturated fat, I lost 20 pounds and 20 mm blood pressure. Now I don't notice when I have sausages or cheese or whatever. I still cook with potassium chloride instead of salt, but the lifestyle mods mean I'm no longer afraid of sodium.
Are you suggesting that soy sauce is preferred for seasoning meats than salt?
I really love your show. I want to lose weight but I don't want surgery or drugs.... Trying to figure it out
I don’t have high blood pressure (110/60 on average) and I love the taste of salt. I cook 95% of my food at home. Should I still be worried?
I generally salt to my health and taste buds.
At Subway I get the veggie wrap with no cheese, no manaise and double Avocado and I think that is wfpb compliant, correct or no?
Depends on the bread, which has salt and many times butter.
NAMES OF RAW FRUITS FOR BETTER LIVER HEALTH AND INTESTINE ISSUES ?
Our bodies are similar but different in some ways as what harms one may not harm another and vice versa. All of these so called diets Keto, Vegan, plant based etc…have something that may not be 100% good for everyone.
Salt is healthy.
I read online that there was a study done years ago indicating iodine was substantially present in cranberries....however i havent been able to confirm this anywhere online...so i dont know if its true or just internet lore.
Im sure it depends upon the soil as well but it would be good to confirm or deny this as a legitmate source of iodine.
I wager that it's not a reliable source. Even if cranberries can accumulate a lot of iodine, there's no guarantee that the cranberries you find actually do have enough iodine.
@@luke_fabis perhaps but both of us are just speculating :)
We need to "put it to the test" as Dr Greger often says
:)
@@kenpca True that. But selenium can be similar in that respect. Vegetables grown in selenium-poor soils, even if they bioaccumulate it normally, will not be a good source. Unless cranberries actually need iodine to thrive (and they might!), it would lean heavily on their growing conditions.
What about miso or coconut aminos????
My salt in take was normal or low but with fast food salt did ho more in my diet . But my blood pressure was not under control for the last a decade even more . I cut down salt and sugar totally other than natural and quite diary . My blood pressure came in control and no medication
How to deal with low blood pressure, bottom number and top number. I eat whole plant based.
How did people get iodine 100’s of years ago who lived inland, away from a sea or in the mountains?
Can you talk about oxalate in vegan
Salt + fat + sugar = all the salted caramel "treats"
Team "nothing" here!! 💖
Nutritional yeast
My father is 90 and eats fast food for every single meal and does not exercise at all. I'm not saying it's a good idea but maybe genetics has something to do with it. I've been plant based for 56 years and have I horrible hypertension and anxiety. I think you can do everything right and still get hit by a bus.
Exactly
Just wondering if you ingest caffeine in any form - even decaf coffee or tea, or chocolate? If so, quitting it slowly (to avoid detox symptoms) and staying off it might help. It has been associated with hypertension and anxiety in some people.
That father of yours! LOL He's a miracle.
Seems very unlikely and made up, nice solid round number to choose too, 90
@@nick1998no1 I believe it , my husbands mother is 92 smoked and drank in the past still has one drink a day ,getting a few mysterious aches and pains which have the doctors scratching their heads but they were amazed by her so maybe she has great genes.
SOS FREE! every day
Mrs Dash
Is there really oil in ketchup?
I find celery having a salty taste.
When it comes to seaweed. Please do not eat the insane amount I was eating. It inflamed my thyroids and got my numbers out of whack. Hyperthyroidism. Very scary and unpleasant. I was eating a lot of it. So pay attention. I stopped it and things cane back to normal.
How much is alot? Everyday? Once a week?
@@jennifermurcia8182 you only need about 150mcg iodine per day. So for example 1g of dulse seaweed, about half a teaspoon. But other forms of seaweed like kelp have very high concentrations of iodine so some doctors advise it is best to avoid kelp as can easily overdose.
What kind of symptoms did you experience from It ?
How about nori sheets wc are highly popular in Japan and Korea. Any experience with nori sheets?
@@Will-888 I crunch up nori sheets into a container to be sprinkled on top of stir frys. Nori can be 16-43 mcg of iodine per gram.
9:08
10:00
what if i hate seaweed and it upsets my stomach D:
Seaweed is extremely rich in fiber, and it's not something people who aren't used to seafood can digest well. But your gut flora will adapt quickly enough, if you make it a regular part of your diet.
There are a lot of different seaweeds out there. Hijiki is pretty agreeable for most people, especially dressed with a little bit of rice vinegar; it does bioaccumulate arsenic though, so it's best had sparingly.
Laverbread is also pretty agreeable (basically nori and oats cooked down until they form a cakey mass). Awesome with baked beans, toast, and grilled mushrooms.
Sea palm is pretty mild tasting. Makes for a nice crunchy snack if it's dried out, and it has a noodly texture when cooked.
Dulse has a savory, vaguely smoky flavor. It's not a bad substitute for bacon in some situations, especially with toasted sesames.
Most seaweeds are very savory and have a rich texture. Take kelp for instance, also known as kombu in Japan. You can use it to enhance vegetable broth along with dried mushrooms, and then pull out the vegetable matter when it's been thoroughly infused. That would be the basis for a vegan dashi stock. Add some soba noodles, some bean sprouts, some shredded radish, and some leeks or green onions, and you have kake soba. Or, you can leave it in there, cook it down until it becomes tender, and then puree it smooth. That can take tomato soup to a whole new level, silky and rich like nothing else can accomplish.
@@luke_fabis wow thank you very much :)
Some soy sauces have as much as ove 900 mg of salt.
You should not eat pure potassium chloride! Mix it with sodium chloride in ratio 3:7 or 4:6 potassium to sodium
!!!
I would anyday drink whole fat milk without sugar for that is why fat soluble vitamins exist in it.
But I do add 4 g of jaggery to whole yogurt along with 24 g of chia seeds in it and a small teaspoon of cocoa powder. And I am fine with it. Not going to kill myself over 4 g of added sugar. And so far it has still helped me in my weight loss regimen or maintain it.
But I will still drink whole milk WITH no sugar ever. It is naturally good.
But I prefer yogurt now because I feel relief in digestive issues with yogurt. I add a little of it to my salad too to not suffer going to washroom right after.
But one rule doesn't fit all based on ones conditions.
My cousin suffers from heart disease n is mentally challenged. I will prescribe him still animal products but not dairy but fish to get omega 3 for his health from food.
Gauri here
Most of the salt in our diets come from processed foods and breads. Some TV dinners have the daily salt requirements in ONE dinners. Just eat a plant based diet, NO bread and grass fed beef and you will be alright. You may even have to ADD salt.
1 serving of canned vegetarian chili has almost 1000. Not the whole can!
I don't buy it anymore.
Dr Barnard looks really sexy with his guitar!
The doctor said salt is not the biggest problem, he said the load of animal product and animal fat is. Well, can’t be more wrong. I’m sorry but he’s supposed to be a physician? Eat your meat, eat fat from animal, put the salt and be careful about sugar.
Does he not understand the benefits of unrefined salt?
Honestly just use less salt… simple.
Will the salt dr get off the plant box I eat skinless boneless chicken and salmon fillet I never go over in Saturated fat or in colestral I know the cutoffs btw. He's annoying blabbing about snimal products. Himalayan salt is salt!
I think that you are in the wrong group ! Chicken and salmon are super unhealthy. That's why Dr. Barnard recommends an animal food-free diet.
You guys are spewing absolute nonsense. You should be fined for this misinformation.
Which statement do you disagree with? A little salt is ok? What are your scientific supports to u you our opinion?
@@carolcruise8054
Your question is like saying, ‘prove water is ok for humans’.
Evolution tells us that.
Do you understand what claims Barntard needs to make, to assert that salt is harmful to us even in small amounts?
He has a burden of proof. Epidemiology does not inform on this in any statistically significant way.
Do you have a study that shows this?
I’m sorry but this is pure bs. To much animal product? Cholesterol? Ya right, animal fat is good for you. Salt is good.