8 Spices that You Can Use as a Salt Substitute

February 14, 2019
Since the foods that we eat already contain a lot of salt, you can avoid having to add more by utilizing a salt subtitute.

Salt is one of the ingredients that we’re most accustomed to using when cooking because it’s great for improving the taste of our food. It’s a source of minerals that help the body balance its levels of electrolytes and helps with other important processes for your health. So why would someone look for a salt substitute.

The problem is that we usually consume excessive quantities of salt. Often ignoring its negative effects, we add it to almost all of our dishes.

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While it may seem harmless at first, you can develop inflammatory, cardiovascular and kidney problems over time from too much salt.

That’s why it’s necessary to limit your daily intake of this mineral. To do this, you can reduce your consumption of foods that contain salt and choose to use a different salt substitute in the kitchen.

Since we know that some may not be familiar with these spices, we want to share the 8 of the most recommended of these. 

1. Garlic is a great salt substitute

Garlic pepper is a great salt substitute.

Garlic is a spice that’s rich in vitamins, minerals, and antioxidants. Once these are absorbed in the body, they help to prevent a variety of illnesses.

Unlike salt, it’s an ingredient with anti-inflammatory and diuretic properties whose effects reduce liquid retention and cardiovascular problems.

The best part is that its delicious flavor helps bring out the tastes of:

  • Red and white meat
  • Fish and seafood
  • Stews and soups

2. Onion Powder

With similar properties to garlic as well as natural substances like allicin, onion powder is a great option when your’e trying to reduce your salt intake.

While it has less properties than the vegetable in its natural state, its nutrients make is a great option when trying to add flavor to your foods. 

Add onion powder to:

  • Meats and seafood
  • Soups and stews
  • Rice
  • Sautéed vegetables
  • Salads

You might also like: This Onion Remedy Help Cleanse Your Kidneys

3. Black Pepper

Black pepper is a great salt substitute.

Black pepper is a spice with anti-inflammatory and antioxidant properties. Once inside the body, these protect the tissues when they are faced with the negative effects of free radicals.

Its properties may help the body with high blood pressure. With time, it might improves your kidney functions by stimulating the elimination of liquids.

Its delicious taste goes great with:

  • Meats and fish
  • Stews, sauces, and dressings
  • Recipes with vegetables
  • Pasta

4. Oregano

Known for its medicinal properties, oregano is a delicious ingredient that you can use as a substitute for salt in many different recipes.

It contains vitamins, minerals, and essential oils that work well with its antiseptic, anti fungal, and anti-inflammatory properties.

Regular consumption may improve your immune system and could reduce the risk of respiratory problems.

Enjoy it with foods like:

  • Red and white meats
  • Fish and seafood
  • Pizza and recipes with cheese
  • Stews
  • Fruit and vegetable smoothies
  • Salads
  • Rice
  • Pasta

5. Cumin

Cumin is a great salt substitute.

A little cumin in your dishes can give them an interesting taste when you’re trying to limit your consumption of refined salt.

This ingredient contains antioxidants, which diminish the negative effects of free radicals in the environment.

Regular consumption helps control cholesterol and reduces the risk of serious cardiovascular problems. 

Opt to use this spice in:

  • Meats and fish
  • Soups and stews
  • Rice
  • Vegetables

6. Anise

Anise has a very particular flavor that goes really well with recipes that have meat and vegetables.

The multiple nutritional properties of this ingredient, among other aspects, help to improve your digestion of foods. 

7. Ginger

Ginger is a great salt substitute.

Known for its anti-inflammatory, digestive, and antioxidant properties, ginger is another good option when trying to reduce your salt intake.

This is due to its high concentration of a substance known as gingerol that, in addition to its spicy flavor, gives it certain medicinal benefits.

You can add it to:

  • Bread and cookies
  • Fruit and vegetable smoothies
  • Salads
  • Stews and soups

8. Turmeric

Turmeric is very well-known spice in the culinary world, not just for its particular taste, but for the orange color that it lends our dishes.

This antioxidant-heavy spice is a great option for when you want to add flavor to your foods without using salt.

Its anti-inflammatory, digestive, and antibacterial properties help to improve your health and protect your cells when they are faced with illnesses.

Use turmeric as a substitute for salt in dishes like:

  • Soups and stews
  • Rice
  • Beans
  • Vegetable salads
  • Sauces and dressings

Do you make all of your foods with salt? If so, choose a salt substitute from the spices we mentioned to replace it and discover that you can add great flavor without harming your health.

Keep in mind that, although you shouldn’t completely eliminate salt from your diet, doing the best you can to consume only the recommended amount is a good choice for your health.

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  • Ramón Soto, J. (2018). TRATAMIENTO NO FARMACOLÓGICO DE LA HIPERTENSIÓN ARTERIAL. Revista Médica Clínica Las Condes. https://doi.org/10.1016/j.rmclc.2018.01.001
  • He FJ, Campbell NRC, M. G., & . (2012). Reducción del consumo de sal para prevenir la hipertensión y las enfermedades cardiovasculares. Rev Panam Salud Publica.