8 Spices that You Can Use as a Salt Substitute

Since the foods that we eat already contain a lot of salt, you can avoid having to add more without sacrificing flavor by using different spices that provide you with more benefits. 

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, in small doses, helps the body balance its levels of electrolytes and helps with other important processes for your health.

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

While at first it may seem harmless, with time you can develop inflammatory, cardiovascular and kidney problems.

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

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

1. Garlic

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 assets like allicin, onion powder is a great alternative when you are 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 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 protect the body from high blood pressure and, with time, improves your kidney functions by stimulating the elimination of liquids.

Its delicious flavor 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 goes with its antiseptic, anti fungal, and anti-inflammatory properties.

Regular consumption will improve the activity of your body’s immune system and will 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

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 that 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 things, help to improve the digestion of foods. 

7. Ginger

Known for its anti-inflammatory, digestive, and antioxidant properties, ginger is another interesting 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 medicinal benefits.

You can add it to:

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

8. Turmeric

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

This antioxidant-filled 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 one of the mentioned spices to replace it and discover that you can add great flavor without hurting your health. Keep in mind that, although we can’t completely eliminate salt from our diet, doing the best we can to avoid it is necessary to prevent its negative effects.