What is Real Salt and What Makes it Different?
Real Salt is an ancient, unrefined sea salt harvested from a protected underground salt deposit in Redmond, Utah. Unlike heavily processed table salt, which is often stripped of its natural minerals, bleached, and treated with anti-caking agents, Real Salt is brought to the surface and simply crushed. This minimal processing allows it to retain a full spectrum of over 60 trace minerals, which give it a unique, slightly sweet flavor and a distinctive reddish, pinkish hue.
Proponents of unrefined salts like Real Salt often point to these trace minerals as a reason for their superior health properties. However, it is crucial to understand that while these minerals—such as potassium, calcium, and magnesium—are present, they exist in such minuscule quantities that their nutritional impact is negligible. The vast majority of the salt is still sodium chloride.
Real Salt vs. Table Salt: A Head-to-Head Comparison
To properly evaluate if Real Salt is bad for you, it's helpful to compare its key characteristics against common refined table salt. This highlights the differences and, more importantly, the similarities that impact your health.
| Feature | Real Salt (Unrefined Sea Salt) | Table Salt (Refined) |
|---|---|---|
| Sourcing | Mined from an ancient, protected underground seabed in Utah. | Mined from underground deposits or solar evaporation, then heavily processed. |
| Processing | Minimally processed; simply crushed and screened. | Heavily processed with high heat and chemicals, which removes trace minerals. |
| Mineral Content | Contains over 60 trace minerals, including potassium, calcium, and magnesium, in small amounts. | Primarily pure sodium chloride; trace minerals are largely removed during processing. |
| Additives | Additive-free; contains no anti-caking agents or synthetic iodine. | Typically contains anti-caking agents (e.g., sodium aluminosilicate) and often supplemented with iodine. |
| Sodium Content | High; 530mg per 1/4 teaspoon, comparable to table salt. | High; ~590mg per 1/4 teaspoon, slightly more dense per volume. |
| Taste | Often described as having a more complex, nuanced, or subtly sweet flavor due to its mineral profile. | A sharp, distinctly salty taste. |
The Sodium Story: Why Quantity, Not Type, Matters Most
One of the biggest misconceptions surrounding unrefined salts is that their mineral content cancels out or mitigates the negative effects of sodium. However, this is simply not the case. The core component of Real Salt, like all salts, is sodium chloride, and the total amount of sodium consumed is the primary factor impacting health.
Excessive sodium intake is a well-documented cause of high blood pressure (hypertension), which is a major risk factor for heart disease, stroke, and kidney problems. For individuals who are 'salt-sensitive,' meaning their blood pressure responds more dramatically to sodium intake, switching to Real Salt will not solve the underlying problem of consuming too much sodium.
The trace minerals in Real Salt are not sufficient to offset a high-sodium diet. For example, while Real Salt contains potassium, which can help mitigate some effects of sodium, the amount is tiny compared to what you would get from a banana or other potassium-rich foods. The solution to controlling blood pressure and heart health is not a specific type of salt, but managing your overall sodium intake from all dietary sources.
How to Manage Sodium in Your Diet
For most people, the largest source of sodium is not the salt shaker on the table, but rather processed and restaurant foods. Even if you use an unrefined salt like Real Salt, it’s easy to exceed the recommended daily limit of sodium if you frequently consume packaged snacks, cured meats, and canned soups.
Here are some practical strategies for managing your sodium intake:
- Read Nutrition Labels: Always check the sodium content on packaged foods. Choose low-sodium or reduced-sodium options when available.
- Cook at Home: Preparing meals from scratch allows you to control exactly how much salt goes into your food. This is the single most effective way to reduce sodium.
- Flavor with Herbs and Spices: Reduce your reliance on salt by using fresh or dried herbs, spices, citrus, and other seasonings to enhance flavor.
- Rinse Canned Goods: Rinsing canned vegetables or beans can remove some of the sodium from the preserving liquid.
- Be Mindful of Salt-Heavy Cuisines: Certain types of restaurant food, particularly Chinese, pizza, and deli meats, can be extremely high in sodium.
- Measure Your Salt: When you do use salt, use a measuring spoon to keep track of your intake, rather than just shaking it liberally.
Conclusion: Is Real Salt Bad for You?
So, is Real Salt bad for you? The short answer is: no more or less than any other salt. It is not an inherently unhealthy food, and for those who enjoy its flavor, it is a perfectly fine choice. However, it is not a 'health food' or a magic bullet that negates the risks of a high-sodium diet. The purported health benefits of its trace minerals are minimal and do not outweigh the risks associated with excessive sodium consumption. The key to a healthy diet lies in moderation and focusing on total sodium intake, primarily by reducing processed foods and cooking more at home, rather than worrying about the specific type of salt you use.
American Heart Association - Effects of Excess Sodium Infographic
