Why Shouldn't We Use Table Salt? The Healthier Alternatives

December 4, 2025 •

3 min read

The World Health Organization reports that the global average sodium intake is more than double the recommended amount, primarily from processed foods. This statistic highlights why shouldn't we use table salt as our primary seasoning without understanding its significant health implications and how it differs from less-refined alternatives.

Quick Summary

Heavily processed table salt is stripped of natural minerals and laden with additives, contributing to dangerously high sodium levels associated with major health issues like hypertension and kidney disease.

Key Points

Heavily Processed: Table salt is stripped of natural minerals and contains synthetic additives like anti-caking agents, unlike minimally processed natural salts.
High Sodium Risks: Excessive sodium from table salt contributes to high blood pressure, increasing the risk of heart disease, stroke, and kidney problems.
Hidden Sodium Sources: The majority of sodium consumed comes from processed and packaged foods, not just the salt shaker on the table.
Flavor Alternatives: Flavor can be enhanced with herbs, spices, lemon juice, or vinegar, which are healthier alternatives to relying on table salt.
Natural vs. Table Salt: While having similar sodium content by weight, natural salts like sea salt contain beneficial trace minerals absent in refined table salt.
Iodine Concerns: Although added to combat deficiency, excessive iodine intake from iodized salt can lead to thyroid issues, and many get enough iodine elsewhere.

The Dangers of Processed Table Salt

While your body needs sodium to function properly, the type and amount you consume make all the difference. Standard table salt is the result of a refining process that often involves high heat, which strips the product of beneficial trace minerals naturally present in its raw form. What's left is almost pure sodium chloride, often bleached to achieve its signature white color. Synthetic anti-caking agents, such as aluminum silicate, are added to prevent clumping. Additionally, most table salt is artificially fortified with iodine. While this was a public health measure to combat widespread iodine deficiency, many people get sufficient iodine from other food sources like dairy and fish today.

Major Health Risks Associated with High Sodium Intake

Excessive sodium consumption is linked to a number of serious health problems. The primary concern is the relationship between high sodium intake and elevated blood pressure, a major risk factor for cardiovascular disease.

Hypertension and Heart Disease: High sodium diets cause the body to retain water, increasing blood volume and raising blood pressure. This strains the heart, increasing the risk of heart failure, stroke, and heart attack.
Kidney Issues: The kidneys regulate sodium and fluid balance. A high-salt diet forces them to work harder, potentially leading to reduced function and chronic kidney disease. High sodium also increases calcium excretion, raising the risk of kidney stones.
Water Retention and Bloating: A high-sodium meal often causes temporary water retention. Chronic high intake can lead to edema.
Increased Risk of Stomach Cancer: Studies show a strong link between high salt intake and increased stomach cancer risk, possibly by damaging the stomach lining.

Table Salt vs. Natural Salts: A Nutritional Comparison

Not all salt is the same. While both contain sodium chloride, processing and other elements create differences.


Feature	Table Salt	Natural Salts (e.g., Sea Salt, Himalayan Pink)
Processing	Heavily refined, often heated.	Minimally processed, harvested through evaporation.
Mineral Content	Pure sodium chloride; natural minerals stripped.	Contains trace minerals like calcium, magnesium, potassium, and iron.
Additives	Often includes anti-caking agents and synthetic iodine.	Free of synthetic additives.
Iodine	Artificially fortified with iodine.	Can contain trace natural iodine.
Sodium per Teaspoon	~2,360 mg.	~2,000 mg (due to larger crystals).

Healthier Alternatives to Table Salt

Enhance flavor without the drawbacks of processed salt.

Herbs and Spices: Rosemary, oregano, basil, paprika, cumin, black pepper, and garlic powder add depth.
Acids for Brightness: Lemon or lime juice, or vinegar, brighten flavors.
Potassium Chloride Substitutes: Replace some sodium, but consult a doctor if you have kidney disease or take certain medications.
Nutritional Yeast: Adds a savory, cheese-like flavor.

Reducing Your Overall Sodium Consumption

Most sodium comes from packaged foods.

Read Food Labels: Check nutrition panels. The FDA recommends no more than 2,300 mg daily, while the American Heart Association suggests an ideal limit of 1,500 mg, especially for those at risk of high blood pressure. Choose lower-sodium options.
Cook at Home More Often: Control ingredients and significantly reduce sodium intake. Use fresh ingredients and the alternatives listed above.
Rinse Canned Goods: Rinsing removes some sodium from canned beans, vegetables, and tuna.
Request No Added Salt: Ask for meals without added salt when dining out.

Conclusion: Making an Informed Choice

The issue with table salt lies in excessive processing, added chemicals, and synthetic iodine, which removes natural benefits found in unprocessed varieties. While sodium is necessary, heavy reliance on table salt and processed foods leads to overconsumption. Choosing minimally processed alternatives in moderation and using herbs and spices can reduce health risks and provide more flavorful food. Be mindful of all sodium sources and favor natural options. For more information, refer to the CDC's page on Sodium and Health.

Frequently Asked Questions

While minimally processed sea salt retains trace minerals that table salt lacks, its sodium content by weight is comparable. The health benefits are often overstated, and moderation is still crucial.

Iodine is added to table salt to combat widespread iodine deficiency, which can cause thyroid issues like goiter. This was a public health measure to ensure adequate intake.

Yes, excessive iodine intake from any source, including iodized salt, can lead to thyroid problems like hypothyroidism or hyperthyroidism. Most people get sufficient iodine from other food sources, making the added iodine in table salt less necessary.

Anti-caking agents like calcium silicate are synthetic additives mixed into refined table salt to prevent it from clumping and absorbing moisture. These are not found in unprocessed, natural salts.

The most effective way is to reduce processed and packaged food consumption, which accounts for up to 80% of our intake. Cooking more at home with fresh ingredients and using herbs and spices is also highly effective.

Try flavoring your food with a variety of herbs and spices, lemon or lime juice, vinegar, or garlic and onion powder. Potassium-based salt substitutes are also an option but should be used with caution and with a doctor's advice, especially if you have kidney or heart issues.

It contains trace minerals that give it color and a slightly different flavor, but the amounts are not significant enough to provide substantial health benefits over table salt. Its sodium content is comparable, so it should also be used in moderation.