Salt: how much do we need?
Vegan diets have been proven to be characteristically low in saturated fats, high in beneficial fibre and free from harmful cholesterol. But when it comes to salt, in itself a very harmful mineral if taken in excess, what is the true state of affairs.Salt, which gives us sodium chloride, has been the subject of a number of studies pertaining to the vegan diet. In 1987, 22 British vegans had their diet analysed and the sodium chloride content measured against matched omnivores.
It was found that the vegan group had an average consumption of 2.3g sodium and 3.3g chloride, lower than the omnivores who scored 2.8g sodium and 4.5g chloride. In a study of swedish vegans in 1981, their sodium intake was 2.2g. In 1991 the UK Department Of Health suggested that the maximum intake should be 1.6g of sodium daily (less for infants and children) and about 2.5g of chloride. This equates to about 4g - one small teaspoonful - of salt per day, per person. A COMA report on nutrition calculated that the average consumption of salt in Britain was around 9g per day, and it recommended that this should be reduced to 6g, with a proportionate reduction for children.
It is very easy to obtain all the salt you need without adding any to food at the table or in cooking. There is significant evidence that high sodium intakes can cause hypertension (high blood pressure), which is, in itself, a cause of strokes and heart disease. Diets high in salt can also trigger osteoporosis, as salt in excess can cause calcium to be excreted in the urine. The UK's National Advisory Committee On Nutrition Education has said that if salt levels were reduced to only 3g per day a significant drop would occur in deaths from hypertension and heart disease.
So where does this leave veganism? We have already seen that vegan diets tend to be lower in salt from various studies done. This is because vegans usually eat less processed foods and salt is added, or used, during most food processing. It is often used heavily to enhance flavours in prepared meals. Fresh fruit, vegetables and grains have low levels of salt compared to what is found in fresh meat, eggs and milk.
Vegans can still consume more salt than is good for them, because canned vegetables, bread, breakfast cereals and vegan cheeses can still contain high levels of sodium. Some products such as soy sauce taste salty, but processed foods can still be very high in salt without tasting obviously salty and breakfast cereals are a read more
