“But potassium doesn’t activate the same taste cells as sodium,” Breslin says. Salt substitutes made from potassium chloride alone look like regular salt and have a salty flavor, but have zero sodium. “Pour some into your hand and then sprinkle on the food.” “The holes were bigger than what you see on a saltshaker, so the product poured out pretty fast,” Keating says. Be careful shaking it out of the container. They liked it on popcorn, saying that it gave the snack a “pleasant savory flavor.” The only downside was that when sprinkled on rice and eggs, it added a slightly metallic note. Testers thought it added a savory, brothlike taste instead of a salty one.
A ⅛-teaspoon serving has 500 mg of MSG and 60 mg of sodium. We tried: Ac’cent (480 mg of sodium per teaspoon). There have been reports that MSG can cause headaches, nausea, and other issues, but “studies haven’t shown any consistent effects in people who say they’re sensitive, even when they consume foods with high levels of MSG,” Wallace says.Ī review of research conducted by the Federation of American Societies for Experimental Biology in 1995 (commissioned by the FDA) found that the symptoms did occur in some sensitive people who consumed 3,000 mg or more of MSG in one sitting without food, but the FDA says that consuming that much is unlikely, given that MSG is used on food, and a typical dish seasoned with MSG has 500 mg or less. In 2017, a report from the European Food Safety Authority noted that symptoms are rarely seen at intakes below 3,000 mg and concluded that an acceptable daily intake is 14.5 mg per pound of body weight (2,175 mg for a 150-pound person).
The average person consumes about 13 grams of glutamate a day from the foods they eat. MSG contains two-thirds less sodium than salt, so adding a little can bump up the flavor in lower-sodium foods, says Taylor Wallace, PhD, an adjunct professor of food and nutrition studies at George Mason University.Īccording to the Food and Drug Administration, the glutamate in MSG is chemically indistinguishable from the glutamate found naturally in foods. Called the fifth taste, umami is a complex, deep savory flavor that’s imparted by glutamate it enhances salt perception. MSG (monosodium glutamate) combines sodium with glutamate, an amino acid, a building block of protein found in many foods, such as mushrooms, tomatoes, and Parmesan cheese. But when sprinkled on popcorn, they noted a slightly bitter taste. In rice and eggs, the testers had a hard time telling the difference between the light and regular salt. Our testers consistently said that this salt substitute tasted and looked the most like the real thing, although the saltiness is slightly less intense. We tried: Morton Lite Salt 50% Less (1,160 mg of sodium per teaspoon).
Talk to your doctor before you make the switch. Taking certain medicines, including potassium-sparing diuretics and ACE inhibitors, may also raise your risk. If you have kidney disease, using these products in excess may lead to dangerously high potassium levels. But these can still contain a considerable amount of sodium, so you still need to watch how much you use, Zumpano says. In fact, a review in the journal Heart found that using a low-sodium salt substitute reduced blood pressure levels in people with and without high blood pressure. Potassium is a mineral that doesn’t raise-and may even help lower-blood pressure. These products mix regular salt (sodium chloride) with potassium chloride to slash the sodium content by as much as half.
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