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Food Swaps: Non-salt Flavour Enhancers

Updated: Jun 14



Reducing your salt intake and using flavour enhancers instead is a great way to improve the taste of your food and protect your health.


Salt is an essential mineral that our bodies need to function properly. However, too much salt can lead to a number of health problems, including high blood pressure, heart disease, and stroke.


The World Health Organization (WHO) recommends that adults consume no more than 5 grams of salt per day. However, most people consume much more than this, often without even realizing it.


Benefits of Reducing Salt

There are a number of benefits to reducing your salt intake, including:

  • Lower blood pressure: Salt is a major contributor to high blood pressure, which is a risk factor for heart disease, stroke, and kidney disease. Reducing your salt intake can help to lower your blood pressure and reduce your risk of these chronic diseases.

  • Improved heart health: Salt can also damage your heart and arteries. Reducing your salt intake can help to improve your heart health and reduce your risk of heart disease.

  • Reduced risk of stroke: Stroke occurs when blood flow to the brain is interrupted. Salt can increase your risk of stroke by increasing your blood pressure and damaging your arteries. Reducing your salt intake can help to reduce your risk of stroke.

  • Better weight management: Salt can cause your body to retain water, which can lead to weight gain. Reducing your salt intake can help you to lose weight or maintain a healthy weight.

  • Flavour enhancers are substances that can be used to add flavour to food without adding salt. There are a number of different flavour enhancers available, both natural and synthetic.



11 flavour enhancers that you can use instead of salt:

  1. Herbs and spices: Herbs and spices are a great way to add flavour to food without adding salt. Some popular herbs and spices include black pepper, garlic powder, onion powder, oregano, basil, and thyme.

  2. Citrus juices: Citrus juices, such as lemon juice, lime juice, and orange juice, can be used to add a tangy flavour to food.

  3. Vinegar: Vinegar, such as balsamic vinegar or red wine vinegar, can add a sharp flavour to food.

  4. Mustard: Mustard can add a tangy and spicy flavour to food.

  5. Horseradish: Horseradish is a spicy condiment that can be used to add flavour to food.

  6. Nutritional yeast: Nutritional yeast is a deactivated yeast that has a cheesy and nutty flavour. It can be used to add flavour to soups, stews, and sauces.

  7. Smoked paprika: Smoked paprika has a smoky and sweet flavour. It can be used to add flavour to meat, vegetables, and eggs.

  8. Sun-dried tomatoes: Sun-dried tomatoes have a concentrated tomato flavour. They can be used to add flavour to pasta dishes, salads, and soups.

  9. Miso: Miso is a fermented soybean paste that has a salty and umami flavour. It can be used to add flavour to soups, stews, and marinades.

  10. Fish sauce: Fish sauce is a fermented fish sauce that has a salty and umami flavour. It can be used to add flavour to stir-fries, soups, and sauces.

  11. Coconut aminos: Coconut aminos is a coconut-based sauce that has a salty and umami flavour. It is a good alternative to soy sauce for people who are gluten-free or soy-free.


When using flavour enhancers, it is important to start with a small amount and taste the food as you go. You don't want to add too much flavour enhancer, or it will overpower the other flavours in the food.




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