The Benefits of Cooking with Low Sodium Seasonings

Picture of ginger and other ingredients in this spice



Everyone loves to eat. There is nothing like eating a beautiful meal or snack you’ve been craving. The great philosopher Hippocrates once said “Let food be thy medicine and medicine be thy food”. The great adage shows how important food is to our bodies. One of the cons of eating too much or not eating the right foods is that you can consume a lot of sodium. A lot of foods have a high sodium content but do not taste salty. One of the ways you can reduce the amount of sodium you are consuming is by eating at home and not eating a lot of fast food and food at restaurants. When you are cooking at home, it is best to try cooking with low sodium seasoning blends and recipes. Those low sodium recipes provide several benefits; especially for people who have high blood pressure, and other conditions that relate to diets high in sodium. 

Why is a diet low in sodium beneficial? 

The heart is what keeps the body going strong – it pumps blood throughout your body, controls your heart rate, and maintains your blood pressure. It is pivotal to protect your heart. Eating too much sodium will eventually lead to high blood pressure and other heart related diseases, which include heart failure, and heart attack. Keeping your heart healthy by eating a diet low in sodium is beneficial to everyone including people who do not have high blood pressure. Aside from heart related issues, a low sodium diet also builds stronger bones and lowers the risk of kidney diseases. 

Where can you find sodium?

According to, sodium occurs naturally in some foods and is often added during manufacturing. Of course, we also add it during cooking and at the table too. Celery, beets and milk are a few of the foods where you’ll find it naturally. Packaged and prepared foods, like canned soups, lunch meats and frozen dinners, often have sodium added during manufacturing — either as salt or other common forms of sodium, like baking soda. 

Actually, the majority of the sodium people eat, approximately 70 percent, comes from processed foods and restaurants. Moreover, as reported by the CDC some of the top sodium choices include some of America’s favorites pizza, sandwiches, tacos, and bread. 

What is a good salt substitute?

It’s almost impossible to eat without salt, but keeping health and wellness in mind, there are several salt substitutes you can use to help control your daily salt intake and still get the flavor you need for your food.  Here is a list of common salt substitutes:

  • MSG: The FDA website explains what MSG is and the background information of the product. There are studies that show how MSG can enhance flavor, contains significantly less sodium than table salt, and is likely safer than diets high in table salt. MSG does however contain gluten, which can be an issue to those with gluten allergies or sensitive stomachs.  Our low sodium seasonings are MSG-free and can be a great option if you are looking to add flavor to your dishes without sodium or MSG.
  • Liquid Aminos: Liquid aminos are like soy sauce’s close cousins. These have the consistency and texture of soy sauce but much less sodium. 

How to add flavor without salt?

If you think that eating nutritious food with less salt means sacrificing taste, think again! Healthy, home-cooked meals, made with quality ingredients like The Base Blends, are packed with vibrant flavors. Whether you’re new to cooking or you’re an experienced chef looking to reduce the salt in your meals, these easy tips will help you make healthy meals even more delicious.

Use herbs and spices to wake up the flavor in your food. Spices are a great way to add flavor and character to a dish without adding calories, fat, and salt. Add Something Spicy to blend low salt and gourmet spices, which kick in a little heat to your plate alongside amazing flavors. Spicy seasonings like paprika for example are a great way to boost the flavor of your food. 

In addition to spice, use plenty of herbs.  If you need to add beautiful flavor to your plate and expand your flavor palate, add fresh herbs to your dishes; basil, cilantro, and dill to name a few. Herbs' benefits don't stop at flavor – they have tons of nutritional benefits, which include antioxidants, vitamins, and minerals.

Lastly, add acids to your dishes. There are plenty of acids you can use – try vingers to add to your greens (kale, collards, mustards). You can also use fresh lemons and limes to add some acid to your dishes, while also helping bring out the natural brightness of the food you cook. 

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