Get the Salt Out by C.N.S. Ph.D. Ann Louise Gittleman Read Free Book Online Page B

more closely than that of salt (1:10,000). For this reason, kelp powder and kelp flakes are used by many health enthusiasts as a salt substitute. Kelp may taste slightly fishy to some individuals, however, and it also is quite concentrated, so always use half the amount of kelp as you would salt.
    61Kombu, dulse, and other seaweeds also are rich in hard-to-find minerals of all sorts like calcium, iron, iodine, and natural sodium. You usually can find these foods in health food stores in dried sheets or strips that can be added during the cooking of foods to improve digestion and impart a naturally salty taste. Macrobiotics, a diet program that is helpful to many cancer patients, is well known for using mineral-rich foods such as grains, beans, and vegetables to provide extra flavor to normally bland soups and stocks.
    62Both soy sauce and tamari sauce are salted and fermented soy products that develop deep, rich flavors during the process of fermentation. Either one can be added to give a rich taste to Chinese stir-fries and to other foods such as Worcestershire sauce, but tamari often is the better choice because it has fewer preservatives and is less allergenic. According to
In Bad Taste: The MSG Syndrome
(Signet Books, 1990) by George R. Schwartz, M.D., tamari is lower in both salt and MSG than soy sauce, but it is not entirely MSG-free. If you use either one of these sauces, remember that they are concentrated sources ofsodium—one tablespoon of either contains
about 1,000 milligrams
—so use them sparingly.
    63Reduced-sodium tamari or lite soy sauce is a better choice of seasoning when you’re getting the salt out of your diet. Both are less concentrated than regular soy sauce: depending on the brand, they can contain anywhere from 50 to 75 percent of the standard levels of sodium. The lowest-sodium brand that I know of is Westbrae Natural 50%-Less-Sodium Soy Sauce, which contains 430 milligrams of sodium per tablespoon. Look for this product in natural food stores throughout the country. Always be sure to buy a soy sauce or tamari sauce that contains no preservatives.
    64Or try Bragg’s Liquid Amino Acids, a soy sauce alternative that contains 630 milligrams of sodium per tablespoon. The sodium in this condiment is a healthy source because the sodium is derived entirely from specially formulated soy protein. Unlike soy sauce, the product is not brewed or fermented, and it does not have any MSG, alcohol, chemicals, preservatives, or added salt. Therefore, Bragg’s Liquid Amino Acids is particularly well tolerated even by many individuals who are afflicted with chemical sensitivities. It is worth making a trip to your local health food store to find.
    65Miso is a fermented soy paste that has the consistency of peanut butter and is used primarily in Japanese and macrobiotic cooking as a flavorful condiment, soup starter, or spread. There are twenty-nine varieties of miso, and each one has a different flavor and degree of saltiness. Light-colored varieties such as chickpea miso usually are sweet and lower in salt, whereas darker varieties like hatcho miso have a meatier taste and higher salt content. No matter which type you choose, look for unpasteurized miso (sold in round plastic tubs in the refrigerator case in natural food stores) because it contains a wealth of beneficial natural enzymes produced by lactobacillus, yeasts, andother microorganisms that stimulate digestion. Take care not to boil miso, however, because boiling kills the live bacteria in it and diminishes its rich aroma. Miso is a potent seasoning and it does contain natural MSG, so it is best used in small amounts.
    66Cheese should be used more as a condiment in place of salt than as one of your dietary mainstays. That is because cheese is a good source of valuable calcium, but it also can be a significant source of undesirable salt and saturated fat. To lower your salt intake, always choose natural cheese instead of highersalt processed cheese