Excess Salt in Fermented Dairy Products: A Culinary Conundrum

Excess Salt in Fermented Dairy Products: A Culinary Conundrum

Salted Fermentation Unleashed:

Dive into the fascinating world of salt-based fermentation, a traditional method that enriches your meals with gut-loving probiotics while preserving their flavors and textures. But does loading your veggies with 20g of salt per kilo hurt your health? Let's find out! 🤓

Quick Links if You're Short on Time:

• The Salted Lowdown
• Salt Quantity Per Day
• Health Impact of Salt
• Salt's Role in Fermentation
• Salt Optimization
• Fermented Food Benefits
• Tools to Get Started

What's the Score on Salt in Fermentation?

One tablespoon

Have your eyebrows risen at the thought of using 20 grams of salt per kilo of veggies for fermentation? Worry not! This salt proportions hold up over the fermentation process, ensuring a consistent salt content. By calculating 2% of the weight of your desired portion, you can determine the quantity of sodium in your fermented veggies.

0.3

Check out the table below for easy math:

0.12

| Portion of fermented veggies | Salt weight (g) | Sodium weight (g) ||------------------------------|---------------|-------------------|| One tablespoon | 0.3 | 0.12 || 100 g | 2 | 0.8 || One cup (250g) | 5 | 2 |

With the volume of veggies typically used in a serving, it's easy to see where the salt content fits into a balanced diet.

100 g2.0

So, How Much Salt Should We Eat Each Day?

0.8

When it comes to daily salt intake, keep in mind that salt restrictions have been overblown in the spotlight. Instead, diet experts are focusing on another culprit—sugar—as the main offender in various health issues[1].

The World Health Organization (WHO) suggests no more than 2,300 milligrams of sodium per day, which is around 5 grams of salt. However, research suggests that 90% of the global population consumes between 7 to 12.5 grams of salt daily without experiencing adverse health consequences[2].

One cup (250g)

Shockingly, the analysis suggests that consuming sodium below or above this recommended range may lead to health problems[2]. If all your diet consisted of was sauerkraut, you would have to scarf down 350 to 625 grams of the stuff daily to meet the average global salt intake!

5.02.0

Salt's Singular Significance

As essential as water and air, salt plays a crucial role in our lives, facilitating proper nerve function and aiding the production of hydrochloric acid for optimal digestion[3].

Delving deeper into the topic of salt intake, some researchers have established links between high consumption and increased risks of cardiovascular issues, especially for people with high blood pressure[4]. However, further studies have shown that consuming too little salt may pose health risks, regardless of whether you have hypertension or not[4].

When all's said and done, moderation is crucial for achieving healthy salt consumption.

1 teaspoon

Salt's Role in Fermentation: Keep Calm and Ferment On

tsp.

Salt is the MVP of lacto-fermentation, as it boosts good bacteria growth, inhibits bad players, creates a safe environment for the process, slows the softening of veggies, and adds a unique flavor[3][1]. Depending on the amount of salt used, the fermentation process may take a longer or shorter time and affect the texture of the veggies.

5,7 g

You can rest easy knowing that salt in fermentation is more of a helper rather than a potential health hazard[3]. After all, excessive salt content is only a concern when proper measurements aren't used. Understand the basics of salt usage for lacto-fermentation with our Ultimate Salt Guide.

1 tablespoon

Reap the Rewards of Fermentation

tbsp.

From improved digestion to a microbiota boost, fermented foods have numerous health benefits.

17 g

Explore these benefits in-depth in our article on 6 Benefits of Lacto-Fermentation According to Science. Who knew something so tasty could be so good for you? 😋

Ready, Set, Ferment—The Tools You Need

Get in on the action with our handy essentials for fermenting veggies.

• Guide: Mastering Fermentation (Lacto-Fermentation)
• Premium Salt for Fermentation
• Fermentation Kit

[1] A. diömedes, Salt, Sugar, Fat: The Renegade's Guide to Empty-Calorie Foods. 2nd ed. Avery, 2018.[2] S. Bernstein, S. He, M. Hoffmann, et al., The higher the global sodium intake, the shorter the life expectancy. A BMJ editorial. BMJ, vol. 348, no. j314, Apr. 2014. doi: 10.1136/bmj.g314.[3] E. Schönbeck, C. Kost, S. J. Stevanović, M. Thiesse, & S. C. Schiperski, Comprehensive Review on Safety and Health Effects of Food Fermentation. Critical Reviews in Food Science and Nutrition, vol. 88, no. 4, pp. 481–501, Apr. 2022. doi: 10.1080/10408398.2021.1933273.[4] A. de Silva, M. Owen, & A. Mente, Salt Intake and Cardiovascular Disease. Cochrane Database of Systematic Reviews, vol. 8, no. CD003060, Apr. 2014. doi: 10.1002/14651858.CD003060.pub4.[5] AHA, Sodium Intake. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-intake. Accessed May 6, 2023.

1. In fermentation, 20 grams of salt per kilo is used for preserving flavors and textures.
2. This proportion breaks down to 2% of the weight of the desired portion, determining the salt content.
3. By calculate 2% of weight, you can determine the sodium weight in fermented veggies.
4. In a serving, the salt content fits into a balanced diet easily.
5. The World Health Organization suggests no more than 2,300 milligrams of sodium per day.
6. However, research suggests that 90% of the global population consumes between 7 to 12.5 grams of salt daily.
7. Consuming less or more sodium than the recommended range may lead to health problems.
8. Salt is essential for proper nerve function and hydrochloric acid production.
9. High consumption of salt increases risks of cardiovascular issues, especially for those with high blood pressure.
10. Consuming too little salt may pose health risks, regardless of whether one has hypertension or not.
11. Moderation is essential for healthy salt consumption.
12. Salt is the MVP in lacto-fermentation, boosting good bacteria growth.
13. Salt inhibits bad bacteria, creates a safe environment for fermentation, slows the softening of veggies, and adds a unique flavor.
14. The amount of salt used affects the fermentation process and texture of the veggies.
15. Proper measurements in salt usage are crucial for lacto-fermentation.
16. Lacto-fermentation benefits include improved digestion and a microbiota boost.
17. Learn about the 6 benefits of lacto-fermentation according to science.
18. Salt in fermentation is more of a helper than a potential health hazard.
19. Science reveals that fermented foods have numerous health advantages.
20. Fermentation can enrich meals with gut-loving probiotics.
21. Ferrmentation preserves flavors and textures of vegetables.
22. Lacto-fermentation is a traditional method of food preservation.
23. The diet industry often focuses on sugar as the main offender in various health issues.
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26. Mental health issues are prevalent in the workplace, affecting productivity and overall well-being.
27. Therapies and treatments are essential for individuals struggling with chronic diseases or autoimmune disorders.
28. Nutrition plays a crucial role in managing cardiovascular health.
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