Several times, we have received questions around whether processed salt is harmful. Indeed, salt is one of the most common ingredients in our diet. From seasoning food (seasoning cubes) to preserving meals, salt plays a big role in how we eat.
But there’s often confusion about whether processed salt, the type most commonly found on supermarket shelves, is harmful to health.
Excess Salt: Risk Of Chronic Diseases
Processed salt can be harmful when consumed in excess because it often contains additives and has lost many natural trace minerals.
Over time, too much processed salt may increase the risk of high blood pressure, heart disease, kidney issues, and other health problems.
Excess use of salt could come from adding too much of it in your meal simply because you are not feeling the taste of the food. For some time now, we have been using sea salt for our meals and then we ran out of it and the supplier had not also been able to get.
So, we decided to try the processed salt. We noticed that we have had to add too much of it for us to get the taste of the meal to the point we often like. Let’s be clear, we take minimal salt in our home. If you taste our food, you may even feel there is not salt at all.
To bring our meas to this usual point, we will have to add more processed salt.
It turned out that because a lot of nutrients had been extracted from the salt for production of things like medicine and others, the saltiness is reduced.
As a result, it is very possible that many people who use processed salt are taking excess of sodium already in an attempt to ensure it sweetens their meals.
Therefore, choosing natural alternatives like sea salt or Himalayan salt, and keeping intake within healthy limits, is generally better for long-term health.
What Is Processed Salt?
Processed salt, often called table salt, is made by refining natural salt. During processing:
Minerals such as magnesium, calcium, and potassium are stripped away.
Additives like anti-caking agents are added to prevent clumping.
It is sometimes fortified with iodine to prevent goiter (iodine deficiency).
This makes it very different from natural salts, which contain a mix of trace minerals.
Why Can Processed Salt Be Harmful?
High Sodium Levels
Processed salt is almost pure sodium chloride.
Excess sodium in the body can raise blood pressure and strain the heart.
Loss of Beneficial Minerals
Natural salts contain small amounts of minerals like potassium, zinc, and iron.
These are stripped away in processing, leaving only sodium chloride.
Additives In Processed Salt
Anti-caking agents may not be harmful in small amounts, but some people prefer to avoid unnecessary chemicals in their food.
Health Risks Linked to Excess Salt
Hypertension (high blood pressure)
Stroke and heart disease
Kidney damage
Water retention and bloating
Are Natural Salts Better?
Natural salts like sea salt, Himalayan pink salt, and Celtic salt:
Contain trace minerals that support body functions.
Are less refined and closer to their natural form.
May have a milder taste, leading to reduced usage.
However, it’s important to note that all salts contain sodium. Natural salts are healthier, but they should still be consumed in moderation.
How Much Salt Is Safe?
The World Health Organization (WHO) recommends no more than 5 grams (about one teaspoon) of salt per day for adults (1).
Most people consume far more than this, especially through processed foods, snacks, and fast food.
Practical Tips to Reduce Harm from Processed Salt
Use natural salts (sea salt, Himalayan salt) when cooking.
Limit processed foods, which are usually high in hidden sodium.
Flavour meals with herbs, spices, lemon, or garlic instead of relying only on salt.
Check food labels for sodium content.
Bottom Line On Processed Salt
Processed salt isn’t “poison,” but it is not the healthiest form of salt. Regular, heavy use of processed salt may harm the heart, kidneys, and overall health.
Choosing natural salts and practicing moderation is the best way to enjoy flavour without risking long-term damage.
Processed salt can be harmful if consumed in excess because it is highly refined, stripped of minerals, and mostly sodium chloride.
While iodine fortification can help prevent deficiency, too much processed salt increases risks of hypertension, heart disease, and kidney problems.
Natural salts are better options but should also be used in moderation.