The Indian Council of Medical Research (ICMR) has once again warned against excessive salt consumption in its recent guidelines. The research council revealed that since all types of salts have the same sodium content, it does not matter if one takes extra pink salt or consumes standard table salt. This clarification counters the common belief that some types of salts are okay to consume in extra quantities as they are healthier. Rock salts like pink salt (sendha namak) and black salt (kala namak) are believed to be healthier as they have added minerals like iron, potassium, calcium, magnesium, and manganese.
In its guidelines, ICMR said, “Pink and black salts can be easily distinguished by their colour, texture and smell. Pink salt is one of the purest forms of salt. Black salt upon storage grows darker. Assorted spices, charcoal, seeds and tree bark are used in the preservation of this salt. Therefore, irrespective of the variety of salt, their consumption should be limited as the sodium content in them is almost similar.”
ICMR is not the only organisation that has warned Indians against excessive sodium intake. Back in 2023, the WHO Global Report on Sodium Intake Reduction listed India amongst the top 50 countries with extra salt consumption. Ideally, one is expected to take a maximum of 5 grams of salt daily. The WHO study reveals that in India the average salt consumption often exceeds 10 grams per day, which is double the recommended number.
The high salt intake is linked with several health complications such as hypertension, high risk of heart diseases, and poor gut health. Its new guidelines, ICMR notes, “Existing evidence reveals a deleterious impact of high salt intake on blood vessels, blood pressure, bones and gastrointestinal tract. There is a strong association between salt intake and blood pressure.” In extreme cases, excessive salt intake has also been associated with gastric cancer. Additionally, higher sodium intake can negatively affect our bone health by reducing its density by promoting calcium excretion.
ICMR suggests that in addition to monitoring one’s salt intake, one should include potassium-rich foods such as fresh vegetables in their meals as these food groups help in the excretion of extra sodium. One can also prefer to use special low-sodium salt substitutes (LSSS) or reduced sodium salt. These salts are made by replacing sodium chloride with potassium chloride or magnesium sulfate.
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