If you think salt and sodium are the same thing, you’re not alone. This common misconception confuses a lot of people, but the difference can greatly affect the quality of your diet.
Sodium vs. Salt
Here’s a clear way to distinguish between the sodium and salt, as we commonly know them:
- Sodium is what’s found in food – especially in processed food containing preservatives. It's used to stop bacteria growth, extend shelf life and enhance flavor.
- Salt is what we add to our food for extra flavor. Salt is a mineral and chemical compound made up of sodium and chloride.
How Much Sodium Is Too Much?
The average American diet should include less than 2,300mg of sodium per day (less than one teaspoon of salt). For those with high blood pressure or other health conditions, the recommendation mau be even lower - around 1,500mg or less. However, most people are consuming closer to 3,100mg of sodium each day.
What About MSG?
Monosodium glutamate (or MSG) is a common flavor enhancer that is made by combining sodium and L-glutamic acid, an amino acid that is found naturally in foods such as tomatoes, cheese and mushrooms. It is often used to add an umami, or savory, flavor to dishes around the world.
While it often gets a bad rap due to its presence in many ultra-processed food products and the fact that a very small percentage of people have an adverse reaction to it, MSG has significantly less sodium per teaspoon compared to regular table salt (only 500mg compared to 2,300 mg).
Tips To Cut Down On Sodium
Too much sodium can be detrimental to your health, but it’s the chloride in salt that gives salt its salty taste – meaning you can’t tell if a food is too high in sodium just by its taste alone.
So, what steps can you take to minimize your daily sodium intake? First and foremost, look at labels. If the sodium count seems high, look for a lower-sodium option or make a practical substitution. Many foods are available today for those with special dietary needs, but you may need to consult with your local grocer.
Still, the easiest way to cut sodium is to eat more home cooked meals. Food that you prepare yourself allows you to control how much sodium – and salt and MSG – will make it onto your plate. And that’s an outcome that’s much easier to swallow.
Bethany Thayer, MS, RDN, is the director of the Henry Ford Center for Health Promotion and Disease Prevention. Learn more about Bethany.
