A recent study conducted by the environmental research organisation Toxics Link, tested 10 types of salt and five types of sugar purchased from both online and local markets. The results shockingly revealed the presence of microplastics in the salt and sugar samples of all Indian brands, in various forms, including fibre, pellets, films and fragments, ranging from 0.1 mm to 5 mm in size.
Harmful for both health and the environment, these tiny plastic particles have been found in human organs such as the lungs, heart, and even in breast milk and unborn babies, according to the studies over the years. High exposure to microplastics increase the risk of inflammation and cancer of lungs, heart attack, endocrine disruption, weight gain, insulin resistance, and infertility.
Now, the research by Toxics Link has made headlines and raised alarm across the nation. Fortunately, there are numerous substitutes for salt and sugar that not only offer a similar taste experience but also provide additional health benefits:
Salt alternatives: Reducing sodium without sacrificing taste
Herbs and spices: Herbs and spices are perhaps the most versatile and flavourful alternatives to salt. They add depth and complexity to dishes without contributing to sodium levels. Basil, thyme, rosemary, oregano, and sage are excellent choices for seasoning meat, poultry, and vegetables. Spices like cumin, paprika, and turmeric can also enhance the flavour of your dishes while offering anti-inflammatory and antioxidant benefits.
Garlic and onion powder: Garlic and onion powder are effective salt substitutes that can add a savoury kick to your meals. Both are rich in flavour and can be used in a variety of dishes, from soups and stews to marinades and rubs. They also come with the added benefit of potential cardiovascular health support, making them a heart-healthy option.
Lemon juice and zest: Lemon juice and zest can provide a bright, tangy flavour that can replace the need for salt in many dishes. The acidity of lemon juice enhances the natural flavours of food, making it a great addition to salads, fish, and chicken. Additionally, lemon is rich in vitamin C, which supports immune health and acts as a natural preservative.
Vinegar: Vinegar, particularly varieties like apple cider vinegar and balsamic vinegar, can serve as a tangy alternative to salt. It works well in salad dressings, marinades, and sauces. Vinegar has also been associated with potential benefits like improved digestion and blood sugar regulation.
Nutritional yeast: Nutritional yeast is a deactivated yeast that offers a cheesy, nutty flavour, making it a popular choice among those looking to reduce their salt intake. It is particularly useful in vegan and vegetarian dishes, as it adds a savoury umami flavour without the need for sodium. Nutritional yeast is also fortified with B vitamins, making it a nutritious addition to your diet.
Sugar alternatives: Satisfying your sweet tooth the healthy way
Stevia: Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. It is up to 300 times sweeter than sugar, so only a small amount is needed to achieve the desired sweetness. Stevia is calorie-free and does not raise blood sugar levels, making it an ideal choice for people with diabetes or those looking to lose weight.
Honey: Honey is a natural sweetener with a rich flavour profile that can vary depending on the flowers from which the bees collect nectar. It contains antioxidants and has antibacterial properties, making it a healthier option than refined sugar. However, it is important to use honey in moderation, as it is still high in natural sugars.
Maple syrup: Maple syrup, particularly the pure, unrefined variety, is a popular sugar substitute that contains antioxidants and minerals like zinc and manganese. It has a distinct, rich flavour that pairs well with a variety of foods, from pancakes to roasted vegetables. While it is a healthier alternative to refined sugar, it should still be used sparingly due to its high sugar content.
Coconut sugar: Coconut sugar is made from the sap of the coconut palm tree and is a natural sweetener with a lower glycaemic index than regular sugar. This means it has a slower effect on blood sugar levels, making it a better option for those managing their blood glucose. Coconut sugar also retains some nutrients from the coconut palm, such as iron, zinc, and potassium.
Date paste: Date paste is a whole-food sweetener made from blended dates. It is rich in fibre, vitamins, and minerals, making it a nutritious alternative to sugar. Date paste has a caramel-like flavour and can be used in baking, smoothies, and as a topping for oatmeal or yoghurt. Its high fibre content also helps to slow the absorption of sugars, providing a more balanced energy release.
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