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Herbs and Spices, Saltless Wonders: How to Cut Down Salt and Boost Flavor with Mediterranean Diet

Are you tired of feeling bloated and sluggish from consuming too much salt? One solution to reducing your salt intake is to add more dried herbs and spices to your food. Not only do these natural seasonings add delicious flavor to your meals, but they can also help you lose weight by promoting satiety and reducing your overall calorie intake.

One of the best ways to incorporate dried herbs and spices into your diet is by following a Mediterranean-style eating plan. This type of diet is rich in fruits, vegetables, whole grains, and lean protein sources, such as fish and poultry. It also emphasizes the use of herbs and spices, such as oregano, thyme, and cumin, to flavor food instead of relying on salt.

The Mediterranean diet has been shown to be one of the most effective weight loss diets, as it is high in fiber and low in calories. It has also been linked to numerous health benefits, such as improved heart health, blood sugar control, and cognitive function. By adding dried herbs and spices to your food, you can reduce your overall salt intake and enjoy the many benefits of this healthy eating style.

Some herbs and spices that you can use to flavor your food include:

  • Oregano: This herb has a strong, pungent flavor that pairs well with meats, fish, and vegetables.

  • Thyme: This herb has a subtle, earthy flavor that works well with poultry, soups, and stews.

  • Cumin: This spice has a warm, nutty flavor that is perfect for seasoning chili, stews, and curries.

  • Turmeric: This spice has a warm, earthy flavor and is a great source of anti-inflammatory compounds.

  • Cinnamon: This spice has a warm, sweet flavor that can be used to flavor desserts and breakfast foods.

In addition to herbs and spices, you can also add flavor to your food with other low-salt seasonings, such as lemon juice, vinegar, and garlic. Try experimenting with different combinations of herbs and spices to find your favorite flavors. You may find that you don't miss the salt at all and instead enjoy the complex and delicious flavors that herbs and spices can bring to your food.

By incorporating dried herbs and spices into your diet, and following a Mediterranean-style eating plan, you can reduce your overall salt intake, lose weight and enjoy the many benefits of a healthy and delicious way of eating. With a little creativity and experimentation, you'll be able to create a wide variety of tasty, low-salt meals that will keep you feeling satisfied and energized.

If you would like to take advantage the amazing health benefits of the Mediterranean diet, I have personal experience from studying in Italy that focusing on this type of diet. I can develop a meal plan using principles from the Mediterranean diet to help you achieve your health goals, click the link below to learn more!


Audrey Butler, MS, RDN, LDN is a Dietitian in Chicago who helps individuals implement a nutritionally-balanced diet to feel healthy and energized. As a vegetarian nutritionist, she knows first-hand what the journey is like to implement a nutritionally-balanced diet, vegan diet, vegetarian diet, and plant-based diet located in Chicago.