What Is Celtic Sea Salt?

Celtic sea salt has been trending among gourmets and wellness influencers for different reasons, but which one has it right? Spoiler: You shouldn’t waste it on your water.

Not that long ago, Himalayan pink sea salt hit artisan markets. Its light flavor and blush-rose hues enchanted chefs and home cooks, and its purported health benefits won over those who eat for wellness as well as pleasure. Since then, it's become mainstream, and having this pink salt on your table has come to signify that you know your stuff in the kitchen and when it comes to wellness.

Lately, though, there's been another chip off the old salt block that's been shaking things up. Celtic sea salt—the general variety as well as the trademarked brand—is the latest trend in salty goodness, and it's threatening to overtake our pink favorite. We spoke with dietitians and a salt expert to learn more about Celtic salt and to find out if its wave of popularity is something to get salty over or get on board with.

What Is Celtic Sea Salt?

Like Himalayan salt, Celtic sea salt is somewhat of a geographic misnomer—it's produced in a region that may not be immediately evident from its name. While the word "Celtic" is commonly associated with Ireland, Scotland and other areas of the British Isles, this salt is actually French by modern-day geography.

"Celtic sea salt is a hand-harvested, mineral-abundant sea salt from the coast of Brittany," says Suzi Sheffield, founder and CEO of the award-winning salt purveyor Beautiful Briny Sea in Atlanta. Specifically, it comes from the Guérande salt marshes, where wooden tools are used to "carefully rake and gather the salt," elaborates Jordan Hill, M.C.D., RD, CSSD, the lead registered dietitian at Top Nutrition Coaching.

As with all sea salts, "Celtic sea salt is harvested from the sea or saltwater lakes through the process of evaporation," explains Hilton Head Health's resident dietitian/nutritionist, Elizabeth Huggins, RDN. "In contrast, table salt is mined from earthen salt deposits often formed where ancient bodies of water once existed. This requires more processing and often includes additives to prevent clumping. Table salt may also have iodine added to support thyroid health; sea salts do not supply this essential nutrient."

What Is So Special About Celtic Sea Salt?

Sheffield tells us Celtic sea salt is specifically "solar-evaporated ocean water that resides at the bottom of clay ponds, [which] gives it not only a hefty minerality, but a distinct and complex flavor." As a former restaurateur, she admires its more tactile traits, explaining, "It has a gray color, a crunchy texture and is slightly damp. When it is finely ground, it looks like what I imagine the surface of the moon would."

"The array of minerals—calcium, copper, zinc, iron, potassium—active enzymes, micronutrients and ancient decomposed ocean flora and fauna are what creates it," Sheffield adds. "The harvesting process has not changed in 1,200 years. And, like wine, each harvest is different, so you're tasting the lay of the land at the specific place and time the salt was raked up from the briny bottom of the clay pool," a clear terroir she calls "oceanic umami."

Hill adds, "It is unrefined, which means it's less processed and thus likely retains more of its mineral composition compared to regular table salt … Because of [this], many people find it adds a more complex and nuanced taste to dishes compared to regular table salt." In contrast to Celtic sea salt, Sheffield describes regular table salt as "very salty with little, if any, complexity."

Huggins points out that sea salts can also "vary in color and granule size, which can influence perceived health benefits, taste and texture." She also notes, "Most people can identify a difference in taste between table salt and sea salt if they're mindfully focusing on the taste of food; however, if distracted or eating in a rush, they may not notice a difference." In other words, it's worth the investment for a special meal or as a finishing salt, but not so much if the layers of its flavor will be muted during cooking.

Is Celtic Sea Salt Better Than Himalayan Salt?

You may wonder, other than their novel colors, what—if any—differences there are between Celtic sea salt and Himalayan salt. First of all, Himalayan salt is a rock salt, while Celtic gray salt is a sea salt. Secondly, Hill states that some people believe Celtic sea salt to have a slightly higher mineral content compared to Himalayan, while Sheffield says, "Both are mineral-abundant, have distinct flavors and health benefits."

"Pink Himalayan salt is from Pakistan and is mined from the mountains, which are actually ancient ocean deposits," Sheffield explains. "It's been the darling for several years now, and I feel [that] a lot of that is the marketing behind it," she admits. On the other hand, she does believe that Celtic sea salt is a "better alternative due to its mineral complexity," and that "given its full flavor and larger grain size, you oftentimes use less," which can help to decrease one's sodium intake.

With any sea salt—including Celtic salt—Huggins cautions that, "More recent research suggests that some may not be as pure as they once were due to higher concentrations of plastics and microplastics that are in our oceans." Buying salt from a small-batch purveyor who can tell you about the quality and sourcing can help you ensure you're getting a purer product.

Should I Drink Water with Celtic Sea Salt?

You may have noticed a recent trend of adding Himalayan or Celtic sea salt to drinking water. But does this practice actually hold water?

"The idea is that adding a pinch of Celtic sea salt to one's tongue may lead to more fluid consumption due to the salty taste, but for most people, there are more productive ways to maintain adequate hydration without adding extra sodium," Huggins says. "Adding Celtic sea salt to water as a hydration hack sounds interesting and perhaps exotic, but for most people, it is not necessary, and for those with high blood pressure, it could be counterproductive to health."

After all, "Being hydrated is more than just drinking enough fluids, but rather, consuming enough electrolytes: sodium, potassium, magnesium, chloride," Hill explains. "For the average person, consuming a variety of foods is enough to get adequate electrolytes. But for those who sweat often—such as those sweating excessively during a workout, working outside in the hot sun, or doing a physically laborious job—it may be important to consume electrolytes in their fluids, hence how the Celtic sea salt in water trend may have gained traction."

"However," Hill concludes, "If you're someone that isn't sweating often and [you are] getting a varied diet, it's likely not necessary to drink your sodium." Besides, as Huggins points out, "Most Americans consume too much sodium from packaged, prepared and restaurant foods."

For those who drink Celtic sea salt water for the minerals, Huggins reveals, "In reality, eating a variety of fresh vegetables, fruit, dried beans, nuts and seeds would result in a much higher intake of potassium, magnesium, calcium and other minerals." And ultimately, the nutritional differences between sea salt and table salt are minor.

So Is Celtic Sea Salt Healthy?

All salts contain sodium—that's a hard fact. But does Celtic sea salt raise blood pressure?

According to both dietitians we spoke to, the sodium can contribute to an increase in blood pressure if consumed in excess. "It's a well-known risk factor for hypertension and cardiovascular problems," Hill acknowledges. "However, it's important to note that the impact of salt on blood pressure varies from person to person, and individual responses can differ. Other factors, such as genetics, overall diet, physical activity and underlying health conditions can play a role in how salt consumption affects blood pressure."

Huggins also notes that, despite popular perception, sea salt doesn't actually have less sodium than the processed product: "By volume, sea salt is generally lower than table salt because the granule's size and shape don't pack as densely. However, by weight, both table salt and sea salts are the same and contain 40% sodium by weight."

However, "Let's not forget that our bodies depend on salt for survival," Sheffield chimes in. "Homeostasis is in large part regulated by our sodium-potassium pump." And Hill explains, "The sodium content of salt plays a big role in fluid balance, nerve function and muscle contraction, among others." So like just about everything else when it comes to nutrition, moderation is key.

Bottom Line

Celtic sea salt is one of the finest, most complex salts on the planet when it comes to flavor and texture, making it a favorite of chefs and ideal for sprinkling on top of a finished dish. It does boast more minerals than table salt, and is less processed, but it's best to save this pricey gourmet ingredient for seasoning and enhancing flavors in food. Per dietitian expert opinion, whole foods are far better ways to get your electrolytes for hydration and minerals than jumping on the water with Celtic sea salt sipping trend. Enjoy this superior salt in moderation and for pleasure instead of health, and you'll find you'll get more out of this beautiful, nuanced ingredient.

Originally appeared: EatingWell.com, September 2023

Read the original article on Eating Well.