A recent study conducted by a dietitian from the national referral hospital is shedding light on a healthier way to enjoy Bhutanese cheese curries by reducing sodium content without compromising on taste. The research comes at a time when Bhutan is witnessing a rise in non-communicable diseases, including cardiovascular diseases, hypertension, diabetes, and cancers, which are linked to unhealthy diets high in salt and saturated fats.
Dishes like kewa datshi—a cheese-based potato stew and shakam datshi—a dried beef and cheese stew are not just festive favourites but everyday staples to Bhutanese households.
However, according to research by one of the Bhutanese dietitians, these dishes were identified as having the highest sodium content dishes among commonly consumed Bhutanese meals.
The study titled “Influence of Sodium Reduction Using KCL and MSG on the Nutritional Profile and Consumer Acceptability of Bhutanese Cheese Curries” was published in the Journal of Health Science and Medical Research last week.
The study found that one of the main reasons for this high sodium content is the heavy reliance on salt and processed cheese, which is a key ingredient in many Bhutanese dishes.
The researcher said that since people also consume sodium from salt, fast food, packaged foods, and naturally occurring sources like meat and vegetables, frequent consumption of these meals can easily push sodium intake beyond recommended levels.
While the human body requires less than 2,000 mg of sodium per day, the average Bhutanese consumes more than double that amount in just three meals excluding snacks, which often contain even more hidden sodium. This excessive intake raises concerns about long-term health risks, making sodium reduction a crucial step toward healthier eating habits in Bhutan.
“We have a rise in non-communicable diseases like diabetes, obesity, hypertension. The four major risk factors of this non-communicable disease like unhealthy diet, physical inactivity, and harmful use of alcohol and tobacco. And I think it’s a lifestyle-related disease, so food is also one of the main causes of all this rise in lifestyle-related diseases,” said Tenzin Wangchuk, Registered Dietitian/Nutritionist, JDWNRH.
Considering these issues, Tenzin in his research explored healthier alternatives without compromising on the food’s taste, focusing on potassium chloride and monosodium glutamateas salt substitutes.
Monosodium glutamate or MSG popularly known as “tasting powder,” is widely used in Asian cuisine to enhance umami flavour. Despite its controversial reputation, health organisations such as the U.S. Food and Drug Administration and the World Health Organisation have deemed MSG safe for consumption.
Tenzin’s research suggests that potassium chloride and MSG both can be an effective tool for sodium reduction, as they impart a savoury taste with only one-third of the sodium content of regular salt.
“We had to make three versions of each recipe. One with 50 per cent sodium chloride and 50 per cent potassium chloride. Another one with 50 per cent sodium chloride and 50 per cent monosodium glutamate, MSG. And the final recipe with 50 per cent table salt and 25 per cent each of potassium chloride and MSG. We did a sensory evaluation with more than 250 participants, with around 50 people tasting the recipes each. So the result was that the third formulation, which had a combined strategy, which used the combination of 50% sodium chloride and 25 per cent each potassium chloride and monosodium glutamate, had the highest acceptability.”
He added that fresh fruits and vegetables are rich in potassium, while processed foods are high in sodium. He said multiple studies show most Bhutanese lack sufficient potassium but consume twice the recommended sodium.
The Nationwide NCD Screening Programme in December last year found out that, from over 216,000 people screened, more than 51,000 individuals have high blood pressure. Moreover, about 2,000 showed signs of cardiovascular disease.
This research suggests that small changes in cooking habits could have a big impact on public health. By adopting smarter ingredient choices like salt containing potassium chloride and MSG, Bhutanese households can continue enjoying their traditional dishes but in a way that supports better health.
Perhaps the next time you enjoy a steaming bowl of kewa datshi, you might just be savouring a healthier, low-sodium version of it, one that tastes just as good but is better for your heart.
Samten Dolkar
Edited by Kipchu
