Before cutting down on salt and sodium, it’s important to understand the what, the where, the why, and the how. What is the difference between table salt and sodium? Where do salt and sodium exist in your food and your routine? Why does salt make food taste so good? How much do you need—or need to minimize—for good health? And how can you cook successfully without it?
Learning the answers to these questions, you’ll be better prepared to avoid high-sodium traps, mimic salt in cooking, and maintain a balanced and healthful diet, which will make the whole low-so switch a lot easier and a whole lot tastier.
TABLE SALT AND SOURCES OF SODIUM.
You may have heard someone make the following statement: “I don’t eat a lot of sodium. I never salt my food.”
The truth is, the saltshaker is not the only source of sodium. Actually, the salt you use (or don’t use) while cooking and before you dig into dinner contributes only about 10 percent of the sodium you consume, according to the American Heart Association.
Although people tend to use the two terms salt and sodium interchangeably, sodium is a component of the table salt you use for cooking and sprinkling. Table salt is 40 percent sodium and 60 percent chloride. Sodium also exists in most foods naturally, like carrots (42 mg per large carrot), eggs (70 mg per egg), chicken thighs (80 mg per 3-oz [85-g] boneless, skinless thigh), and lobster (150 mg per 3-oz [85-g] lobster).
Sodium also hides in unexpected places, like milk (about 100 mg per 1 cup [240 ml]), soy sauce (more than 100 mg per 1 Tbsp), your favorite salad dressings (about 135 mg per 1 Tbsp ranch dressing, depending on brand), baking powder (more than 400 mg per 1 tsp) and baking soda (1,249 mg per 1 tsp), as well as medications (like antacids). So even if you don’t “salt” your food, sodium is found in other ingredients you use when cooking and eating, from processed foods to the produce aisle. And these all contribute to your daily total.
Note: All sodium counts given in this blog are based on averages provided by the USDA National Nutrient Database for Standard Reference Release 26 (ndb.nal.usda
.gov/ndb/search).
WHY WE NEED SODIUM AND WHY SOME OF US NEED LESS
Sodium is an essential electrolyte for our basic, everyday bodily functions, such as balancing fluids, transporting nutrients, transmitting nerve impulses, and contracting muscles. As Rachel K. Johnson, PhD, RD, and American Heart Association spokesperson, notes, “Sodium is also needed to replace losses from sweat in people who engage in heavy physical activity.” The bottom line is: We need sodium to stay healthy and to survive.
Depending on your health needs and sodium sensitivities, however, too much sodium can “hold excess fluid in the body,” Dr. Johnson says, putting stress on your body, increasing blood pressure and risk of disease. For these populations, she adds, “eating less sodium will help minimize the rise in blood pressure as well as reduce the risk of developing other conditions associated with too much sodium, such as stroke, heart failure, osteoporosis, stomach cancer, and kidney disease.”
So how much sodium should you be consuming? The number will be different for each person, depending on age, race, health, and predisposition for certain diseases. It’s essential to consult a doctor or registered dietitian to find the right sodium-intake plan for your individual needs. But currently, the USDA’s 2010 Dietary Guidelines for Americans (cnpp.usda.gov/dietaryguidelines) recommends an upper limit of 2,300 mg of sodium a day. And for more than 50 percent of the population—those who are older than fifty-one; African American; or have high blood pressure, diabetes, or chronic heart or kidney disease—the guidelines recommend less than 1,500 mg of sodium a day.
To put this in perspective, 2,300 mg of sodium is equal to 1 tsp of table salt, and 1,500 mg is about 3/4 tsp of table salt or a little more than 1 Tbsp of soy sauce. And let’s just say, most people—nine out of ten Americans, according to the American Heart Association—take in more than double the lower limit, around 3,400 mg of sodium. Factor in high-sodium, fast-food meal choices and sometimes people hit those numbers by lunch. Gulp.
That’s because more than 75 percent of the sodium people consume comes from packaged goods, processed foods, and restaurant meals. But you don’t need to hide out in your kitchen only eating raw vegetables. We all just need to learn how to make smart food choices.
So, “low-so” food really is just “slow” food with the letters mixed around. Lowering sodium in its simplest form means using fresh ingredients, ditching processed products, enjoying the process of making real food, and getting creative in the kitchen to revise favorite recipes.
TOP SOURCES OF SECRET SODIUM.
The Centers for Disease Control and Prevention and the American Heart Association recently put the spotlight on six surprising foods that are top contributors to the sodium in our diets, all commonly found on pantry shelves, restaurant menus, and people’s cravings lists. They call them “The Salty Six.” You can keep the Six from sneaking too much sodium into your daily diet by having them on your radar and knowing how to replace them with lower-sodium choices.
Bread
Sodium Facts: You might not think of two pieces of bread as an unhealthful choice. But if you’re watching your sodium intake, each slice can equal more than 200 mg of sodium, depending on the product. Lower-Sodium Solution: Depending on your sodium needs, reduce those numbers by using one slice of bread instead of two. Buy low-sodium or no-salt-added bread. Use sturdy greens, corn tortillas, or sodium-free sushi nori to make a wrap. Try using sodium- free matzo crackers for an open-face sandwich. Or fire up the oven and make your own loaf!
Cold Cuts
Sodium Facts: According to the American Heart Association, a 2-oz [55-g] serving (or about six thin slices) of deli meat can equal more than half the day’s recommended 1,500 mg sodium intake.
Lower-Sodium Solution: Look for low-sodium or salt-free meat products (they exist), or make big batches of roasted chicken or meat on the weekend to fill salads and those low-sodium sandwiches all week long.
Pizza
Sodium Facts: With the dough, sauce, cheese, pepperoni, and other salty toppings like olives, even one slice of pizza can easily deliver half your daily 1,500 mg sodium allotment. Lower-Sodium Solution: Depending on your sodium needs, you can simply choose toppings wisely, sticking to low-sodium options (like vegetables versus sausage). You can make your own dough and sauce from scratch. Or even use chickpea flour to make a ready-to-eat pizza crust (see page 94) in less time than it takes to order and wait for delivery.
Poultry
Sodium Facts: When it comes to chicken (and even beef, pork, fish, and shellfish), some manufacturers plump the protein with salty solutions before it hits the store, increasing weight and price, not to mention upping sodium content in chicken as much as 500 percent. Lower-Sodium Solution: Avoid items with “added broth,” “percent solution,” “enhanced,” “brined,” and even “natural flavoring” listed on the label in small print. Look for “air-chilled” and “no water added” to identify products that are plumping-free. And when in doubt, read the nutritional information: Natural chicken should have 70 to 90 mg of sodium per 4 oz.
Sandwiches
Sodium Facts: I think you know what’s coming by now. Between the bread, the spread, the deli meat, and the cheese, a sandwich ends up being a high- sodium choice. Lower-Sodium Solution: Get creative and ask your local sandwich shop to wrap your sandwich in lettuce instead of bread. Use any of the bread and meat swaps suggested on page 120 to make your own low-so subs at home. Or use your favorite sandwich fillings as inspiration for a salad instead.
Soup
Sodium Facts: A single 1-cup [240-ml] serving of canned soup can range from 100 to 1,000 mg of sodium. If you have double that amount of high-sodium soup, you’ve already exceeded the 1,500 mg sodium per day limit.
Lower-Sodium Solution: Let’s just agree that freshly made soup will always taste better than canned soup. Of course, low-sodium soups and even salt-free stock options exist, which are great to have on hand for convenience. Just make sure to consult your physician to make sure these products fit within your dietary needs, because some may use potassium-chloride salt substitutes for flavor.
Above all, remember to inspect the label of any product and search for high-sodium key words and clues (more about that on page 74). With a keen eye and a quick flip of a can or package, you’ll quickly become a skilled sodium sleuth and an expert in eliminating high-sodium products before they hit your plate.
And don’t forget about medications. Sometimes sodium sneaks its way into pills and vitamins, too. So check labels and, when in doubt, talk to your doctor and pharmacist.
SALT SUBSTITUTES.
While salt replacements exist, not every substitute is meant for every body. “Low-sodium salts” and “no-sodium salts” use potassium chloride to replace a percentage or all of the sodium chloride. For most people, potassium chloride is well tolerated in moderate amounts. But some people on kidney-friendly diets or certain medications—like diuretics or heart or blood-pressure medications—may need to avoid these products because of potential risks of elevated blood-potassium levels.
For those who must avoid potassium chloride, the good news is that several companies make sodium- and potassium-free spice and herb blends, or use nutritional yeast and kelp to offer salt-like taste. When selecting one of these, be sure to buy those products labeled “MSG free.” Do not use these products if you have a yeast intolerance or allergy. Be aware that seaweed contains iodine and, in some cases, may interfere with thyroid functions, so it’s best to use on an occasional basis. Alternatively, if you can handle a little more sodium, try using small amounts of salty ingredients in place of the shaker, like a sprinkle of shredded Parmesan (90 mg per 1 Tbsp) or goat cheese (around 100 mg per 1 0z [28 g]); chopped olives (50 mg per olive, depending on brand) or low-sodium sweet pickles (30 mg per 1 cup [140 g], chopped, depending on brand); or panko bread crumbs (40 mg per 1/2 cup [30 g]), crumbled low-sodium crackers, or flavored seaweed snacks. No matter what salt substitute you choose, remember to always consult your doctor or dietitian to pick a salt substitute that’s safe for you.
Table salt versus sea salt
Sea salt can boast that it has bigger and flakier crystals than table salt, and also a more natural taste. But one thing table salt and sea salt still have in common is sodium content. The dietary guidelines for daily sodium limits still apply, even if the salt is from the Himalayas or is mixed with truffle bits.
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