FOODS RICH IN SODIUM AND WHAT TO EAT INSTEAD

FOODS RICH IN SODIUM AND WHAT TO EAT INSTEAD-min

Food high in sodium that should be taken in moderation include ham, pizza, sauces, instant pudding, canned meat, sausages and canned meat. Learn more about sodium salt in this blog.

Table saltis also referred to as sodium chlorideand it is often used for food seasoning. It is essential in regulating the amount of water in the body, muscle contractions, and nerve impulses. Sodium chloride help people with sodium deficiency due to excessive sweating and dehydration. However, as people age, some develop blood pressure due to salt consumption and become salt sensitive. Nutritionists often suggest going slow on packaged foods sold in restaurants, as they have added sodium infood preservatives, flavor, and additives. This article will help identify foods that have high sodium and what can be consumed instead.

Ham

Ham is processed meat and a favourite bite for many people when sandwiched with bread. It contains high sodium used to flavor it and cure it for preservation. Research done in the United States found out that ham contains 14% more sodium chloride. The same research concluded that A 3-ounce serving of roasted ham contained 1,117mg more sodium, exceeding the daily recommended amounts. You can reduce the amount of sodium contribution in your body by consuming ham in small amounts.

Pizza

Pizza is a favourite and delicious food by many people. It is a pie made from baked fermented dough, sometimes topped with cheese, processed meat, tomatoes, and vegetables. Its ingredients contribute to its sodium content that is usually above the healthy levels.  One research conducted on frozen pizza bought from the store showed that a large slice of 140-gram contains 765mg sodium. The study continued to show that a slice of the same size prepared in a restaurant contained 975mg of sodium which is much higher. It is impossible to avoid eating pizza completely since eating only one piece could lead to higher cravings for more due to its addictive taste. The more slices you consume, the more sodium you are consuming, which could cause several health problems.  Therefore, when taking pizza, incorporate it with lower-sodium foods like fresh leafy greens and vegetables, and occasionally eat a maximum of one slice. 

Vegetable Juice

A common way to remove toxins from the body is by drinking freshly made vegetable juices. Some people who are uncomfortable with eating steamed or cooked vegetables would prefer to drink ready-made vegetable juices. A study found that an 8-ounce serving of vegetable juice contained 405mg of sodium, way higher than the recommended intake. On the other hand, some brands that adhere to the FDA rules have vegetable juices with low-sodium containing 140mg per serving. Next time you want to enjoy drinking your vegetable juice, ensure you check the nutritional labels to ensure the amount of sodium available to avoid consuming excess sodium.

Instant Pudding

It often comes with a colorful appearance, beautiful aroma, silky smooth appearance, and a unique aftertaste. Most people consider instant pudding a healthy snack because it is made of different flavorsand doesn’t have a salty taste. However, some researchers show that it is often prepared with salt and sodium additives. For example, tetrasodium pyrophosphate and disodium phosphate are common sodium additives used in thickening the pudding. The same study concluded that a portion of instant vanilla pudding containing 25-gram could make ½ -cup serving contain 350mg of sodium. Next time you crave pudding, you can opt to make one at home and skip adding salt or ensure you go for instant puddings containing low-sodium mix.

Sauces

To enhance the taste of food and its flavor, most people love to add sauces. Examples of commonly used sauces include soy sauce, ketchup, barbeque sauce, chili sauce, and cooking sauces containing salt. A study showed that soy sauce contains 1,024mg of sodium per 1 tablespoon serving, rated the saltiest of all sauces. It also found out that barbeque sauce contains 395mg of sodium two tablespoons which is also higher than the daily recommended amount of sodium. Using too much of these sauces has been shown to have effects on your health and well-being. You can look at the nutritional labels to confirm the amount of sodium present, minimize their usage and go for healthier options like vinegar and hot sauce.

Biscuits

They are crispy and flaky; mouth-watering sweet flour baked snacks that go well with breakfast. During preparation, the dough is often refrigerated or frozen, which usually makes it high in sodium reserves. One study conducted throughout the United States found out that biscuits baked from packaged dough contained 528mg of sodium per serving; others were shown to contain 840mg of sodium per serving. One can consume biscuits minimally or ensure they have a few pieces without finishing the entire pack in one sitting.

Sausages and bacon

In many households, sausages and bacon are favorite breakfast snacks because they are easy to prepare and have a lovely taste. Most sausages come in small sizes that can make one consume plenty of them without getting satisfied. Research has shown sausages to contain 425mg of sodium per every 55grams serving. Additionally, bacon has been shown to contain plenty of sodium, with a 28-gram serving containing 233mg. When buying them, always check the nutritional label of sausages and bacon to ensure you don’t consume a lot, which can affect your health. Limiting the consumption of processed foods will also ensure you do not develop health complications regardless of the sodium count.

Canned Meats, Poultry, and Seafood

Canned foods are convenient for a vacation or camping since they can stay fresh for longer. They have been shown o be high in sodium which enables them to retain freshness.  A study on canned chicken and turkey showed that an 85-gram serving contained 212-425mg of sodium. Additionally, the study established that canned tuna of the same serving contained 247mg of sodium. The study concluded that cured and canned meats like corned beef and pork were highly salty, with an 85-gram serving containing 794-1,393mg of sodium. Consuming all this sodium can affect your health, so it’s better to buy fresh meat or opt for lower-sodium canned meats.

The Bottom Line

Dues to consuming higher sodium than the maximum recommended (2,300mg sodium per day), many people develop salt-sensitive high blood pressure. Most restaurants use lots of sodium in their foods; it’s better to cook fresh food at home and minimize packaged and processed foods. Most convenience foods (pizza, instant pudding) and processed meats (sausages, ham) have been shown to contain higher sodium, and sodium-rich additives should be eaten occasionally and in moderation. Many of these foods are unhealthy, which may cause one to develop health complications, its best to go for healthy, unprocessed whole foods.

Ksenia Sobchak

Ksenia Sobchak, BA (Hons) Fashion Communication: Fashion Journalism, Central Saint Martins Ksenia Sobchak enjoys blogging on fashion, style, lifestyle, love and CBD areas. Prior to becoming a blogger, Ksenia worked for a renowned fashion brand. Ksenia is a contributing author to leading fashion, lifestyle and CBD magazines and blogs. You can bump into Ksenia at her favourite cafe in South Kensington where she has written most blogs. Ksenia is a staunch advocate of CBD and its benefits to people. Ksenia is also on the panel of CBD reviewers at CBD Life Mag and Chill Hempire. Her favourite form of CBD are CBD gummies and CBD tinctures. Ksenia is a regular contributor at leading fashion, lifestyle as well as CBD magazines and blogs.

JOIN OUR NEWSLETTER