Sodium
SODIUM
|
Optimal Health Guideline <1800 mg/day |
Which has more salt, an ounce of potato chips or an ounce of cornflakes? Surprise! Ounce for ounce, cornflakes contain more salt than potato chips. How can this be? Processed foods often have a lot of salt mixed into the raw ingredients to give them flavor. Potato chips and salted peanuts have salt on the outside of the food making them taste salty, but it is not mixed into the raw ingredients.
The words salt and sodium are often used interchangeably, but actually sodium is a component of salt. Salt is 60 percent sodium and 40 percent chloride (hence, the chemical name sodium chloride). Salt is the most important source of sodium in the diet, although it is not the only source.
Sodium is a mineral essential to life. It is necessary for the maintenance of fluid balance, transmission of nerve impulses and digestive processes. Nonetheless, most Marshallese take in far more than is necessary, and in many cases these high intakes can contribute to health problems. Too much salt may increase risk of stomach cancer, osteoporosis, and hypertension. People with type 2 diabetes are commonly affected by hypertension (estimates are as high as 60 percent or triple the non-diabetic population), increasing risk for heart attacks, stroke, and kidney disease.
The link between sodium and blood pressure has been highly controversial. Part of the confusion stems from the fact the sodium does not affect everyone’s blood pressures to the same degree – some people are very salt sensitive, others aren’t. Several studies have shown that a moderately reduced intake of salt causes no harm, and may in fact do considerable good. Thus, a moderate salt intake is recommended for everyone.
The National Research Council of the National Academy of Sciences recommends 500 milligrams of sodium as a safe minimum daily intake, and 2,400 milligrams as an upper limit. However, the council also states that lowering sodium intake to 1,800 milligrams would probably be healthier. Twenty-four hundred milligrams equals about 6 grams or 1 teaspoon of salt.
Relatively small amounts of sodium occur naturally in foods (other than foods from the sea). About 75% of the salt you eat comes from processed foods, 20% from salt added at the table, or in cooking, and 5% from sodium in unprocessed foods. The actual content of salt in foods is not as easy to surmise as you might imagine. You can make a remarkable dent in your sodium intake just by knowing where it is hidden.
Salt-Smart Tips
- Rely on whole foods as the foundation of your diet. If you use processed foods, keep your intake moderate.
- Be aware of the sodium content of condiments and seasonings. Look for salt-free herb blends for cooking. Consider using salt substitutes such as potassium chloride instead of sodium chloride.
- Read labels – sodium is almost always listed. Look for products that are low-salt or reduced-sodium.
- Go lightly on salt added during cooking and at the table. Ask restaurant chefs to do the same. If you do add salt during cooking, add it near the end – you can get away with lesser amounts!
- Use fresh or frozen vegetables and beans instead of canned, when possible.
- Limit your use of pickled products – they are soaked in salt!
Table 5.5: Sodium in Foods
|
Food |
Sodium Content (mg) |
| Canned beans (no pork), 1 cup |
1008 |
| Soup, 1 cup |
1000 |
| Pickles, dill, 1 medium |
833 |
| Nachos with cheese (6 to 8 nachos) |
815 |
| Canned tomatoes, 1 cup |
564 |
| Canned corn, 1 cup |
572 |
| Kraft dinner, 1 cup |
560 |
| Pretzels, 1 oz. |
486 |
| Cheese pizza, 1 slice |
336 |
| Soy sauce, 1 tsp. |
302 |
| Canned tuna, 3 oz. |
301 |
| Cornflakes, 1 oz. |
300 |
| Olives, 10 small |
270 |
| French fries, medium |
265 |
| Peanuts, salted |
230 |
| Gravy, package mix, 10 g |
218 |
| Chocolate cake with frosting, 1 slice |
213 |
| Ketchup, 1 tablespoon |
178 |
| Cheese, 1 oz. |
175 |
| Potato chips, 1 oz. |
160 |
| Bread, whole wheat, 1 slice |
150 |
| Cookies, oatmeal, 2 |
136 |
| Crackers, Ritz (16 g) |
124 |
* From the USDA Nutrient Database.
Practical Pointer: Keep sodium intake to less than 1800 mg per day. Limit your use of processed foods, and moderate your intake of salty condiments. Go lightly with the salt-shaker when cooking and at the table
