Five "healthy" foods that deliver more salt than you think
Not cute. Salt is one of the few foods that you'll literally wear the next day if you've gone overboard (a puffy face don't lie, honey). And while it may be simple enough to manage your midnight pizza intake (sober, at least), it's not so easy to avoid sodium in everyday foods.
The Skinny on Sodium
So why care about salt? In large quantities, sodium attracts and retains water, leading to increased blood volume, which requires more energy from your heart to move blood through your body. This increases pressure in your arteries and can lead to heart attack or stroke. According to the New England Journal of Medicine, the US could prevent 44,000 deaths annually if Americans reduced their salt intake by three grams per day (that's only about half a teaspoon!). And the reason those skinny jeans don't fit? High-sodium diets can lead to bloating and weight gain.
But don’t throw out the salt shaker just yet. Zero-sodium diets are impractical and potentially dangerous, since sodium maintains your body's fluid balance, transmits nerve impulses and plays a part in the contraction and relaxation of muscles. In other words, your body needs some salt to function.
What about sea salt? Isn’t that healthier? Sea salt, albeit less processed and without added iodine, has the same nutritional composition as table salt, and both are bad for your health in large quantities.
The “Healthy” Five
You're not dumb. You already know which junk foods are crazy high in salt. But even if you avoid the obvious culprits, the sodium in our “healthy” foods can add up. Here are five foods that pack a surprising amount of salt in a tiny serving:
Soup
Whether it comes in a can or a carton, even the healthiest of vegan soups (split pea, vegetable, lentil) usually contain large amounts of added sodium for flavor. Your favorite brand of vegan butternut squash soup from Whole Foods, for example, has 460 mg of sodium per one-cup serving. But the real kicker? We often eat more than one serving of soup at a time, so you can take that sodium number and double it to get an accurate idea of how much salt you're really slurping up.
Still want all the amazing benefits of soup (filling, high in nutrients, low in calories) without the damage? Just look for low-sodium versions in stores. Cooking from scratch? Start with half the recommended salt in a recipe, then taste the soup and add salt slowly until you like the taste—you may be surprised at how much you save.
Pre-Seasoned Rice/Noodles/Grains
Who doesn’t love garlic quinoa or a miso noodle bowl? These convenient side dishes are handy when your ass is in a hurry, but they’re often loaded with salt to mask the “bland” taste of whole grains. Your favorite box of couscous? That’s probably got around 400 mg of sodium per serving (and we both know you can wolf down two servings like it’s your job). To cut down on salt, use half of seasoning packets and see if it suits your taste (or look for “low sodium” varieties in stores). Better yet? Make your own rice or quinoa in bulk and store it in the fridge so you've got a portable side dish for the week.
Meat Alternatives
Yes, you're being kinder to animals, the planet and your body by opting for that veggie patty instead of a bloody burger. But many pre-packaged meat alternatives are loaded with sodium for preservation and taste. Meatless bologna? That’s got 480 mg of sodium per serving. Vegan ribs? Try 620 mg per serving. For less salt, check out Amy’s Kitchen, which offers low-sodium versions of some of their vegan dishes.
Canned Vegetables
Yes, eat your veggies. But go easy on the canned crap. They're often loaded with salt. One serving of standard canned green beans has 540 mg of sodium! Check out the cans that say “no salt added,” and always pick all-natural versions (or organic, where available) to avoid artificial preservatives.
Non-Dairy Cheese
Nooo....not my cheese! It's true. The soy, almond, rice and tapioca alternatives can be super high in sodium. Check out the Lisanatti brands of vegan cheese, which have only 180 mg of sodium per serving.
Bottom Line
Even if you avoid the processed and pre-packaged stuff, reducing sodium in cooking can be a challenge. If you want to cut back without cutting flavor, ramp up your seasonings. Basil, cilantro, cumin, tarragon, rosemary and thyme will give you tons of flavor—sans sausage fingers.
Is salt an issue for you? How do you deal? Let us know in the comments section.
Lindsay Reinsmith, Contributing Writer
Lindsay is a writer, certified personal trainer and the founder and CEO of Kaeng Raeng, a vegan, gluten free meal replacement cleanse made in Palo Alto, CA. Originally a “meat and potatoes” gal from Texas, Lindsay now attributes her healthy lifestyle to ‘Skinny Bitch’ and trail running with her dog in the SF bay area. When she isn’t writing or helping others get healthy, you can find her volunteering for animal rescue, baking vegan cupcakes or cheering on the Stanford Cardinal football team.
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