Even if we are watchful about our consumption of regular salt, sometimes our daily intake crosses the needed dose. Wondering how? It occurs due to foodstuffs we unmindfully munch at times or use certain products in our cooking without reading the labels of the packages. Shockingly, most of those edibles are loaded with hidden sodium and often go unnoticed. But their harmful effects show up as health woes sooner or later. The solution lies in being vigilant while purchasing and using packaged foods. The list of such products is exhaustive. So, let's focus on a few commonly used kitchen ingredients which are high on sodium. Cutting down such food intake will help you make a healthier choice.
Flavourings and Marinades
All those high-sodium stuff include Teriyaki sauce (1 tablespoon) contains 690 milligrams of sodium, and 1 tablespoon of soy sauce has up t to 1,024 milligrams of sodium. Vinegar and lemon juice are good alternatives to enhance taste and flavour because they are naturally low in sodium. For marination, orange or pineapple juices can also be used.
Frozen Foods
Frozen food counter, Image Source: Unsplash
Are you someone who highly depends on frozen stuff such as sausages, salami, fish fillets, veggies etc.? Then think twice. These are quick and easy food options that are loaded with sodium. A 5-ounce frozen turkey and gravy dinner is believed to pack 787 milligrams of sodium.
Instant Cereals
It is recommended to buy puffed rice and puffed wheat instead of those ready-to-eat raisin brans. Go through the nutrition facts label. Some brands of breakfast cereals have up to 250 milligrams of sodium per cup. Enjoy your meal by mixing half of your favourite cereal with half of a sodium-free choice.
Vegetable Juices
Veggie drinks may be an addition to your daily vegetable requirement. However, they can be high in sodium. Hence, check out the labels while buying and opt for the low-sodium variety of vegetable juices.
Canned Vegetables
Canned food stuff, Image Source: BigStcok
No doubt these are handy alternatives for fresh vegetables. But the preservatives in these canned veggies add extra sodium to your meals. Either rinse the canned vegetables thoroughly or buy cans that label as"no salt added" or "low sodium."
Salted nuts
Ironically, an ounce of most dry-roasted, salted peanuts houses 192 milligrams of sodium. Either go for those oil-roasted, salted peanuts rings that contain only 76 milligrams of sodium. It will be wiser if you buy the unsalted type, which is practically sodium-free.
While checking out the food labels, the name you should watch out for other than salt are:
- Sodium Chloride
- Sodium Citrate
- Sodium Hydroxide
- Sodium Saccharin
- Sodium Stearoyl Lactylate
- Disodium Phosphate
- Monosodium Glutamate (Msg)
- Trisodium Phosphate
- Sodium alginate
- Sodium Ascorbate
- Sodium Bicarbonate (Baking Soda)
- Sodium Benzoate
- Sodium Caseinate
- Sodium Sulfite
- NA
