Sodium-Rich Foods: Practical Ways to Manage It
That salt consumption varies across different states with around 45% of the population consuming more than the recommended limit
You must know that the current recommendation for sodium intake in India and by the World Health Organization (WHO) is 2,300 mg per day.
This is roughly equivalent to about 5,000 mg or 5 grams (which is about one teaspoon) of common salt (table salt) each day
Sodium chloride (table salt) is the most widely used source of sodium in foods. But is it only from salt, or should we look for other contributors on the food label?
Sodium can come from several sources
- Natural Source: There are some foods that contain sodium naturally.
- Additives: Stabilisers, emulsifiers, dough conditioners, and preservatives. Other hidden sources include baking soda, sodium bicarbonate, monosodium glutamate (MSG), sodium saccharin, sodium benzoate, and sodium nitrate.
Given the high standard of living and the booming urban lifestyle, quick and convenience foods like processed foods and ready-to-eat foods are more forthcoming, resulting in different health complications.
The Role of Sodium in Health
Sodium has many important functions in our โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที body. Here are some positive aspects of sodium
- Maintains water and fluid balance in the body
- Enhances muscles as well as nerve functionality
- Regulates blood pressure
However, while sodium is necessary, consuming too much may lead to health concerns
- High blood pressure (hypertension)
- Impact heart health
- Stroke
Other risk factors include
- Water retention
- Stresses the kidneys to filter sodium
- Influence bone health
- Calcium elimination through urine
Which Indian Food Has High Sodium?
According to the ICMR, processed and pre-packaged foods, such as chips, drinks, sauces, biscuits, and bakery items, are the major contributors to our sodium intake. However, this is not limited only to ready-to-eat or junk food.
Even our homemade foods like savoury snacks, namkeen, papads, pickles, and beverages with added salt may add up to our high salt intake
Let’s discuss some everyday items that we eat for their taste but are surprisingly sodium-rich foods.
1 Pickles (Achar)
- Fermented products such as pickles of mango, cucumbers, radishes, and lime are essentially part of every Indian home.
- The pickling process involves soaking fruits and vegetables in a salt solution for preservation and flavour. This is why pickles contain 15-20% salt and are considered to be one of the most salty foods
- You may try brands that offer non-sodium salt alternatives, where they mix regular salt with potassium chloride or calcium chloride.
2. Processed Cheese
- Processed cheese is partially distinguished from natural cheese because it contains emulsifying salts, milk solids, natural cheese, butter oil, other dairy ingredients, and vegetable oils, among other things.
- Also, salt is added for texture, flavour, and colour, adjusting the moisture content and preventing microbial growth and acid development
- In terms of nutrition, processed cheese is generally similar to natural cheese, although it usually has a higher sodium content than the latter.
3. Instant Soups and Noodles
Easy to prepare and readily available, instant soups and noodles have been everyone’s go-to food.
However, they contain flavour enhancers such as sodium glutamate and other salts
In India, instant noodles may contain about 2.28 g of salt for every 100 g. However, it may vary from one brand to another.
Therefore, consuming a packet of instant noodles may cover about half of the daily salt needs
In one study, over two-thirds of Asian countries, including India, were examined. Less than 55% of their instant noodle products met the Pacific Salt Reduction Target of 4 grams of salt per 100 grams. This suggests that many instant noodles available are salty and are often overlooked as a major source of sodium in diets
4. Instant Masala Mixes or Spice Powders
- Most spices and condiments are associated with relatively high sodium content, and they may contain between 401 and 10,640 mg of sodium per 100
- They include salt to improve the taste and act as a preservative.
- When you use several instant masala packs at a time, the sodium in your food may increase by several hundred milligrams.