{"id":590,"date":"2017-06-07T09:49:20","date_gmt":"2017-06-07T09:49:20","guid":{"rendered":"http:\/\/simplyhealth.io\/?p=590"},"modified":"2018-04-27T01:22:19","modified_gmt":"2018-04-27T01:22:19","slug":"21-foods-low-sodium","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/21-foods-low-sodium\/","title":{"rendered":"21 Foods That Are Low in Sodium"},"content":{"rendered":"

\"\"Salt has had a bad name for itself for a long time now. It has regularly been accused of causing heart problems and other issues and for years we have been advised not to lather too much of it on our chips and our eggs.<\/p>\n

But you know what? It turns out that salt isn\u2019t actually as bad as we once thought. While research still needs to be done, recent findings suggest that high salt-diets are not correlated with an increased risk of heart attack or heart disease. With that in mind, it might be just fine to eat your salty meals after all!<\/p>\n

But there are still also plenty of reasons to avoid too much salt. For starters, it can be a little addictive and make us want to eat more \u2013 which is one reason that it is added to so many meals (that and it can be used as a preservative). Eating too much salt will also cause us to retain more water, which can result in puffiness and ironically leave us feeling somewhat dehydrated.<\/p>\n

If you\u2019re looking to lose weight quickly, then one of the best ways to do that is to shed some water weight by eating a low sodium diet for a day or two. This is a technique often used by bodybuilders.
\nAnd then there are those people who aren\u2019t quite willing to trust salt just yet. There is plenty of salt in our modern diet and it\u2019s not something that we need more of certainly. Everything in moderation\u2026<\/p>\n

This is also part of the problem when you try to go low sodium though: it\u2019s in everything and therefore it can be very hard to avoid!<\/p>\n

With that in mind, let\u2019s take a look at some foods that are low in salt and some ingredients that you can swap out in your meals from now on\u2026<\/p>\n

1. \u00a0Fruit<\/h3>\n

There are examples of foods and ingredients that can act as a kind of \u2018gateway\u2019 into a highly healthy diet. What do I mean by that? I mean that they are found in a lot of unhealthy foods and so by avoiding them, you end up eating a lot better \u2013 even if the ingredient or food itself isn\u2019t that bad.<\/p>\n

Salt is an example of this and for proof, just consider the fact that you\u2019ll likely end up seeking out a heck of a lot more fruit as soon as you decide to go low sodium. Fruit is low in salt of course, hence why it tastes so sweet and juicy rather than dry and savory. It\u2019s also incredibly nutritious and generally pretty low calorie. Start your day right with a grapefruit and you\u2019ll also increase your metabolism for enhanced fat burning.<\/p>\n

\"\"2. \u00a0Potassium Bicarbonate<\/h3>\n

One of the times it is most difficult to avoid sodium is when eating baked goods. This is likewise a problem when creating your own cakes, breads and more.<\/p>\n

Fortunately, there are alternatives for most of the common ingredients that add salt as we will see throughout this post. The first one I\u2019d like to draw your attention to is potassium bicarbonate. This is a great substitute for baking soda, which usually comes with a heavy dose of sodium. This is the perfect option and you should keep it around its house for all its other great benefits too \u2013 from fertilization to curing stomach bugs.<\/p>\n

\"\"3. \u00a0Sodium-Free Baking Soda<\/h3>\n

Sodium free baking soda also exists, which is another alternative to regular baking soda. It can be hard to find in smaller stores but most of the big supermarkets should stock one or two brands of low-sodium baking soda options. They tend to use a combination of similar ingredients to replace the sodium bicarbonate. Be sure to check the back of the packet and make sure that it really does deliver on its promise and so that you know what you\u2019re letting yourself in for.<\/p>\n

Making your own bread is one of the best ways you can avoid sodium in your diet. It\u2019s a bit of an effort sure, but it will pay off when it comes to enjoying a relatively normal diet without packing in the salt!<\/p>\n

\"\"4. \u00a0Flavored Vinegar<\/h3>\n

The biggest issue you\u2019ll find once you decide to go low salt is that everything suddenly tastes bland.<\/p>\n

Unfortunately, salt is still one of the best options for making food tastier and richer and when that\u2019s gone, it can end up a little plain.<\/p>\n

But the key here is just to get used to other flavors. Vinegar is a great choice for flavouring potatoes, eggs and even meats if you choose a flavored one. A bit of this is just a matter of getting used to different flavors.<\/p>\n

\"\"5. \u00a0Citrus Juice<\/h3>\n

Another great option for adding flavouring to your meals is to use citrus juices. Steak is very commonly topped with a fair amount of salt but if you want to avoid that then all you need to do is to use a citrus juice with a little olive oil. Let it soak for a bit and it can make for an incredibly delicious and flavor packed meal.<\/p>\n

And this of course is one of the other big benefits of avoiding certain ingredients like salt \u2013 it allows you to come up with more inventive solutions that are sometimes actually much tastier!<\/p>\n

\"\"6. \u00a0Eggs<\/h3>\n

Eggs are naturally savory tasting but they don\u2019t have much salt in them. You can use them in all kinds of ingredients when baking and they actually do work as an alternative to baking soda in some scenarios (though this will take a little experimentation!). Sometimes the result is a little more quiche than cake but again, it\u2019s just a matter of adapting.<\/p>\n

And meanwhile, this is an absolute hero of a super food that is high in just about every amino acid and packed with choline for the brain as well. You can make omelettes for breakfast or fried eggs for dinner and not get that puffy look!<\/p>\n

\"\"7. \u00a0\u2018No Salt Added\u2019 Condiments<\/h3>\n

There are plenty of different condiments you can use to flavor your food instead of salt. Popular choices include ketchup, mayonnaise and brown sauce.<\/p>\n

The slight problem here of course is that most of those things contain salt. The unfortunate fact is that while they don\u2019t need salt, the salt is often added after-the-fact to make them more addictive and more delicious.<\/p>\n

The good news is that some companies have come to their senses and provided salt-free alternatives. Look for no added salt ketchup or mayonnaise and you should be free to eat as much as you like.<\/p>\n

\"\"8. \u00a0Fresh Vegetables<\/h3>\n

Fresh vegetables don\u2019t contain any salt, so go ahead and add some broccoli or cauliflower to the side of your meal with no worry. The issue that you need to look out for is that tinned vegetables often do have added salt. The reason for this is that salt is used as a preservative. Because salt kills off bacteria, many food manufacturers will add it to tins and to frozen meals in order to ensure they last. That\u2019s good news for you if you want to have something ready in the cupboard in case of nuclear fall out but it\u2019s bad news if you\u2019re trying to go low-sodium!<\/p>\n

\"\"9. \u00a0Frozen Vegetables<\/h3>\n

What if you do want something you can put away and just forget about? Of course this is sometimes a useful thing to be able to do and especially if you have a big family to feed.<\/p>\n

Well in that case, you can look for frozen vegetables which are much less likely to have salt added. In fact, frozen vegetables are generally very healthy and should be little different to eating veg fresh.<\/p>\n

That\u2019s because freezing vegetables is enough to prevent them going off with no need to add additional preservatives.<\/p>\n

\"\"10. \u00a0Potassium Chloride<\/h3>\n

Potassium chloride is another useful substitute, this time for the taste of salt itself. Sometimes you do just want to add a little salt to your cooking, to an egg, or perhaps to your baking to get it to taste that little richer and little more interesting.<\/p>\n

Potassium chloride is a good option and tastes very similar to the real deal. The only real difference is a slight after taste.<\/p>\n

Is this option for everyone? No: those with kidney problems should stay away. On the plus side, this has none of the complicated issues surrounding sweeteners and sugar substitutes which can spike the insulin and confuse the body.<\/p>\n

\"\"11. \u00a0Liquid Aminos<\/h3>\n

Aminos are amino acids \u2013 the building blocks of proteins. Liquid aminos are like liquified proteins in that case and these have the benefit of tasting that little bit more savory and helping to do the work of salt in a lot of meals. It\u2019s also a great option for those that need to avoid gluten!<\/p>\n

Note that liquid aminos are not 100% sodium free; most will include natural trace amounts of salt. But it\u2019s a very small amount and shouldn\u2019t make much of a difference to your diet.<\/p>\n

\"\"12. \u00a0Cayenne Pepper<\/h3>\n

One of the best ways to make something taste more interesting is to add a little cayenne pepper. This is a delicious spice that gives food a little bit of a kick while also bringing out the flavor. It\u2019s a bodybuilding favorite and those that like to eat their simply baked chicken with plain rice will find that cayenne pepper makes the meal much more satisfying and enjoyable.<\/p>\n

\"\"13. \u00a0Chilli Powder<\/h3>\n

Chilli powder is another spice you can add to your cooking which will make it taste more interesting. The good news is that chilli powder is an ingredient you can add to a lot of meals, such as a chilli concane.<\/p>\n

Both chilli powder and cayenne pepper will have the handy added benefit of raising the metabolism. This means that you can add them to a meal or to a food item and thereby enjoy burning a few more calories throughout the day that follows!<\/p>\n

\"\"14. \u00a0Pepper<\/h3>\n

Salt and pepper go together like a horse and carriage (as the song goes). But you can enjoy pepper without the salt and it will be just as effective in making your food taste rich, savory and tasty. For example, if you\u2019re serving up some avocado on home-made bread, then you can flavor it by topping it with a little lemon and some pepper. Likewise, pepper goes great on an egg or on meat such as steak.<\/p>\n

\"\"15. \u00a0Flavored Oils<\/h3>\n

Another option for making your meals taste more interesting is just to use flavored oils. If you\u2019ve ever cooked with some walnut, peanut or sesame seed oil, then you\u2019ll find that it results in a rich and delicious flavor that actually removes the need for additional seasoning.<\/p>\n

Not sure you want to invest in a whole bottle? Head over to Five Guys (admittedly not exactly health food\u2026 at all) and order some of their fries. These have salt on top but they\u2019re cooked in peanut oil and they\u2019re absolutely delicious as a result. Nutty chips are the future!<\/p>\n

\"\"16. \u00a0Unsalted Butter<\/h3>\n

Unsalted butter is not just a name, it literally is butter without the salt. And in any recipe that says to add butter, you can opt to choose unsalted and it will have the same end result. Likewise, you can spread unsalted butter on your sandwiches or you can use it on salads and on vegetables to give them more flavor.<\/p>\n

\"\"17. \u00a0Dried Garlic<\/h3>\n

Dried garlic is another fantastic choice for giving meals more flavor without resorting to the cheap trick that is salt. Keep some dried garlic in your spice rack and you can simply sprinkle it on top of your food. Just stay away from garlic salts, which aren\u2019t salt free\u2026 as the name probably suggests!<\/p>\n

\"\"18. \u00a0Onion<\/h3>\n

Onion is another great choice for giving your cooking flavor without adding salt. If you\u2019re cooking up a carbonara (and of course avoiding salty bacon), then you can choose red onion if you want to give it an especially large flavorsome kick. Likewise, if you\u2019re making a steak then use some onion on top in order to make it tastier. It\u2019s also great when roasted alongside vegetables, which helps to give them a delicious caramel flavor.<\/p>\n

Something else that is an excellent alternative to traditional seasoning is to use pureed vegetables or chutneys. You\u2019ll find that onion is something that works especially well in that context!<\/p>\n

\"\"19. \u00a0Rice<\/h3>\n

Rice is just fine to add to your salt-free shopping list. This tastes pretty bland a lot of the time which is a clue as to the fact that it\u2019s good for you! Again, for those athletes and bodybuilders looking to avoid water retention while staying as lean as possible, a simple meal is to have some chicken, some rice and some broccoli. Use a little cayenne pepper to add to the flavor of your chicken without making it salty and to increase the weight loss benefits.<\/p>\n

Hopefully, it should go without saying that you can\u2019t include highly flavored microwave rice from the likes of Unlce Ben\u2019s on this list!<\/p>\n

\"\"20. \u00a0Ginger and Herbs<\/h3>\n

Ginger is another fantastic choice that you can use instead of salt in order to make your meals taste better. Ginger is incredibly versatile and while it is a little sweeter than salt it\u2019s also much healthier and provides you with a ton of useful nutrients. This is another benefit of switching from salt \u2013 salt doesn\u2019t offer you much in the way of nutrients unless you choose some of the more exotic options. Herbs on the other hand are packed with healthy benefits.<\/p>\n

And that\u2019s why you should seek out a range of herbs in fact, from fennel and sage to chives and more. All of these can give your meals more flavor while also packing in additional nutrition and health benefits.<\/p>\n

\"\"21. Water<\/h3>\n

Most drinks are going to be salt free, so you can drink your coffees, your tees and even your soda drinks (for the most part) without worry.<\/p>\n

Water is the most important drink of all though, as this actually helps you to remove water from your system. In order to get rid of water retention and look lean, you ironically need less salt but more water.<\/p>\n

Look out for bottled water that has sodium in it though and likewise watch out for some water softeners that work by adding sodium.<\/p>\n\r\n

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