Hidden salt: Do you know how much is in your food?

Published on Mon Jan 15 2018 in Lifestyle

Salt is probably the most common cooking ingredient across all cultures. It’s in virtually everything we eat, and was once so prized that it was used as currency. But like most things, salt is best enjoyed in moderation.

Eating too much salt raises blood pressure, and increases the risk of heart disease and stroke. However, New Zealanders are still getting too much salt in their diet. Even if we cut out salty snacks and foods, the salt hidden in other popular foods can still put our health at risk.

How much salt is too much?

For starters, it’s important to know the difference between sodium and salt. Sodium is a mineral found naturally in many of the foods we eat. It’s an important part of your daily diet, helping the body maintain body temperature, blood volume and regulate water balance. Sodium also helps our muscles and nerves function.

Salt is the most common source of sodium for most people. The Ministry of Health’s current recommendation¹ is for adults to eat no more than 6 grams of salt (about 2,300mg of sodium) per day. However, Kiwis are getting much more salt than is needed. One survey estimated that New Zealanders are eating as much as 9 to 11 grams of salt² each day!

The natural sodium found in foods is usually enough to meet the body’s needs. It’s the added salt—in processed foods, cooking or added at the dinner table—that can cause trouble. Whilst some high-sodium foods are easy to spot, like potato chips, cured meats, and salted nuts, others may surprise you.

Unlikely sources of salt

Salt is a common additive in processed foods. But, something doesn’t need to taste salty to be high in sodium.

• Condiments – Pre-packaged sauces and salad dressings typically contain added sodium. Whilst the amount per serve may equal one gram of salt or less, people rarely following the serving sizes! Unless you’re carefully measuring out your tomato sauce, chances are you’re eating more than a single serve.
• Dairy products – Salt is used to make and preserve many types of cheese and cheese products. Just 100 grams of blue cheese contains 2.5 grams of salt, almost half the recommended daily serving. Even a serving of chocolate milk can contain around 250mg of salt!
• Pre-made soups – Soup in a can or packet is typically packed with sodium to help prolong their shelf life and improve taste. Depending on the brand and flavour, a single serve can have anywhere from 500mg to over 1 gram of added salt. 
• Breakfast cereals – Popular breakfast cereals can have up to 500mg of sodium in a 100g serving. But don’t forget the 80mg of sodium in a single serve of milk! Again, not a big issue if you carefully measure your servings, but few people do.
• Breads – Baked goods are another tricky source of sodium, as it’s so tempting to eat more than one serving. Two slices of bread (white or wholemeal) has around 353mg of added sodium. A couple slices of toast at breakfast and a sandwich for lunch can account for almost one gram of salt.

How can I avoid added salt?

With salt being added to almost every food to enhance flavour, it may seem difficult to monitor how much you’re eating. However, there are a few easy and effective ways to watch your salt intake.

1. Avoid processed foods. Pre-packaged snacks add extra sodium to improve flavour and extend the product’s shelf life. Swapping convenience foods for things like fresh fruits and vegetables, or unsalted nuts is a healthier alternative.
2. Beware of “reduced salt” products. Low-salt or reduced salt labelling can be a sneaky marketing trick rather than an endorsement of health. They technically have less sodium than “full-salt” counterparts, but may still contain a shocking amount of salt. The product’s nutrition label can help you make wiser decisions.
3. Cook your own food as much as possible. Making your own snacks and meals gives you better control over how much salt you’re eating. Use herbs, spices, citrus fruits or vinegars to flavour dishes instead of relying heavily on table salt.
4. Use iodised salt in your cooking. Iodine was added to salt in the 1920s to help combat thyroid problems caused by a deficiency of the element. However, the salt used in processed and fast foods is not usually iodised. Make sure you’re using iodised salt in your cooking, as this should be plenty enough to get the health benefits. 
5. Give your taste buds time to adjust. Reducing your salt intake is much like making any diet change. It will take time for your body to adjust. Small reductions over time can work better than going cold turkey, and eventually your taste buds will start to recognise and appreciate these new flavours.

Sugar is also a “hidden” food additive that’s impacting Kiwi diets. Learn where it’s hiding and how to eat less.

 

1. HealthEd, Behind the hype: Salt
2. NZ Herald, How much Salt?

 

 

About Author: Momentum Life is a leading provider of Life insurance and Funeral insurance in New Zealand.

TAGS: food, wellbeing,

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