Sodium and Diabetes

Limiting Sodium Intake

Salt, also known as sodium, is in so many foods! In the grocery aisles of the supermarket, almost every nutrition label will show some sodium.

According to Food and Drug Administration, 70% of the sodium in our diet comes from packaged and prepared food (FDA.gov). Sodium is used in foods to add flavor or to preserve foods. Although sodium is important for our body to survive, Americans are consuming too much of it. Sodium is a mineral found in foods that our body needs for daily functioning, but the amount needed is very small.  

It is recommended that we try to consume 2,300 milligrams per day. Currently, Americans are eating 3,400 milligrams on average per day. This is a significant amount. Too much sodium in our diet can lead to high blood pressure. This creates stress on our heart and increases risk of heart failure, stroke, and kidney disease. 

salt shaker
Tips to Limit Salt Intake
  • Remove table salt from the table and use spices and herbs instead for flavor 
  • When eating out, eat half and bring the other half home 
  • There are many low sodium options at the grocery store. Some examples include low sodium chicken broth, beans, cheeses, peanut butter and soup  
  • If eating foods from a can liked canned beans, rinse beans well  
  • Try cooking from home more often, foods from scratch naturally have less salt  
  • Sea salt is no better than regular salt 
  • Read nutrition labels! Foods lower than 140 mg per serving is a good goal
Which foods have sodium? 
 
High Sodium Foods  
Low Sodium Foods  
Meat 
Bacon, sausage, processed deli meats 
Fresh cut meats, chicken breast (without skin or pre marinated seasoning)  
Dairy 
Processed cheese  
Low sodium cheeses, unsalted butter, yogurt or Greek yogurt  
Snacks  
Pretzels, croutons, popcorn, peanut butter, salted nuts   
Unsalted popcorn, unsalted nuts, dried fruits and vegetables  
Other  
Canned soups and beans, soy sauce, frozen dinners  
Low sodium soups and broth, low sodium peanut butter, rinse and drain canned goods  
Mealtime  
Prepackaged stuffing and pasta, frozen pizza or boxed meals, ramen, fast food 
Homemade meals using herbs for flavor 
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