Flavor Your Foods Without Salt
The American Diabetes Association position paper on nutrition recommendations for people with diabetes was released in 2013. This document states it is appropriate for people with diabetes to follow the sodium recommendations for the general population (2300 milligrams/day), although for people who also have high blood pressure the amount of sodium in their diet should be reduced to 1500 milligrams per day (less than one half of a teaspoon per day). People with diabetes have increased risk for heart disease and kidney problems which makes blood pressure an important health focus.
Six suggestions to reduce sodium in your diet:
- Sprinkle- Use fresh or dried herbs and spices as seasonings in place of salt.
- Zest- Use citrus to season foods, such as a squeeze of lemon or orange on fish, chicken or vegetables (citrus translates into a salty taste in our mouth).
- Drizzle- Use lime, lemon or a flavored vinegar as a salad dressing in place of prepackaged dressings.
- Subtract- Eliminate adding salt when preparing grains such as rice or noodles-the purpose of the salt is to help the water boil faster, not a necessity.
- Add- Use fresh, frozen or low sodium canned vegetables and fruit with your meals. Produce is naturally low in sodium.
- Sizzle- Grilling naturally brings out the caramelizing properties in foods to help seal in the flavors. You don’t have to rely on salt to bring flavor to a food.
And remember to use a great tool – the nutrition facts label. Food labels are a window into the food you are eating, so check the Nutrition Facts Panel for the sodium content of any product to help identify higher sodium products.
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