3 Processed Foods Where Sodium Sneaks Up On Us

Many of us living with diabetes (and without) need to be mindful of our salt intake. Too much salt contributes to high blood pressure and puts additional strain on our kidneys and hearts, putting us at greater risk for heart attack and strokes.1 We instinctually think that going light on the salt shaker is the way to go, and it absolutely helps, but salt lurks in foods - some we think of, and some that never cross our minds.

Sodium monitoring with type 2 diabetes

Below are three foods where sodium can sneak up on us in processed food, and workarounds to help reduce our salt intake.

“Low salt”

Soups and broths. While "low salt" soups and broths have reduced sodium, many still pack a sodium punch averaging between 230 milligrams to 480 milligrams of sodium. Read labels and consider buying “no salt” soups and broth or better yet, make your own soups or broths from scratch, and add your own salt to taste.

Lunch Meat

Even "low salt" versions are loaded with salt and preservatives - some topping out at 1,050 mg of sodium in a 3-ounce serving. Most deli’s offer fresh “no-salt” turkey and roast beef sliced deli meat options. Also, consider roasting your own turkey or roast beef for meals and or sandwiches or purchase a “plain” store cooked oven-roasted chicken. It can be used for a multitude of different meal options.


Think soy sauce and other Asian condiments. Ketchup, BBQ sauce, etc. Buy “low salt” or “no artificial” sweeteners of the above, read labels, and consider using hot sauce. Many brands are lower in sodium than you might think.

An extra sodium tip

When adding salt to your food sprinkle it in your hand first, then sprinkle on your food. Sprinkling the salt in your hand gives you a visual of how much salt you’re actually using and allows for tighter control of the amount you're adding to your food.

By providing your email address, you are agreeing to our Privacy Policy and Terms of Use.

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The Type2Diabetes.com team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

Join the conversation

Please read our rules before commenting.