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Sources
of Sodium
This is an Interactive page. If you have questions concerning
sodium, salt or other high sodium foods, please email us at:
sodium@megaheart.com
Salt
is not the only source of sodium you should be concerned about.
When the USDA minimum daily requirement for sodium was listed
between 1,110 mg and 3,300 mg, many people thought the USDA
was referring to only salt. The USDA's reference was to all
forms of sodium. Unfortunately, there are a great number of
hidden sources of sodium in packaged, canned, frozen and prepared
foods as well as in dairy products. (NOTE: Your vitamins and
some medications may also have sodium. A Centrum Senior or
comparable vitamin contains nearly 61 mg of sodium. In our
low sodium lifestyle, that can be more than 10% of a desirable
daily intake.) Following are the most prevalent sources of
sodium.
Salt
(Iodized)
Commercially produced salt is 99.9% pure sodium chloride (NaCL),
with 2,350 mg of sodium per level teaspoon. The old "salt
mines" still provide us some of our table salt while
some is also chemically produced. Sea salt is mined from the
sea, but the sodium count is as high with 2,132 mg to 2,350
mg per teaspoon. Sea salt does not contain iodine. When cutting
salt out of your diet, you might want to replace the iodine
by taking a multi-vitamin that contains iodine or by adding
a serving or two of fish to your diet each week. Check the
labels of multi-vitamins to make sure enough iodine is available.
The
history of salt is interesting. Some theorize that salt was
as important to our history lessons as were all of man's other
achievements. Napoleon for instance is credited with creating
the first "canned" foods for his army, in order
to keep them alive while marching on Russia, which contained
a lot of salt for preservation of the food. Salt has been
used for centuries to cure meat, but is no longer used for
that since refrigeration replaced the need. Some religions
still use salt in ceremonies as a token or recognition of
past rituals. With the introduction of refrigeration, salt
was no longer necessary to preserve meat.
Today,
we know that some of us just can't handle huge amounts of
sodium. Salt is not sodium, but has a lot of sodium in it.
We must watch out for the high sodium salt brings to us in
packaged, canned, frozen, commercially prepared baked goods,
and in dairy products, all of which have added salt for longer
shelf lives. Salt, is not necessary in the baking of breads.
It is a combination of yeast, sugar and in some cases citric
or other acids that cause bread goods to rise. Some refer
to other chemically produced products as salt, such as Potassium
Chloride and Potassium Bicarbonate products. The reference
to this ingredient as "potassium salt" is misleading.
Potassium added to products such as Featherweight Baking Powder
and Herb-Ox broth, does not raise the level of sodium, but
instead the levels of potassium. See below for Potassium,
and for Iodine news from the Salt Skip program in Australia,
click on Iodine.
A
word about "blood sodium" when you see this on your
blood chemistry forms. Blood Sodium does not indicate what
we are ingesting or the sodium we are concerned about unless
we get too little or far too much. The kidneys keep the blood
sodium constant within narrow limits, and they do it by dumping
all surplus sodium into the urine. That is why a blood test
tells you nothing about your sodium intake except that you
are getting enough. A 24-hour urine collection may reveal
that your sodium intake is excessive and that your kidneys
are doing a lot of work to get rid of it. When the kidneys
want help they have the ability to raise your blood pressure
— the sodium leaves faster when they do that.
Baking
Soda (Sodium Bicarbonate)
Baking soda has approximately 821 mg to 980 mg of sodium per
teaspoon. Generally used to leaven breads and cakes, baking
soda is often added to vegetables in cooking, especially at
restaurants, and is often included in antacids. A good baking
soda replacement is available from Healthy Heart Market. It's
called Ener-G. It is made of Calcium Carbonate and works by
using three times the normal amount (from any given recipe).
The secret is to put it into the batter just before putting
the recipe into the oven. It begins working right away and
will "tire" if it stays out of the oven during prep
time. Otherwise, Ener-G does a good job.
Baking
Powder
Having 320 mg to 480 mg per teaspoon, baking powder is used
mostly to leaven quick breads and cakes. Yeast may be substituted
for baking powder. A baking powder replacement brand called
Featherweight has only 13.2 mg of sodium per tablespoon, and
can be found in health food stores or Healthy Heart Market.
The primary ingredient for Featherweight is Potassium Chloride.
This is not salt. Some may refer to Potassium Chloride as
"Potassium Salt." Not so. But if you are monitoring
your potassium then you may want to evaluate Featherweight
more closely before using it. Again, it takes three times
the normal amount for any given recipe that you may try to
convert. Put it into the batter immediately prior to placing
into oven. Mix it into batter first thoroughly.
Monosodium
Glutamate (MSG)
A dangerous sodium for those who may suffer from asthma or
migraine headaches. Used as a seasoning in home, restaurant
and hotel cooking, MSG is present in packaged, canned and
frozen foods. MSG is used extensively in Chinese restaurants,
and often is the flavor ingredient in foods that advertise
"Natural Flavorings."
Disodium
Phosphate (or Sodium Phosphate).
Used in processed cheeses and some quick cooking cereals.
Potassium.
Two products used in cooking low sodium meals for low sodium
diets are Featherweight Baking Powder and Herb-ox Low-Sodium
bullion (broth) as well as a few other substitute broths.
(In the forthcoming book: The No Salt, Lowest Sodium Soup,
Salad and Sandwich book, these broths are not used. Featherweight
uses Potassium Bicarbonate, while Herb-Ox uses Potassium Chloride.
Neither of these can be called "potassium salt,"
although some tend to refer to them as such. Potassium does
not increase sodium levels but an increase in potassium in
your diet should be discussed with your doctor first.
However,
potassium works with sodium in our bodies to regulate the
body's waste balance, and normalize heart rhythms. Potassium
aids in clear thinking by sending oxygen to the brain; preserves
proper alkalinity of body fluids; stimulates the kidneys to
eliminate poisonous body wastes; assists in reducing high
blood pressure; promotes healthy skin. All of these are why,
when your doctor adds diuretics to your medications he probably
also added a potassium tablet.
Potassium
must be balanced though. Too much or too little can cause
harm to your system and to you. Symptoms of too little potassium
often recognized include, poor reflexes, nervous disorders,
respiratory failure, cardiac arrest, muscle damage. If you
have any signs of these, then you may want to call your doctor.
Sodium
Alginate
Used
in many chocolate milks and ice creams to attain a smooth
mixture.
Sodium
Benzoate
Essentially a preservative for condiments such as sauces,
salad dressings and relishes.
Sodium
Citrate
Antioxidant in baking soda.
Sodium
Hydroxide
A food processor that softens and loosens skins of certain
fruits, vegetables and ripe olives.
Sodium
Nitrate/Nitrite
Use of this has been linked to some forms of cancer, this
chemical is used to cure meats including sausages, used in
luncheon meats, hot dogs and other deli items.
Sodium
Propionate
Used in breads, cakes and pasteurized cheese to inhibit mold
growth.
Sodium
Sulfite
Used to bleach maraschino cherries and to glaze or crystallize
fruits. Used as a preservative in some dried fruits such as
apricots, prunes and pears.
Note:The
symbol for sodium is Na+, and can be found on many packaged
items.
For most healthy people, an intake of about 1,110 to 3,300
milligrams of sodium per day is considered reasonable — depending
upon their weight, exercise and diet. Some athletes may need
more in warm climates.
Sodium
is not always bad. In fact, for healthy people, it is essential
for proper body function. Sodium helps maintain blood pressure,
nerve function, normal muscle impulses and the body's correct
balance of water and minerals. However, many people consume
far more sodium than they need (Source: USDA Dietary Intake
data). For some, too much sodium in the diet may contribute
to high blood pressure and fluid retention.
The salt shaker is only part of our high sodium intake. Many
prepared foods use sodium as a preservative to maintain freshness
and improve a food's texture and consistency. Foods that contribute
to sodium in the diet include soups, pasta mixtures, french
fries, chicken mixtures, rice or cooked grain mixtures and
pizza. In addition, frozen dinners, processed meats, canned
soups, canned vegetables, salted nuts, salted chips and other
snacks may have high sodium levels. Check the ingredient list
for words such as salt, brine, broth, cured, corned, pickled
and smoked. They all indicate a presence of sodium.
Individuals
who have been advised to limit their sodium intake should
be aware that some medications like sedatives, antacids, headache
remedies and laxatives contain sodium. If you're concerned
about the amount of sodium you may be consuming through medication,
consult with your doctor.
Source:
megaheart.com
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