Crave Bits

Tag: salt

  • The Salt Myth… Is it good or bad?

    The Salt Myth… Is it good or bad?

    Study-identifies-quick-and-simple-test-for-salt-levels-in-food

    Salt is something that contains sodium and sodium is something that is considered bad for health.. kind of like saturated fat. Much like cell phones and eggs, studies say salt is bad for you one day, but okay the next day. The reason being the sodium content as it is believed to increase blood pressure and the risk of heart stroke which is most common sources of deaths in middle and high- income countries. Salt is a chemical compound having 40 per cent sodium and 60 percent chloride. Yes, the body do need salt for the proper functioning. Salt is something we can say; Can’t do without it and definitely can’t do with too much of it. Also, studies have recommended that the upper limit of salt for adults is between 3.75 – 5 gm which actually measures upto just 1 teaspoon of salt every day. This is regarded as an ideal amount of salt by renowned health organisations for all healthy adults without diabetes or blood pressure or cardio-vascular diseases. But today consumption is more than that, and the reason being, most of it is coming from processed foods. If we have to strictly follow this intake, then serious and drastic changes are needed in lifestyle.

    However, the insight of all this stuff is if sodium is that bad? And more importantly, if there are benefits to sodium restriction, are they important enough to be worth the obvious reduction in pleasure, we derive from our (to be saltless, tasteless) foods? Let’s have a look on why we need it and what it serves to our bodies.

    Salt, contains sodium, which is a vital electrolyte in our body. It controls the fluid balance in our body and the working of our muscles and nerves. The sodium content is automatically regulated by our body, in a way like you have experienced you feel more thirsty after a Chinese meal because the sauces contain high salt content. So, if levels are too high, you will feel thirsty more often and drink more water as consumption of more water helps in eliminating the salt through our kidneys. Sodium is bad because if blood pressure is elevated, the heart has to work harder to push the blood throughout the body and this leads to increased strain on other arteries and other organs. And it is well known that high blood pressure is major risk factor for many serious diseases, like heart disease, stroke and kidney failure. Yes, this do gives us reason to cut back our salt intake, but it is a small to avoid overconsumption as already 75 percent of the salt we eat is present in everyday food item, like bread, breakfast, ketchups, pickles or canned foods. To balance your salt consumption, its good to avoid cheese, pickles, papads, salted nuts, tomato ketchup, mayonnaise and other sauces, breads, ready-to-made pastas, noodles, soups, wafers, chips and anything you feel like high salt content food in your daily life. The salt intake can also be balanced by these ways;

    Eat Less Salt

    Increase your water intake: the best way to flush out all the unnecessary toxins and excess sodium and maintain correct pH balance is to drink as much water. Avoid these aerated drinks, sodas, energy drinks as they can easily sabotage your efforts to maintain normal blood pressure. Also, if you are exercising and doing rigorous workout in very hot weather, you may lose fluids and electrolytes through sweat, in such a case, drink plenty of water during your workout regimen and increase your salt, sodium intake to compensate for heavy perspiration. As this will help in preventing the drop in your blood pressure.

    Rinse canned foods: The canned foods which needs to be stored for long time are generally packed in salt solution. Like, vegetables and meats that are packed in brine always increase the salt content in body. It better to rinse them in good manner to wash off the salt.

    Focus on potassium: Potassium is given importance because increase in the level of potassium lower the sodium levels, thus balancing blood pressure positively. One should eat potassium-rich fruits which are plum, peach, watermelon, muskmelon, avocados, orange, prunes, spinach, raisins and apricots to name a few.

    Replace salt with herbs: Its better that instead of reaching out to salt shaker to add that extra flavor, prefer to season your food with citrus juices, herbs and spices or organic stuff, available naturally. This will not only compensate your salt worries but also add value to your food stuff.

    Now, if you want to know why too much salt is bad for you, it is here as if binge on foods that are too salty, you will feel bloated and puffy after some hours, which is because eating too much salt causes your body to retain water and as a result blood volume is increased. This becomes the root of all the health problems that you know too much salt can cause as it leads to further excess pressure on blood vessels, thus demanding lot of hard work from heart in order to ensure smooth blood flow. It becomes main cause of high blood pressure and heart diseases. Other metabolic disorders associated with excess sodium and salt include osteoporosis, kidney stone, asthma. So, they key is to balance the salt intake as per your body requirements and take some precautions and necessary avoidances to maintain the proper balance of sodium in your body.

    Healthy Eating. Happy Life.

  • TOO MUCH OR TOO LITTLE: GET THE RIGHT AMOUNT OF SALT

    TOO MUCH OR TOO LITTLE: GET THE RIGHT AMOUNT OF SALT

    s1

    Humans evolved for millennia on diets that were naturally very low salt; hunter-gatherers probably ate less than one gram of salt a day. Then about 6000 years ago, the Chinese began using salt to preserve food, and ever since it’s been a major ingredient in our diet worldwide. Today the high salt content of many processed foods have pushed average consumption up to 8 gm a day- double the recommended level of 4 gm a day. Even 4 gm is way more than our bodies are designed for. High intake of salt pushes up our blood pressure, there are two theories explaining this. The first states that high intake of salt causes our body to make more fluid, thus causing high blood pressure. This raised blood pressure may damage the arteries connected to heart. It will reduce the amount of blood reaching the heart. This may lead to angina (sharp pains in the chest when being active). The result is- the heart cells stop working properly because they are not receiving oxygen and nutrients. Lowering the blood pressure may remove some of the problems and help to reduce the risk of greater damage. If you still continue to eat too much salt, then the impact of extra blood pressure will become so high that it can burst the arteries and become completely clogged. The result is a heart attack. Too much salt can lead to muscle cramps, dizziness or electrolyte disturbance which can cause neurological problems. Death can occur by ingestion of large amounts of salt in a short time. Insomania is another health problem related to excessive intake of NaCl ( sodium chloride or the common salt)

    On the other hand there are arguments in the favor of salt which are raising eyebrows. Our body naturally maintains a constant balance of salt and water, with our kidneys keeping the equilibrium by filtering the reabsorbing salt. Any excess is expelled in the urine. A range of hormones perform this balancing act. In young people, restricting salt is likely to have little effect on blood pressure, it is significant in older ages.

    Too Little Salt-

    A diet low in sodium may put people with chronic illness or the elderly at risk for hyponatremia. Hyponatremia, also known as low blood sodium, is difficult to diagnose unless a blood test is administered. Symptoms usually include nausea, headaches, confusion, lethargy and loss of consciousness. The elderly are more at risk of developing hyponatremia as the aging body may not metabolize sodium as efficiently as it once did. Difficulty with sodium absorption can be exacerbated for those on pain medications, antidepressants, and diuretics. Other risk factors for developing hyponatremia include chronic illnesses such as Addison’s Disease, cirrhosis, dehydration, hypothyroid and heart or kidney failure. It is very important to listen to your body and take note of any symptoms—and to contact a medical professional if needed.

    Too Much Salt-

    s2

    For those with high blood pressure or hypertension no more than 1,500 mg per day of sodium is recommended. Research has shown that a diet with 1,500 mg of daily sodium intake or less not only keeps blood pressure from rising, but also allows blood pressure medicines to work more efficiently. Consuming too much salt can worsen high blood pressure symptoms, such as swelling, shortness of breath—and can cause weight gain.

    The easy way to reduce the salt intake

    s3

    • Choose low salt products(less than 120 mg of sodium per 100-gm serve).
    • Cut back on salt slowly so you don’t notice the difference. After a while your normal diet will taste very salty.
    • Flavor food with herbs, spices, garlic, and chilli, instead of salt.
    • Taste your food before you add salt.
    • If you crave a packet of salty chips, then have it. Just cut back on salt elsewhere that day.
    • Choose natural rather than processed foods-fruit, vegetables and meat are all naturally low salt.
    • Avoid food that have hidden salt-think soya sauce, stock cubes, bacon and flavoured noodles.
    • Read the nutrition label of the food you buy and make yourself aware with the terms.

    One should rely on flavor not on salt ! here is the perfectly balanced recipe to suit your taste using the natural flavors.

    Farfalle with mushroom and spinach

    Ingredients-

    • 6 ounces dried farfalle (bow-tie pasta)
    • 1 tablespoon olive oil
    • 1 medium onion, chopped
    • 1 cup sliced fresh mushroom
    • 2 cloves garlic
    • 4 cups thinly sliced fresh spinach
    • 1 teaspoon snipped fresh thyme
    • 1/8 teaspoon pepper
    • 2 tablespoon shredded parmesan cheese

    Directions-

    Cook pasta according to packet directions and drain well. Meanwhile in a large skillet, heat oil over medium heat. Add onion, mushroom and garlic; cook and stir for 2-3 minutes or until mushroom are nearly tender. Stir in spinach, thyme and pepper, cook 1 minute or until heated through and spinach is slightly wilted. Stir in cooked pasta; toss gently to mix. Sprinkle with cheese. Make 4 side dish serving.

    Since many of us consume too much salt, the following recommendations and tips are a good way for the average person to reduce their salt intake.

    Avoid adding salt to foods at the table or during cooking, such as cooking noodles, rice and hot cereals in salted water. Instead use spices and herbs for flavor.