Most of us are eating too much sodium. But do you know where sodium could be hidden in our foods?
Watch my national TV interview on CTV Your Morning and see if you can guess which meals contain more sodium.
Click on the image below to watch the TV interview!
Cardiovascular disease is still the number one cause of death globally (1). Eating too much sodium is linked to high blood pressure which is a major risk factor for heart disease. Here are 5 questions to test your sodium IQ!
Watch Sue’s national TV interview on YouTube or click on the image below.
True! We do need some sodium to maintain our blood pressure and fluid levels in our body. Sodium is also needed to keep our muscles and nerves running smoothly. The problem is that most of us are getting too much sodium, which can lead to health problems such as hypertension (high blood pressure) and cardiovascular disease.
On average, we should stick to less than 2,300 mg of sodium a day, but we’re eating about 1½ times that amount (2). In fact, 3 out of 5 Canadians eat too much sodium (2). A report by Health Canada found that 72% of kids between the ages of 4 to 13 are eating too much sodium. And over 95% of males aged 19-30 are eating too much sodium (2).
Eating too much sodium today can lead to high blood pressure later in life. According to a report by the Heart and Stroke Foundation, about 20% of Canadians have high blood pressure or hypertension, and another 20% of Canadians have pre-hypertension (where their blood pressure is above normal but not quite diagnosed as high yet) (3).
False! Salt and sodium are often used interchangeably, but they’re not exactly the same thing. Sodium is a mineral that’s found naturally in foods and / or added to foods. Salt or table salt is a combination of sodium plus chloride. Salt is the main source of sodium. Other sources of sodium include sodium bicarbonate (baking soda), sodium benzoate (a preservative) and monosodium glutamate (a seasoning).
False! The main differences between sea salt and table salt are the taste, texture and how they’re made.
Sea salt is made by evaporating sea water and can taste differently depending on where it’s from. There are some trace minerals in sea salt such as calcium and iron, but the amounts are very low. The sea salt crystals can be large.
Table salt is made from fine crystals mined from ancient dried up salt lakes, and then ground to give it a finer texture. You may find iodine in table salt – it’s a nutrient that’s added to lower the chances of developing an iodine deficiency.
Kosher salt is the same as table salt, but has larger crystals and no iodine. And Pink Himalayan salt is actually mined in Pakistan. The pink color is from the iron in the salt.
By weight, all of these types of salt have about the same amount of sodium as table salt.
By volume however, (i.e. if you’re measuring it with a teaspoon), sea salt, Kosher salt and Pink Himalayan salt will have slightly less sodium because they have larger crystals.
Whichever type of salt you prefer, use less to cut down on your overall sodium intake. Boost the flavour of food with sodium-free ingredients like herbs, spices, garlic, lemon juice or citrus zest.
False! Some foods such as bread and cereal don’t really taste salty, but they do contain sodium. Sodium can also be hidden in salad dressings, soups, pasta sauces, different condiments and baked goods like cookies and muffins. Read food labels and look for foods that generally contain less than 15% of the Daily Value (%DV) for sodium. Or look for foods that are specifically labelled “low sodium”.
The image below shows a Nutrition Facts table for crackers. You can see that 4 of these crackers contain 6% of the Daily Value (DV) for sodium. A %DV that is 5% or less is considered “a little” and a %DV that is 15% or higher is considered “a lot”.
Image source: Sue Mah
False! Only about 11% of the sodium we eat comes from the salt shaker when we add salt to our cooking or to our food at the table Almost 80% of the sodium we eat comes from packaged foods. The rest is from sodium found naturally in foods.
In fact, the top 6 sources of sodium in are diet are:
Fast food / restaurant meals also tend to be higher in sodium. Sodium is added to foods to act as a preservative and also to bring out the flavour of foods. To cut back on sodium, enjoy more wholesome fruits and veggies because they’re essentially sodium-free. If you’re making a recipe, try cutting down on the ingredients which contain sodium. If you’re eating out, ask for sauces, salad dressings and gravy on the side so that you can control the amount of sodium that you eat.
References:
1) World Heart Foundation (no date). World Heart Day is celebrated every year on 29 September. Retrieved September 20, 2020 from https://www.world-heart-federation.org/world-heart-day/about-whd/
2) Health Canada (no date). A salty situation. Retrieved Sept 20, 2020 from https://www.canada.ca/content/dam/hc-sc/documents/services/publications/food-nutrition/infographic-salty-situation/26-18-2058-Sodium-Infographic-eng-08.pdf
3) Heart and Stroke Foundation (2014 August). Position statement – Dietary sodium, heart disease and stroke. Retrieved September 20, 2020 from https://www.heartandstroke.ca/-/media/pdf-files/canada/2017-position-statements/dietary-sodium-ps-eng.ashx?rev=29762d89e1e3446084fa988ac9b0c3d7&hash=6523A0B22CEB23AC5B87207DB5C00E8C
Test your nutrition IQ with this fun 5-question quiz!
Watch my interview clip on CTV Your Morning!
1) TRUE or FALSE: Brown eggs are more nutritious than white eggs.
Answer: FALSE
There really is no nutritional difference between brown eggs and white eggs. The main difference is in the hens. Generally speaking, white eggs come from hens with white feathers, and brown eggs come from hens with brown feathers!
Brown hens are slightly larger birds and need more food, so that may be a reason why brown eggs usually cost more than white eggs.
2) TRUE or FALSE: You need to drink 8 cups of water every day.
Answer: FALSE
Actually, it’s recommended that women get 9 cups of FLUID every day and men get 12 cups of FLUID every day. If you’re exercising, or if the weather is hot and humid, you may even need more fluid.
Fluid comes from the food you eat and the beverages that you drink – so milk, soup, coffee, tea, watermelon, grapes – all of that counts towards your fluid intake for the day. So the actual amount of water you need really depends on what you’re eating and drinking.
Water is always an excellent choice because it’s calorie-free and very refreshing. And here’s the best tip – take a look at your urine. If it’s light or clear, then it usually means that you’re getting enough fluids. But if it’s dark yellow, then it’s a sign of dehydration and you need more fluids.
3) TRUE or FALSE: Sea salt has the same amount of sodium as table salt.
Answer: TRUE
By weight, sea salt and table salt have the same amount of sodium. By volume though, sea salt does contain a little less sodium because sea salt crystals are larger.
The biggest differences between sea salt and table salt are: taste, texture and source.
Sea salt is made by evaporating seawater and tastes different depending on where it’s from. Sea salt does contain very small amounts of trace minerals such as calcium, magnesium and potassium.
Table salt is mined from dried-up ancient salt lakes. Some table salts include iodine, a nutrient that helps prevent thyroid disease (goiter).
4) TRUE or FALSE: Drinking lemon water first thing in the morning is a good way to detox your body.
Answer: FALSE
There is nothing magical about lemon water. Drinking lemon water in the morning actually adds extra acid into your empty stomach and this can give you a stomachache.
Another problem with lemon water is that the acid from the lemon can erode / wear down your tooth enamel. If you really love to drink lemon water, try to have a plain glass of water afterwards, and wait at least 15 minutes before brushing your teeth.
5) TRUE or FALSE: Energy drinks give you energy.
Answer: TRUE
Energy can mean calories. A bottle of energy drink can have about 100 calories, so in that sense, yes, you’re getting energy!
Energy can also mean physical energy. Energy drinks typically contain caffeine which is a stimulant. One cup of an average energy drink has almost as much caffeine as a cup of coffee. So in that sense, energy drinks will make you feel energized and alert.
The problem is that energy drinks also contain added sugar – up to 7 teaspoons in a serving- yikes! And there’s also herbal ingredients. Energy drinks are a no-no for kids, teens and pregnant/breastfeeding women.
What’s the best way to feel energized? Eat well, be active, stay hydrated and get enough sleep!
Most of us are eating too much sodium, which can lead to hypertension (high blood pressure). In fact, the average adult has a 90% chance of developing hypertension which is itself the number one risk factor for stroke and a major risk factor for heart disease. Swapping out the sodium can help.
I had a chance to chat with Shelley Martin, President and CEO of Nestlé Canada who recently announced that the company has achieved a 10% reduction in sodium across its product portfolio (by volume) such as pizzas and frozen meals. “We want to support people in the foods they love to eat by making them as great tasting and nutritious as they can be,” said Martin. For some products, the sodium content was simply reduced, while for other products, the spice mix was also tweaked.
I applaud food industry initiatives like this to help Canadians eat better. Your own habits can also make a big difference. Here’s what you can do at home, at the grocery store, and when eating out:
1. Cook from scratch. Dig out your apron and make a delicious meal from scratch using fresh, wholesome ingredients. If a recipe calls for salt, consider using less.
2. Play with herbs, spices and citrus. Basil pairs perfectly with tomatoes and pasta. Curry adds a hint of heat to meat, poultry, soups and stews. A little bit of garlic and onion goes a long way. And a splash of fresh lemon or lime juice instantly perks up any dish!
3. Rinse canned beans. I love cooking with canned beans because they’re super convenient and easy on the budget. A quick rinse helps to wash away some of the sodium that may have been added.
4. Go easy on the bottled sauces such as ketchup, BBQ sauce and soy sauce. I grew up on Chinese food, so soy sauce, hoisin sauce and oyster sauce were our go-to flavourings. Today, lower sodium soy sauce is our pantry staple. Sometimes, I dilute the sauces with water too.
5. Read and compare food labels. Choose the brands that have less sodium. From canned fish to frozen entrées to pasta sauces – you may be surprised to see the range of sodium found in different foods!
6. Order smaller portions when eating out. Just think – if you split an entrée with a friend, then you’re also splitting the calories and sodium content. It’s win-win. Ask for sauces and dressings on the side too if possible.
7. Give your taste buds a chance to adjust. We all need some sodium for good health. The idea is to gradually swap out the sodium so in time, you’ll retrain your taste buds and savour the wonderful flavours that food has to offer. Your heart will thank you!
Nutrition can sure be confusing! Here’s the truth about a few common nutrition myths.
MTYH: Sea salt is healthier for you than table salt.
Sea salt, just like kosher salt and gourmet salt, actually has about the same amount of sodium as table salt. Eating too much sodium – from any type of salt – is linked to high blood pressure. The main differences between sea salt and table salt are taste, texture and how they are made. Sea salt is coarse and made by evaporating seawater, so it has a distinct taste depending on where it’s sourced. Table salt is mined from dried-up ancient salt lakes. Some table salts have added iodine, a nutrient that helps prevent thyroid disease. Whichever salt you prefer, try to use less.
MYTH: Agave syrup, honey and brown sugar are better for you than white sugar.
From a nutrition perspective, these are all sugars and provide calories with very few nutrients. Brown sugar is usually white sugar with molasses added. Agave syrup and honey and brown sugar may be considered more natural, but in fact our body handles sugars in the same way.
MYTH: Everyone should eat a gluten-free diet.
Gluten is type of protein found in grains like wheat, barley and rye. About one percent of Canadians have celiac disease. If you’re among them, then a gluten-free diet is a must. However, you may also benefit from eating a gluten-free diet if you have a gluten sensitivity. In this condition, there are similar symptoms as celiac disease. Since wheat flour is enriched with B vitamins, iron and folate, be sure to get enough of these nutrients from other foods and/or a multivitamin-mineral supplement if you are following a strict gluten-free diet. Keep in mind that everyone can enjoy gluten-free whole grains such as quinoa, corn, rice and millet as part of a healthy diet.
