In Slash the Salt Part I we learned about the wonders of salt and sodium, which is the essential nutrient that salt delivers to our bodies. Salt keeps our fluid levels in check and helps maintain proper movement in our muscles – including our hearts.
The problem is, while we need salt to live, we only need a little every day. Health Canada’s recommended Adequate Intake (AI) of sodium per day is 1500 mg (about 2/3 of a teaspoon), and it should not exceed 2300 mg per day (about a teaspoon)
On average, Canadians consume 3400 mg of sodium every day. Among other health concerns, too much salt has been linked to high blood pressure, and increased risk of strokes and heart attacks,
Where Does All That Salt Come From?
From snack foods to fast foods, salt helps improve food flavour. And that leads to two facts that most people don’t consider about the extremely high levels of salt we consume:
1. There is More Salt Than You Think in Prepared and Fast Foods
As a flavour enhancer, salt gives food manufacturers a quick, easy way to improve the taste of their food so you come back for more. But there are surprisingly high levels of salt (sodium) in many prepared foods. Remember,
- Lean Cuisine Glazed Chicken – Here’s a product that those who watch their weight might consider a low-calorie, healthy option.
How much sodium does one serving have?: 700 mg
That’s almost half of Health Canada’s AI level.
- Original Open Pit BBQ Sauce – You would expect salt in BBQ sauce.
How much sodium does one serving have?: 510 mg
That’s one third of the AI level – in two tablespoons!
- Wonder+ 100% Whole Wheat Bread – Sounds healthy and innocent enough.
How much sodium does one serving (two slices) have?: 300 mg
20% of the AI – even before you put the cold cuts, cheese and mustard onto your sandwich.
2. There Are High Levels of Salt in Unexpected Places
This may be where most people lose sight of just how much salt they eat each day. Many foods that are not considered salty, and indeed some that we would never associate with salt, are loaded with it.
- Montana’s Decadent Tortilla Cheesecake – You know to avoid or reduce desserts to help manage your weight. But it’s hard to not give yourself a reward occasionally and dessert is the reward of choice for a lot of people. But there are dangers beyond the extra calories:
How much sodium does one serving have?: 1,270 mg
Wow. Salt not only adds flavour, it masks bitterness and that’s why you’ll find far higher levels than you would expect in some foods, even sweet desserts.
- Campbell’s Healthy Request New England Clam Chowder – The label tells a good story. It sports the Heart & Stroke Foundation’s Health Check seal of approval. It points out that the chowder is gluten-free, low fat, is a source of fibre and has 25% less sodium than Campbell’s Ready to Enjoy soups.
Take a guess before you look… Ready?
How much sodium does one serving have?: 480 mg
Almost one third of the AI. On a product with labeling that would make you think it is the healthiest soup-in-a-can ever.
- Now let’s get really scary: McDonald’s Happy Meal – There are surprisingly high levels of salt even in the food we feed our children. To illustrate this, we put together a fairly healthy Happy Meal of the following items:
– Chicken Snack Wrap
– Apple Slices w/Caramel Dip1%
– Partly Skimmed Milk
– Strawberry Danino Yogurt
BTW: Health Canada’s sodium AI for children four to eight years old is 1200 mg per day.
How much sodium does one serving have?: 830 mg
That’s over two-thirds of the AI for children, in a single Happy Meal that isn’t a hamburger fries and a pop.
This Happy Meal underlines the excess salt we can unwittingly get in our diets, at all ages, and even when we think we avoid it.
But there’s hope. In Slash the Salt Part III, we will look at ways you can significantly reduce the salt in your diet and avoid the associated health problems.