Pass on the Salt Please!
Trying to lose weight can be a real struggle. Sure well know that low fat foods and exercise will help us on our way, but sometimes that is easier said than done. So, we cut out fats and sugars, and try to get a bit more exercise, but what about salt? Many of the foods that we eat may be low fat, or reduced calorie, but often what is lacking is made up for with extra salt. You might be thinking that some extra salt is no big deal, especially if you do not have issues with high blood pressure or your kidneys. You might be surprised to learn that dietary salt plays a role in weight loss.
High daily salt consumption will not help you to lose weight. It does cause you to retain water, which does add to the scale, but this is only temporary. Diets high in salt also have a negative impact on your digestive system, your blood pressure, your immune system and of course, on your heart. Many convenience foods are high in salt. Surprisingly, many diet foods are too. Salt is thought to enhance the flavor of foods. So, many diet foods that have reduced or no fat add more salt to make up the flavor difference. I recall many years ago, Linda McCartney’s “healthy” vegetarian entrees were criticized for this very reason.
Salt reduction will help reduce water retention. That is why many detox diets or supplements do produce weight loss, it happens as you excrete retained water. Add some potassium to this equation and you will certainly lose some water weight. However, the risk is that you throw off your electrolyte balance should you lose too much water. This type of imbalance could have devastating results. Dehydration affects the amount of blood volume, the pH of your blood and muscle contraction (including your heart muscle). The bottom line is simple, we need a daily amount of salt, but we generally consume more than we actually need.
A general recommendation for daily salt intake is 3000 mg per day. This is roughly the equivalent of a teaspoon and a half of salt. Keep in mind that there is salt hidden everywhere, for example, a slice of whole wheat bread contains around 184 mg. A seemingly innocent bowl of Special K cereal contains 226 mg, and a healthy looking serving of smoked salmon (lox) contains a whopping 800 mg. Fast foods are even worse. A breaded and fried chicken sandwich contains 1238 mg, and a ready-to- serve can of chunky chicken vegetable soup might contain as much as 1128 mg.
The best thing we can do is learn to read the labels on packaged foods. To help balance your sodium intake, try increasing your potassium through the consumption of foods like bananas, beans, tomatoes and fresh potatoes. Above all, keep your eyes peeled for the hidden salt that you now know is out there. By keeping your diet balanced, you will lose weight and stay healthy.