While the food was delicious and for the most part healthy, it should come as no surprise that much of it was prepared with copious amounts of soy sauce. After several salt induced hangovers that involved heavy swelling of the limbs and eyes, I decided that a blog post on the impact of sodium was in order.
First, let me just clarify why salt has gotten a bad reputation. Table salt is made from two chemical elements: sodium and chloride. It is the sodium component that has been shown to have a potentially negative impact on health when consumed in large amounts. It is widely accepted that high intakes of sodium correlate with high rates of hypertension (high blood pressure), heart disease, cerebral hemorrhage, and hypertension-related stroke.
Sodium however is not the only element in this equation; potassium also plays an important role. In fact, a 15-year study came out last year that looked at the diets of 12,000 Americans. The study found that those with the highest sodium to potassium ratio had a 50% higher risk of death than those with the lowest ratio (as stated in the report provided by Elena V. Kuklina, M.D., and colleagues at the Centers for Disease Control and Prevention).
While a high intake of sodium has been shown to detract from health, it should also be mentioned that we do need some sodium in our diet. It is essential in nerve transmission and muscle contraction. It also plays major roles in the body’s fluid and electrolyte balance, and acid-base balance.
So what is the right amount? The American Heart Association recommends a maximum intake of 1,500mg per day. It might surprise you by how little this is when translated to actual foods.
1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,300 mg sodium
The best way to ensure that you are not eating too much sodium is base the majority of your diet on fresh fruits and vegetables, and include several potassium rich sources every day. Foods that are high in potassium like bananas, potatoes, and some dried fruits (such as apricots and raisins) are naturally low in sodium and a great choice. In addition, try to stay away from processed foods, which have a high ratio of sodium to potassium. Some food items that are surprisingly high in sodium include canned vegetables, soups, breakfast cereal, sauces, salad dressings, sun-dried tomatoes, and condiments. Below are some tips for reducing your salt intake.
1. Forego the canned vegetables and prepare them fresh. It may take a bit longer, but
they taste better and are much better for you.
2. Watch out for pickled vegetables, which are very high in sodium.
3. Ditch the chips and processed snacks for whole foods such as chopped vegetables
with hummus.
4. Go easy on condiments and salad dressings. Choose mustard for your sandwich and
top your salad with oil and vinegar.
5. Kick the fast food habit. Many items are surprisingly high in sodium. For example 6
White Meat Chicken McNuggets from McDonalds pack close to 700mg of sodium.
6. Be aware of how much salt you are adding while cooking, keeping in mind that ½ a
teaspoon of salt is almost a day’s worth of sodium.
You may find that food does not taste as flavorful at first, but your taste buds will quickly adjust. Give it a couple of weeks and you will realize that you are no longer missing the extra salt.
I have to share one more photo from the trip. Below is a picture from our hotel of the Niseko Volcano. Waking up to this made me completely forget about my soy sauce hangover :)