I’m a nutritionist – here’s the 10 hidden salt traps lurking in your favourite foods
are you sweet or salty Almost half of us admit to having a “salt tooth” rather than a sweet tooth — and not just when it comes to popcorn.
A YouGov poll for Season With Sense found that 43 percent of us prefer salty foods, while 49 percent choose sweet, while the rest have no preference.
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Adults here consume an average of 8.4 g of salt per day, 40 percent more than the recommended maximum of 6 g.
For children, the limit is less than 1 g for under 1 year olds, up to 2 g for under 4 year olds, no more than 3 g for under 7 year olds, then a maximum of 5 g up to the age of ten and 6 g from the age of 11 . Age.
A recent report by the World Health Organization found that salt consumption leads to 1.8 million deaths worldwide every year.
Increasing salt intake by 1 g per day is linked to a 23 percent higher risk of stroke and a 14 percent higher risk of cardiovascular disease.
However, a YouGov poll found that of those people who monitor their diet, only one in four actually monitor their salt intake.
Research shows that salt preference is a learned taste, and you can reverse it within six to eight weeks by changing your diet and opting for low-salt alternatives.
Nutritionist Sonia Pombo of Action on Salt said, “You might think, ‘I don’t add salt to my food, so that’s none of my business.'”
“But unfortunately, the food industry dumps heaps of white stuff on processed foods, contributing to 75 percent of the salt in our diets.
“This includes not only salty foods like cheese and bacon, but also everyday foods that don’t necessarily taste salty, like bread, spreads and sauces.
“Drop the salt shaker and swap everyday foods for less salty alternatives.
“If you suddenly start eating less, you might find your food tastes bland at first, but after a few weeks your taste buds will start to get used to it and become more sensitive to salt.
“You will soon taste the true taste of food.”
If you’re craving chips and chips, you might have a preference for salt over sweet.
Learn how to get salt under control and see which of the products below are the saltiest and what to try instead…
Colman’s Original English Mustard vs Heinz Tomato Ketchup
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The mustard contains 0.42g per serving, compared to 0.3g in the ketchup.
If you make Colman’s from powder, it’s virtually salt-free. Wholemeal and Dijon mustards are also less salty.
KP Original Salted Peanuts vs. Sainsbury’s Sun Dried Tomatoes
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It may surprise you, but the tomatoes are noticeably saltier: a 42g serving contains 1.35g, compared to a 30g serving of nuts, which contains 0.39g. Opt for fresh tomatoes.
Anchor Spreadable v Flora Original
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MARGARINE is considered healthier, but Anchor’s spreadable butter and canola oil blend has 1.1g per 100g compared to Flora’s 1.4g.
Use both and drizzle the bread with olive oil instead.
Ready Salted Hula Hoops v Asda Extra Special Whole Butter Croissants
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While the croissants contain less salt per 100g, a standard 24g pack of hula hoops contains 0.34g of salt, compared to 0.44g for the croissant.
For chips, opt for baked variants.
Linda McCartney veggie sausages vs. Richmond thin pork sausages
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THESE veggie bangers are 1.24g in a serving with two sausages, meaty ones are 1.1g.
If you absolutely must eat sausage, try Richmond’s chicken version, as two of them are 0.72g.
Cathedral City Aged Cheddar vs. Greek Feta Cheese by Attis
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YOUR cheese sandwich is safe. The cheddar has 1.8g per 100g, while feta is one of the saltiest cheeses at 2.25g per 100g.
Mozzarella and ricotta are far less salty alternatives.
Marmite v Bisto sauce granules
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A 50ml serving of the sauce weighs 0.47g, while an 8g serving of Marmite for two slices of toast weighs 0.86g.
Try reduced-salt Marmite and make your sauce from scratch instead.
Heinz Beanz vs. Pizza Express American Pizza
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Canned foods tend to be high in hidden salts, but the beans contain 0.6g per 100g, compared to 1g for the pizza.
Make your own pitta pizza and grab the low-salt cans for beans.
Birds Eye Cod Fish Fingers vs. McVitie’s Digestives
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ONE fish stick contains 0.15g of salt, while the biscuit contains 0.2g.
Instead of a cookie, try dark chocolate. Instead of fish fingers, try breaded and breaded fillets.
Solpadeine Max soluble tablets vs McDonald’s Big Mac
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The maximum daily dose of eight Solpadines is 3.4g, while the burger weighs 1.05g.
The non-dissolvable pain reliever is salt-free and six Maccy Ds chicken nuggets contain 0.57g.
Other ways to flavor your food
HERE are ten ways to add flavor to dishes without adding salt.
- Refine homemade popcorn with some cinnamon, chili or herbs.
- Instead, use black pepper as a spice for dishes like pasta and scrambled eggs.
- Add mint to cooked or steamed vegetables like peas.
- Add fresh herbs and spices like garlic and chili to meat, vegetable and pasta dishes.
- Sprinkle chives or spring onions into the mashed potatoes to take away the flavor.
- Bake or roast vegetables like red peppers, tomatoes, zucchini, carrots, and parsnips to bring out their flavor.
- Bring out the flavor of fish with a squeeze of lemon or some lemon zest. The acid has an effect similar to salt and brings out natural flavors.
- Experiment with vinegars, from balsamic to apple cider vinegar.
- Add nutmeg and black pepper to white and cheese sauces and soups.
- Paprika rounds off beans, scrambled eggs and potato wedges perfectly.