- Many spices pack hidden sodium opt for swaps with a lower salt.
- Diet -assistant options such as tzatziki, hummus and pesto lend taste without too much salt.
- Create spices at home or check the labels to better control the amount of sodium.
Before blaming the salt shaker that you have eaten too much sodium, take a closer look at your spices. A single tablespoon of soy sauce can contain up to 1,000 mg. Here is the reality: Most people eat too much sodium, which means that it is important to find ways to shorten, e.g.
The good news? There are many spices with low sodium that taste good and can even be good for them. In this article, the top alternatives with a low sodium are highlighted, which give taste every meal without salt.
1. Tzatziki
Tzatziki begins with a classic and is a favorite for Paula Lucure, MS, RD, CDA registered nutritionist. It emphasizes its fresh taste and versatility – well with grain bowls, sandwiches or meat. It also provides a small portion of cucumber and protein-rich (Greek) yogurt.
What makes Tzatziki particularly appealing is that it is naturally out of nature, which is naturally a heart-healthy, tasteful choice-especially when it is hit at home.
2. Guacamole
Lucure also recommends guacamole as a nutrient -poor option with a low satrium, as a dip or spice of sandwiches and salads.
Guacamole tends to be low in sodium – over 50 mg per tablespoon – and also offers a modest potassium source, an important nutrient for the support of healthy blood pressure. As supporters of the Dash diet (dietary approaches to end hypertension), Lucure recommends prioritizing prioritizing potassium-rich foods, including avocados.
After all, Guacamole also contains healthy fats that further support heart health and healthy blood pressure.
3. Pesto
Pesto is a fresh Herby spice that is beautifully served with pasta dishes, sandwiches and her favorite proteins. Made made of basil, pine core and oil delivers healthy fats and vitamins A, E and K and holds sodium to a minimum. Homemade pesto is particularly a great way to control the sodium content.
Better, Lucure says that even her children love it. “It is largely well tolerated. If I need a child to eat vegetables, they will definitely try it,” she says.
4. Hummus
In many kitchens, hummus is a beloved staple food that is valued for both its taste and for nutrition. It consists of chickpeas, olive oil and tahini and offers fiber, protein and nutrients based on plant, such as potassium and iron. Many varieties purchased in the shop have a low sodium, but there is full control.
5. Salsa
When it comes to versatile ingredients, Salsa is a top candidate. Hack or mixed, sweet or spicy and can easily become a fresh salsa to the star of a court.
Varieties purchased in the shop usually contain about 105 mg sodium per tablespoon, but it can be produced at home can lower the sodium content even more. Serve it with tortilla chips, as a covering for tacos and quesadillas or via an egg okelet for a fresh, aromatic blow.
6. Low mustard
Mustard is a classic spice for sandwiches or with meat dishes. Varieties purchased in the store are relatively low sodium and offer about 165 mg per tablespoon. To cut sodium even further, select options with lower or zero-formal taste without additional salt.
7. Balsamico -vinegar
If you love to add soy sauce dressings or glazes, try it against balsamic vinegar instead – it is surprisingly low in sodium. In fact, a tablespoon has less than 4 mg sodium, which is significantly less than the 879 mg that you can find in a tablespoon of soy sauce.
Improve your meals by drizzling the balsamic vinegar via tomatoes and mozzarella, roasted sweet potatoes and carrots or grilled chicken for a spicy striking stamp.
8. Chimichurri
Chimichurri is a bright, tasteful sauce and a huge spice that delivers strong taste without relying on salt. Made from parsley or coriander, garlic, vinegar and olive oil, it is naturally made of sodium and offers nutritional advantages such as antioxidants and vitamins C and K.
This versatile ingredient goes well with grilled meat and fish, roasted vegetables, grain bowls or even as a surface on pizza or eggs.
Tips for shopping and using spices
- Look at your options. Think about what is most important for your food when you choose a spice, says Heather Fiore, MSED, RD, LD, CDCES. She recommends asking itself: “Would it make more sense to eat less ketchup or to change a low sodium (version) or to use a completely different option that is of course lower in sodium?”
- Do it yourself. Take control of your sodium recording by preparing your own spices if possible.
- Read labels. In the grocery store, it is helpful to look for food that are referred to as the “low-death”, but many spices that are naturally naturally to be naturally not decide to apply. Put products with 140 mg sodium or less per serving.
- Have control. If you dine in restaurants, Lercure recommends asking about dressings and sauces on the side so that you can control the amount you add to your meal.
- Eats potassium-rich food. Find dishes with potassium-rich foods such as sweet potatoes, beets, tomatoes, beans, lentils or dairy products. This can help compensate for some of the effects of the food too much salt.
Our expert
The cutting of the salt does not have to mean that your food must be boring. Many diet -based spices give great taste without relying on sodium. From Tzatziki and hummus to balsamic vinegar and pesto there is a delicious option for every meal. To control sodium even more, make your spices if possible. Check the labels for prefabricated versions to keep an eye on the sodium level. With the right spices you hardly notice that the salt is missing.
