A To Z of Health – “C” is to Cut Back on Salt & Sugar

Can’t get through the day without a sweet or salty treat? Know why it can harm the health.

One should always be concerned about the amount of salt and sugar consumed. Salt is generally the major source of sodium in our body while sugar is a form of glucose that supplies energy to the body.

One teaspoon of salt i.e 5 grams/day/ individual (if the person is free from any disease and is a normal healthy person) is recommended.  For hypertensive patients, ¾ teaspoon is recommended.

In case of sugar, try to cut sugar content totally and instead replace it with alternate sources like jaggery, honey, coconut sugar and more and each can be used as per 1 teaspoon per day per individual.

General habits which you can adapt to control sugar and salt intake:

• Eat more fresh foods that are home-made and less processed foods: Avoid frozen or packaged meals that are precooked as they may contain hidden sodium which can cause harm to health.
• Get adapted to your recipes: Be familiar about the ingredients of your recipes and balance if any food item with high sodium content is required.  

For reducing salt intake

• Add herbs and condiments to balance the taste: Go for seasonings that have no sodium like garlic powder and avoid dressings or sauces that have high sodium content. Use options like hing, jeera, black salt and more.
• Avoid keeping salt sprinkler on dining table: Reduce your table salt consumption and that can be done by removing the salt shaker from the table.

For reducing sugar intake

• When you crave for something sweet, reach out for fruit or fruit smoothies: To deal with your untimely cravings and mood swings, go for options like fruity shakes or whole fruit salad.
• Read labels: The amount of energy, fat, carbs which you are deriving from a certain product should be known.

Footnote

High consumption of salt or/and sugar can lead to an increased risk of obesity, diabetes hypertension or cardiovascular diseases and hence should be restricted.