The Hidden Salt in Your Foods
The official recommendation of the World Health Organization(WHO) and the Dietary Guidelines for Chinese Residents state that the daily salt intake should be no more than 6 grams for an adult. You might be limiting the "visible" salt on your table or in your diet now. However, there is a hidden danger that you may not have even noticed in much of the food we eat: hidden salt - it added into our food before we buy it which may be sneakingly putting our health at risk. Today we list nine kinds of foods that hide the "invisible" salt.
Ketchup, oyster sauce, soy sauce, sweet bean sauce, chili sauce, pepper salt, shrimp sauce, fish sauce, fermented bean curd, monosodium glutamate, chicken essence, and other condiments all contain a high level of salt content.
1 teaspoon chicken essence (5 gram): contains 2.5 grams of salt, it accounts for 42% of the recommended dietary allowance(RDA).
1 teaspoon soy sauce (15 ml): 2.2 g salt.
1 teaspoon soybean paste (15g): 2.3 g salt.
2. READY-MADE MEALS
The ready meal is high in salt, not only because it adds a large amount of salt in foods, but also in the seasonings. A pack of instant noodles can contain up to 6-7 grams of salt. The noodle block itself has contained a certain amount of salt. When you open the seasoning packs, this meal is already over the limit of your daily salt intake.
3. PREPARED FOODS
Beef jerky, dried pork slices, dried meat floss, ham, lunch meat, and the other smoked, marinaded and processed meat products are all high salt content foods. Marinaded with salt can help improve the water retention, bonding of meat products, enhance the flavor of food and inhibit the growth of bacteria. They bring convenience to our daily diet but carry too much salt.
105 g ham sausage: contains 2.8 g salt (47% RDA)
4. CANNED FOODS
Canned food is prepared with added salt, sauces and condiments. We suggest rinsing canned food carefully after you purchase, or just buy salt-free ones. When eating canned soup, add more water and fresh vegetables to balance the potassium and sodium in vegetables.
When making preserved fruits, most of them are cured using a mixture of salt and sugar aiding in preservation. For example, 100g preserved plums contain nearly 8g of salt, which is far more our daily salt intake. Salty crackers, puffed foods, and other snacks also contain significant amounts of sodium. Some crackers contain 670mg per 100g, which means eating a packet of crackers(100g) already covers a third of your total daily sodium intake.
35 g of preserved plums: contain 3.4 g of salt (56% RDA)
100 grams of preserved apricot: contains 1.5 g salt.
100g preserved hawthorn: 1.5g salt.
50g sunflower seeds: 1.4g salt.
100g crackers: 1.9g salt.
52g chips:1.2g salt.
6. SPORTS DRINKS AND VEGETABLE JUICE
600ml sports drinks contain 252 mg of sodium.
1 glass of vegetable juice contains 0.7g of sodium.
10g fermented bean curd: 5g salt(83% RDA)
80g pickles: 4.7g salt.
1 salted duck egg: 2.5g salt.
100g noodles: 3.0g salt(50% RDA)
100g bread: 1.1g salt.
100g cream cake: 0.9g salt.
9. SOME VEGETABLES
The characteristic aroma of fennel makes it a beloved choice to be used in stuffing. However, the amount of sodium in fennel is 186mg per 100g. Thus, using less salt when you add fennel in the stuffing. Celery and crown daisy are also relatively high in sodium. When cooking these vegetables, it is recommended to use less salt and to use vinegar, sesame oil, olive oil, etc.
100g fennel: 186 mg sodium.
100g celery: 159mg sodium.
100g crown daisy: 161 mg sodium.