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You Have Probably Heard About the Importance of Eating a Low Sodium

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You Have Probably Heard About the Importance of Eating a Low Sodium Cooking with Latin Flavors By María Eugenia Rodríguez, as Argentina, Brazil and Costa MS, RD, CSR, LND, Rica sodium intakes have been Licensed Dietitian Nutritionist reported between 4,400 and 4,700 mg per day.2 ou have probably heard about the importance of One of the sources of sodium in Yeating a low sodium diet. our diet are the condiments we The general recommendation use for cooking. Many common for people with kidney disease condiments in Latin American is to consume less than 2,000 and Caribbean cuisine can be high mg of sodium per day. in sodium. In a study published in According to statistics February of this year, the amount of from NHANES 2007- sodium in 12 categories of packaged 2010, the adult man in the products sold in 14 countries in United States consumes Latin America and the Caribbean 4,240 mg of sodium and was examined.2 The researchers the adult woman consumes evaluated 16,357 products. The 1 10 2,980 mg. In some South study reported that condiments American countries such (n = 1083) was the group with the highest sodium content among the 12 product categories (median: Some alternatives without 7,778 mg/100 g; average: 684 mg/ salt or low sodium are: serving). In Puerto Rico, an island in the Caribbean, it is common to use •Garlic and onion powder • Garlic, all-purpose seasoning, bouillons, onion and fresh peppers • Lemon, and “sazón” to prepare meats, rice lime • Bay leaves dishes, stews and soups. These • Cumin • Oregano • Cilantro • condiments are high in sodium. Long Coriander • Jalapeño chilis • Hot sauces • Chili powder, cayenne Reading the nutritional label of the condiments you use for cooking pepper • Paprika, annatto, turmeric is essential to select the lowest in • Black pepper • Cinnamon, cloves, sodium. A product that has more nutmeg, vanilla • Ginger • Rose- than 140 mg of sodium per serving mary, thyme, basil • Vinegar: white, is considered high in sodium. In apple, red or white wine, sherry, addition to looking at the sodium balsamic • Sofrito: cooking base content on the nutrition label, it is prepared with cilantro, long corian- important that you look at the serving der, sweet chili pepper • Chimich- size. If you use a portion larger than urri: green sauce prepared with the nutrition label indicates, you cilantro, parsley, oregano • Garlic will be using more sodium in the sauce: oil and garlic preparation of your food. One teaspoon of salt has 2,300 mg of sodium. Therefore, use it fresh herbs. Therefore, use a smaller in moderation. Avoid using salt portion of dry herbs than of fresh substitutes because they contain herbs when cooking. potassium. If you look at the list of ingredients, you will see that the salt Once you have them in your home, substitutes have potassium chloride. mix different herbs and spices to Some brands of these substitutes create different flavor profiles. can provide up to 600 mg of Initially, it can be intimidating to use potassium in a ¼ teaspoon serving. new seasonings, but with practice you will gradually achieve better There is a great variety of herbs and results in your foods. In addition to spices. You can buy fresh or dried herbs adding aroma, smell and flavor to in the supermarket or grow them fresh our meals, herbs and spices provide in your home. The spices you will antioxidants, vitamins and minerals always find dry. Store dry herbs and to our diet. Dare to use them! spices sealed in a dark, dry place in the kitchen. Fresh cut herbs can be stored in paper towel inside a sealable bag in Tell us, what are your favorite condiments? the refrigerator. Dry herbs have a more Send to [email protected]. powerful and concentrated flavor than References 1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available online: https://health.gov/dietaryguide- lines/2015/guidelines/chapter-2/a-closer-look-at-cur- rent-intakes-and-recommended-shifts/ 2. Arcand, J; Blanco-Metzler, A; Benavides-Aguilar K et al. Sodium Levels in Packaged Foods Sold in 14 Latin American and Caribbean Countries: A Food Label Analy- sis. Nutrients 2019, 11, 369 11.
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