Bread, sauces, soups … everyday food is full of “hidden” salt, perfectly hidden. However, this additional sodium contribution – which does not come from our salt shaker – has deleterious effects on our health. Julie Boët, dietician-nutritionist, lists the products rich in salt to put aside.
Salt, an essential element
Should it be remembered? Salt plays an essential role in our body.
“It participates in the water balance, the functioning of the muscles and the nerve transmission. It is also important for maintaining blood pressure at a normal level. It also helps the proper functioning of the thyroid, via iodine that it can contain. The thyroid needs iodine to produce hormones that regulate metabolism, growth and brain development, especially in fetus and child” relates Julie Boët, dietician-nutritionist.
Indeed, un Insufficient intake in iodine can cause disorders such as goiter or, in serious cases, mental delay in children.
“This is why in many countries, table salt is enriched in iodine. Be careful however: this should not justify excessive consumption of salt. It is quite possible to cover your iodine needs with a balanced diet, by favoring seafood, eggs or milk, while limiting added salt”, she warns.
As a reminder, the maximum daily dose not to be exceeded is 5 grams of salt per day for an adult, about a clean teaspoon. For children, these needs are less and must be adapted to age.
And in case of excess? “All excessive consumption salt is strongly associated with an elevation of blood pressure, a major risk factor for cardiovascular disease, stroke and kidney disease. It can also promote water retention, aggravating certain disorders such as edema or hypertension “, REMARK Julie Boët.
Salt consumption must therefore be regulated, “especially in hypertensive people, patients with kidney or cardiovascular diseases, but also children, more sensitive to its effects”, underlines the nutritionist.
How to reduce salt without frustration?
Good news: reducing salt consumption does not mean “however”sacrifice any form of taste“, Recalls the expert. To combine pleasure on the plate and health, it is therefore enough to adopt some well thought out reflexes:
- Favor herbs, spices, lemon, garlic or vinegar to raise your dishes;
- Read the nutritional labels to locate hidden sodium;
- Avoid living your dishes at the table;
- Cook up home rather than buying industrial dishes.
Finally, salt is often present where it is not expected: “The so -called” hidden salt “foods” are numerous “, warns the expert. So many good reasons to spot them in time!
The 8 most salty foods
According to Julie Boët, 8 foods make bad students in your kitchen. These are:
- Bread: “Although little salty to taste, it is a major contributor to our daily salt contribution, because it is consumed in large quantities. A simple song can represent up to 20 % of the recommended contribution “;
- Salted crackers and cookies: “Often rich in salt to improve conservation and taste, they are to be consumed occasionally”;
- Pizza: “It combines several sources of salt: dough, cheese, industrial tomato sauce and cold meats “;
- Smoked meats and fish: “Salmon, ham, bacon or cold cuts often contain a lot of salt, used as a conservation agent and taste enhancer”;
- Industrial soups: “Even” light “or” dietetic “, they are frequently very rich in salt”;
- Cheeses: “In particular hard cheeses such as Roquefort, Comté or Parmesan”;
- Prepared sauces (soy, barbecue, ketchup): “A few spoons may be enough to reach half of the recommended contribution.”
You are now fully informed!