Tag: sodium

Low sodium intake linked to heart problems?

by Monica Reinagel, MS, LDN

This is crazy. A new study evaluating the link between salt intake and heart problems finds that people with low sodium intake also have an increased risk of cardiovascular issues. But the “low” sodium intake that was linked to increased risk was between 2,000 and 3,000mg per day…in other words, substantially higher than the American Heart Association’s recommended maximum intake of 1500mg. The risk declined slightly at higher intakes and then rose again when sodium intake got up around 8,000mg per day.

Study details: Too little salt may also increase risk of heart problems.

To me, this somewhat ridiculous finding confirms what I’ve long suspected: Continue reading “Low sodium intake linked to heart problems?” >

Potassium-enriched salt?

by Monica Reinagel, MS, LDN

Q. You recently pointed out the importance of balancing potassium and sodium intake.   They already add iodine, fluoride and/or iron to table salt.   Why is there no potassium-enriched table salt?

A. Actually, there is (sort of).  Low-sodium salt substitutes are usually made with potassium chloride,  a mineral salt formed from potassium instead of sodium.  Potassium chloride tastes salty, but can have a bitter or metallic aftertaste. On the plus side, a quarter teaspoon contains 650 mg of potassium!

See also:  The Great Salt Debate

Why Can’t Experts Agree on Sodium?

by Monica Reinagel, MS, LDN

Quick and Dirty Tips for Eating Well and Feeling FabulousThink the debate over the national debt was contentious? That’s nothing compared to the war being waged in scientific circles about how much sodium it’s safe to eat.  As researchers duke it out in the pages of medical journals, poor consumers are caught in a cross-fire of contradictory recommendations.   In this week’s podcast, I tell you what you need to know to stay out of trouble. Read or listen to it here.

Forget Salt. Focus on Potassium.

by Monica Reinagel, MS, LDN

That pain in your neck? Another case of nutrition whiplash, I’m afraid. Earlier this year, the USDA’s new Dietary Guidelines for Americans made the need to reduce sodium intake one of its primary messages.

Then, just last week, a new Cochrane Review concluded that  “cutting down on the amount of salt has no clear benefits in terms of likelihood of dying or experiencing cardiovascular disease.” Continue reading “Forget Salt. Focus on Potassium.” >

Is Salt Unfairly Demonized?

by Monica Reinagel, MS, LDN

Q. In a recent interview,  you mentioned cutting back on added sugar as one of the most important things you can do to improve your diet. I noticed you didn’t mention the importance of limiting sodium.    Do you think the concerns over sodium are over-blown?

A.  In a word, yes.  In the recently released 2010 Dietary Guide for Americans, they really came down hard on salt, stressing the need for all Americans to reduce their sodium intake.  Given all the things about the typical American diet that could use fixing, I thought it was a little odd how much emphasis they put on this. (Obviously, the salt lobby was asleep at the switch during the hearings…)

The rationale for universal sodium restriction rests a string of loosely related statistics:

Continue reading “Is Salt Unfairly Demonized?” >

Is Kelp High in Sodium?

by Monica Reinagel, MS, LDN

Q.  On this website, it says that kelp is very high in sodium.  But it also says that 10 grams (2 tablespoons) of fresh kelp has just 23 mg of sodium, or 1% or your daily needs. These two statements seem to contradict each other. Which is correct?

A.  Sea vegetables tend to be higher in sodium than land vegetables–after all, they grow in sea water! Nonetheless, fresh kelp is not high in  sodium.  Dried seaweed will obviously be a more concentrated source of sodium.  In fact, dried kelp granules are often sold as salt substitute.

Powdered kelp adds a salty, savory flavor to dishes but has just a fraction of the sodium of regular table salt. Plus, kelp is rich in other nutrients, including iodine.  For more about the nutritional profile and health benefits of different types of seaweed, see my podcast “Is Seaweed Good For You?”

Why Does Nutrition Data Say Kelp is High In Sodium?

As for the contradictory information you found on NutritionData.com:  As it happens, I’m fairly familiar with this site.   I spent four years as Chief Nutritionist for Nutrition Data and although I’m no longer associated with them, it seems I am destined to remain the Chief Explainer for the site!

In any case, you’ve stumbled across a little weakness in the way the site reports nutrition info.  The statement “This food is very high in sodium” is automatically generated for any food that contains more than 20% of the daily allowance for sodium in a 200-calorie serving. That’s all well and good for foods like potato chips or pasta, where 200 calories represents a reasonable portion.  But in order to get 200 calories’ worth of kelp, you’d have to eat an entire pound of the stuff–which I doubt you’d ever do.   Nonetheless, 200 calories’ worth of kelp contains about 1000 mg of sodium, or almost half the daily allowance, so it triggers the Nutrition Data “high sodium” warning.

Bottom line: Computer programs are powerful, but they sometimes lack common sense!