Consumer Reports analyzed 37 supermarket staples and found large amounts of sodium in unexpected places – including some foods that don’t necessarily taste salty at all. For example, a cup of Kellogg’s Raisin Bran contains 350 milligrams (mg) of sodium, while a half-cup of Friendship 1% low-fat cottage cheese has 360 mg. And a single Pepperidge Farm Whole Grain White Bagel is loaded with 440 mg.
Dietary guidelines recommend that healthy adults get no more than 2,300 mg of sodium a day, the amount in just 1 teaspoon of table salt. People with hypertension, those middle-aged and older, and African-Americans should aim for less than that – no more than 1,500 mg. But the average American ingests 2,900 to 4,300 mg daily. A high-sodium diet might increase a person’s risk of high blood pressure (and subsequent heart attack, kidney disease, and stroke), as well as risk of asthma, kidney stones, osteoporosis, and stomach cancer. According to the American Medical Association, a 50-percent reduction in the nation’s dietary sodium intake could save 150,000 lives a year.
“This time of year, when people are trying to watch their calories in between holiday parties, it’s important to be vigilant about sodium. Our analysis found that lower-fat products might be higher in sodium. That’s in part because when fat is taken out of full-fat foods, sodium is sometimes used to compensate for flavor,” says Jamie Hirsh, associate health editor at Consumer Reports. Case in point: A serving of Ruffles Original Potato Chips has 10 grams of fat and 160 mg of sodium while the baked version has 7 fewer grams of fat but 40 mg more sodium.
But taking a low-sodium approach isn't easy. Adding sodium is a cheap way to improve the taste and texture of countless processed and prepared foods, which are where Americans get three-fourths of the sodium in their diets.
Accurate labeling is the good news. The bad news is that sodium lurks in foods that you'd never think to check.
You might be getting sodium, even if you don't see "sodium chloride" listed as an ingredient, in the form of disodium guanylate, disodium inosinate, sodium caseinate, sodium benzoate, sodium bicarbonate, sodium nitrite, and other combinations. Some of those ingredients are flavor enhancers; others are thickeners, preservatives, or texture enhancers.
Surprising Sodium
Twizzlers Black Licorice Twists. Four strands have 200 mg. Strangely, four strands of Twizzlers Strawberry Licorice only have 115 mg.
Prego Heart Smart Traditional Italian Sauce. An American Heart Association logo on the label means that saturated fat and cholesterol are restricted, but not that sodium is super-low. This sauce has 430 mg per half-cup.
Aunt Jemima Original Pancake and Waffle Mix. Prepared as directed, each pancake has roughly 200 mg of sodium.
Heart Healthy V8 vegetable juice. Just one cup has 480 mg.
Some fast-food fare that might appear to be healthy also has surprisingly high levels of sodium. McDonald’s Premium Caesar Salad with grilled chicken, for example, has 890 mg, without dressing. Compare that to 350 mg in a large order of fries.
What Consumers Can Do
Shop for condiments with no salt added. And consider buying canned vegetables packed with less salt. Avoid meats and poultry that have been marinated or injected with salty solutions.
Be a salt-conscious chef. Taste before adding salt. Use herbs and spices, salt-free seasoning blends, citrus juice or zest, and flavored vinegars instead of salt. Use sodium-free broth as a base for homemade soup. Replace regular bouillon with a sodium-free product, such as Herb Ox Sodium-Free Instant Broth & Seasoning Chicken Bouillon.
Eat one serving. A cup of Progresso 50% Less Sodium Chicken Noodle soup has 470 mg of sodium, about half the amount in Progresso Traditional. But if you consume the whole can of the 50% Less Sodium soup, you’ll get almost 1,000 mg.
Avoid sodium heavyweights. Or limit them when possible. Some that we have seen include soy sauce (1,160 mg per tablespoon), chicken Bouillon (1,100 mg per packet), frozen dinners (like Stouffer’s Lasagna with Meat & Sauce, which has 930 mg per serving), and Spam (790 mg per 2 ounces), as well as cured meats such as bacon, ham, and hot dogs; sardines and smoked salmon; and brined foods, such as pickles and olives.
Eat at home. A diner can easily consume a day’s worth of sodium in a single restaurant dish.
Check your meds. Some drugs contain sodium. Ask your doctor about yours if you’re on a sodium-restricted diet.
Source: The full report is available in the January 2009 issue of Consumer Reports and online at www.ConsumerReportsHealth.org.
