Good Food Blog
Secret salt
Posted at 12:02PM, 02 November 2011 by Roxanne Fisher - Writer/Sub-editor, bbcgoodfood.comAre you a slave to the saltshaker? Do you worry about the salty secrets of your favourite foods? The answer for many of us is a resounding no. We've become accustomed to gasping at the calorie count of everything we eat but when it comes to salt, for most of us, ignorance is bliss.
The Food Standard's Agency (FSA) recommends that adults consume no more than 6g salt a day (approximately one full teaspoon), but it estimates our average intake is closer to 9g. When at the supermarket, look at the salt content per 100g. The FSA suggests anything with more than 1.5g salt included is high while anything under 0.3g is considered low.
Too much salt in your diet has been linked to high blood pressure, stomach cancer and is thought to exacerbate osteoporosis and asthma.
Research from the Blood Pressure Association has found too much salt in your diet is damaging. It has been linked to high blood pressure (which increases the risk of heart disease and stroke), stomach cancer and is thought to exacerbate osteoporosis and asthma.
Some foods are naturally high in salt while others can vary widely between brand and variety. Below are a few of the most common culprits to look out for, along with our homemade recommendations for when you want to err on the side of caution.
Bread
Filling the house with the smell of baking bread is far nicer than buying a stale loaf from the local shop. Make your own for a satisfying, low-salt treat:
Make your own:
Breakfast cereals
Worryingly, some breakfast cereals including those targeting children, have a high salt content - so always check the label. Make your own using rolled oats, your favourite fruits and natural sweeteners like honey or a teaspoon of vanilla extract.
Make your own:
Pasta sauce
A quick and simple staple that could be hiding more than meets the eye. Tomato sauces that many reach for as a reduced fat option were found in research to be the saltiest on the shelves.
Make your own:
Pizza
It's probably not a surprise to hear that one of our favourite fast foods is packed with salt - but chorizo toppings and extra cheese aren't always to blame. Deep-pan pizzas can hide a multitude of sins while tomato bases are often pepped up with extra seasoning.
Make your own:
Soup
It's frustrating to think that a simple soup, a seemingly healthy choice for your supermarket sweep, can often be packed with salt. As a guide, each 100g portion of soup should contain no more than 0.6g of salt. Luckily, making your own is quick and easy...
Make your own:
Sandwiches
Pre-packed sandwiches are often labelled well so it is easier to avoid those salty sinners. The high salt content is often attributed to the type of ingredients used, with popular fillings such as ham, cheese, prawns, pickles and bacon being naturally high in salt. However, the type of bread and spread used can also contribute.
Make your own:
Condiments
That's right, even something as simple as tomato ketchup can be a salty quagmire. Some popular brands now offer reduced salt and sugar versions, but play it safe with homemade... nothing tastes quite like it.
Make your own:
The above should not be considered personal medical advice or instruction.
Comments
Your binder
Sign up or sign in to receive a £60 wine voucher, and to save, rate and comment on recipes. Plus, get our newsletter.
Your binder
Here are three other great reasons to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
Search Good Food
Recent Posts
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.
Flag as inappropriate
Please let us know your name and the reason you find the above comment inappropriate.