Diets Low in Sugar & Sodium

Going heavy on the sugar and salt will not only make you overweight, it can have serious health consequences. Many of the salts and sugars eaten on a daily basis are in fact hidden in the packaging and processing of our foods, and in large amounts. Consuming less salt and sugar is no easy feat, but with the tips below you will be able to cut back on both and receive significant health benefits while looking and feeling fabulous.

Cut the Salt

The National Academies' Institute of Medicine recommends we consume a maximum of 1 tsp. of salt daily, which is 2,300 mg. For those with high blood pressure, the amount should be reduced to 1,500 mg. Tips to incorporate low sodium into your diet include reading nutritional labels and looking for foods with 5 percent or less of the recommended daily value. Avoid meats cured with salt like pork products; salty seafoods like sardines and smoked salmon; and brined foods like pickles, olives and sauerkraut. One way to reduce the amount of salt on these sorts of foods is to rinse them with water to remove as much as one-third of the sodium. When it comes to cooking and condiments, try substituting ethnic spices for salt while minimizing the amount of ketchup and steak sauces.

Reducing Sugars

The U.S. Department of Agriculture recommends no more than 40 grams of refined sugars per day in a 2,000-calorie diet, according to the Anne Collins Weight Loss Program. Suggestions to reduce the amount of sugar in your diet include swapping candy for healthier snacks, or trading sugary drinks like soda or sweetened beverages for water spiked with flavored tea, lemon juice or a fruit juice ice cubes. When it comes to baking, you can eliminate as much as one-quarter of the sugar by substituting applesauce or by cutting pie fillings in half. Spices that naturally sweeten food include cardamom, cinnamon, coriander, ginger, mace and nutmeg.

Health Benefits

A high salt diet can contribute to high blood pressure; increase your calcium excretion, which promotes kidney stones formation; and cause your body to retain fluids and weigh more thanks to water weight. The good news is that people tend to react dramatically and immediately to reduced salt intake, and on the blood pressure front they will see a quick decline.

Diets high in refined sugars can lead to obesity, which in the long run increases your risk for Type 2 diabetes, high blood pressure, stroke and heart disease. In the short term, diets high in sugar will lead to tooth decay and cavities. A low-sugar diet plan, therefore, will reduce your risk for all the diseases linked with obesity while saving your teeth. Additionally, diets high in added sugars tend to have insufficient amounts of vitamins and minerals, so by going on a low-sugar diet you are nourishing your body with healthy nutrients.