I’m a nutritionist – here’s the 10 hidden salt traps lurking in your favourite foods
ARE you sweet or salty? Nearly half of us admit to having a “salt tooth” rather than a sweet one – and not just when it comes to popcorn.
A YouGov poll for Season With Sense found that 43 per cent of us favour salty foods, while 49 per cent go for sweet, the rest having no preference.
Adults here consume an average of 8.4g of salt per day, 40 per cent higher than the recommended maximum intake of 6g.
For children the limit is less than 1g for under ones, up to 2g for under fours, no more than 3g for under sevens, then a maximum 5g until age ten, and 6g from 11.
A recent report by the World Health Organisation found that salt intake contributes to 1.8 million deaths each year worldwide.
Increasing your salt intake by 1g per day is associated with a 23 per cent higher risk of stroke and a 14 per cent higher risk of cardiovascular disease.
But YouGov polling found that among people who monitor their diets, only one in four actually track their salt intake.
Research shows salt preference is a taste learned and you can undo it within six to eight weeks, by changing your diet and opting for low-salt alternatives.
Nutritionist Sonia Pombo, of Action on Salt, said: “You might think, ‘I don’t add salt to my food, so this doesn’t concern me’.
“But unfortunately, the food industry throws piles and piles of the white stuff onto processed foods, contributing 75 per cent of the salt in our diet.
“This doesn’t just include salty foods like cheese and bacon, but everyday foods that don’t necessarily taste salty, such as bread, spreads and sauces.
“Get rid of the salt-shaker and swap regular brands of everyday foods for less salty alternatives.
“If you cut back suddenly, you may find that your food tastes bland at first, but after a couple of weeks your taste buds will start to adapt and become more sensitive to salt.
“You will soon start to taste the real flavour in food.”
If you crave crisps and chips you might have a salt tooth rather than a sweet one.
Learn how to get salt intake under control and check out which of the paired products below are the saltiest, and what you could try instead…
Colman’s Original English Mustard v Heinz Tomato Ketchup
THE mustard has 0.42g per serving, compared to 0.3g in the ketchup.
If you make Colman’s from powder, it is virtually salt-free. Wholegrain and Dijon mustards are also less salty.
KP Original salted peanuts v Sainsbury’s sun-dried tomatoes
IT may surprise you but the tomatoes are significantly saltier, with a 42g portion containing 1.35g, compared to a 30g portion of nuts containing 0.39g. Opt for fresh tomatoes.
Anchor Spreadable v Flora Original
MARGARINE is billed as healthier but Anchor’s spreadable butter and rapeseed oil blend has 1.1g per 100g to Flora’s 1.4g.
Swerve both and drizzle bread with olive oil instead.
Ready salted Hula Hoops v Asda Extra Special all-butter croissants
WHILE the croissants have less salt per 100g, a standard 24g packet of Hula Hoops has 0.34g of salt, compared to 0.44g for the croissant.
With crisps, go for baked versions.
Linda McCartney veggie sausages v Richmond thin pork sausages
THESE veggie bangers have 1.24g in a two-sausage serving, meaty ones have 1.1g.
If you must eat sausage Try Richmond’s chicken version, as two of those have 0.72g.
Cathedral City mature Cheddar v Attis Greek feta cheese
YOUR cheese sandwich is safe. The cheddar has 1.8g per 100g, while Feta is one of the saltiest cheeses, with 2.25g per 100g.
Mozzarella and ricotta are far less salty alternatives.
Marmite v Bisto gravy granules
A 50ml portion of the gravy is 0.47g, while an 8g portion of Marmite for two slices of toast is 0.86g.
Try a reduced salt Marmite and make your gravy from scratch instead.
Heinz Beanz v Pizza Express American pizza
TINNED foods tend to be high in hidden salts, but the beans have 0.6g per 100g, compared to 1g for the pizza.
Make your own pitta pizza, and with beans, go for the low-salt tins.
Birds Eye cod fish fingers v McVitie’s Digestives
ONE fish finger has 0.15g of salt, while the biscuit has 0.2g.
Rather than a biscuit, try dark chocolate. Instead of fish fingers, try batter and breadcrumb-free fillets.
Solpadeine Max soluble tablets v McDonald’s Big Mac
THE maximum daily dose of eight Solpadine has 3.4g, while the burger weighs in at 1.05g.
Non-dissolvable pain relief is salt-free and six chicken nuggets from Maccy Ds is 0.57g.
Other ways to flavour your food
HERE are ten ways to add flavour to meals without adding salt.
- Elevate homemade popcorn by adding some cinnamon, chilli or herbs.
- Use black pepper as a seasoning instead on dishes like pasta and scrambled eggs.
- Add mint to boiled or steamed vegetables such as peas.
- Add fresh herbs and spices, such as garlic and chilli, to meat, veg and pasta dishes.
- Sprinkle chives or spring onion into mashed potatoes to banish blandness.
- Bake or roast vegetables such as red peppers, tomatoes, courgettes, carrot and parsnips to bring out their flavour.
- Lift the flavour of fish with a squeeze of lemon or some zest. The acid has a similar effect to salt, bringing out natural flavours.
- Experiment with vinegars, from balsamic to cider.
- Add nutmeg and black pepper to white and cheese sauces, as well as soups.
- Paprika is the perfect finishing touch to beans, scrambled eggs and potato wedges.