NEW FDA RULES ON SODIUM & EASY NO-SALT HEALTHY SNACK

by Vegan Victoria, Certified Nutrition Consultant                  

Good timing!  I was writing this column on salt and an easy salt-free snack, when a new report came out this morning.  According to AP wires, food companies and restaurants could soon face government pressure to make their foods less salty.   The Food and Drug Administration is preparing to issue voluntary guidelines asking the food industry to lower sodium levels.  FDA Commissioner Margaret Hamburg says sodium is "of huge interest and concern" and she hopes the guidelines will be issued relatively soon.  It’s just too bad the guidelines are only voluntary!

Why is salt a problem?

Salt is essential for good health, but only in a minimal amount.  When you eat more salt than your kidneys can handle, the extra salt retains water and your blood volume increases, raising your blood pressure.  The higher blood pressure can lead to increased risk of heart disease and stroke.  And that’s led to thousands of deaths every year.  According to Harvard experts, consuming too much salt can also make you prone to osteoporosis, since high salt tends to leach calcium out of your bones.  The National Heart, Lung and Blood Institute recommends healthy adults consume no more than 2,400 milligrams of sodium daily, equivalent to just 1 teaspoon.  Most people have at least 50% more than that.  And if you have or are at risk for high blood pressure, it’s recommended you consume only 1,500 milligrams daily.

Cutting back on salt

It’s more than just putting down the salt shaker.  The problem is most processed food is packed with salt.  A lot of soups have 600-800 mg of sodium per serving.  That’s a third of the salt you’re supposed to have every day.  So I always try to buy low-sodium beans, tomato sauce and other products.  And it’s another reason to try to make as much home-made food as possible so you can control how much salt you consume.  Having said that, salty flavor is addictive and it takes some time and effort to re-train your taste buds.  I try to use other spices and herbs to add more flavor and appeal to my food without too much salt.

Salt-free snack recipe

I came up with a simple and healthy snack that might be a fun experiment to try to reduce your addiction to salt.  (From www.happyherbivore.com)

Take an 8”corn tortilla, ideally one that doesn’t have too many added ingredients.  Slice it up into 6 or 8 wedges using a pizza cutter or knife.  Bake at 400 degrees for 10-12 minutes.  I use the toaster oven since it’s more convenient.  Flip the pieces after 8 minutes, and check frequently so they end up light brown and crunchy but don’t burn.

While they’re baking, mix up ¼ mashed avocado, ¼ cup salsa (ideally low-sodium), 1 Tbsp nutritional yeast (optional) and 1 tsp of chopped cilantro.

If you try the baked chips on their own they’re very bland but with the home-made guacamole/salsa mix, it’s delicious.  If you eat this snack 2 or 3 times, and then try a regular tortilla chip from a bag, the regular chips will likely taste way too salty.