Dietitian ROBYN PERLSTEIN unpacks the question: is sodium just a fancy word for salt?
Salt has been used to flavour and preserve food for centuries, and these days the words salt and sodium are often used interchangeably. So, what’s the difference?
Sodium is an essential mineral used by the body to help keep muscles and nerves working and to maintain our body’s fluid balance. Salt, meaning what’s in our food, is in fact sodium chloride, and is made up of 40% sodium and 60% chloride. It’s the sodium in salt that is damaging to our health if we consume too much.
How does too much sodium affect someone living with diabetes?
Your sodium intake does not have a direct effect on blood glucose levels. However, it may affect your cardiovascular health by raising your blood pressure (which can damage the blood vessels) and increasing your risk of stroke. Your sodium intake can also affect how well your kidneys function.
How do I know if my salt intake is too high?
If you are eating a lot of processed or takeaway foods, your sodium intake may be higher than it should be, as around 80% of the sodium we eat comes from processed foods.
The obvious culprits are processed meats, savoury biscuits, snack foods and pizza, but many common supermarket foods are surprisingly high in sodium, even if they don’t taste salty. These include dips, cheese, tomato and soy sauce, mayonnaise, bread and bread products, breakfast cereal and tinned vegetables and soup.
On average, salt added during cooking or at the table contributes about 20% of our sodium intake, so it’s good to be aware of this. While television cooking shows often show chefs adding a generous amount of salt, it’s always a good idea to taste the dish first to see if it actually needs more salt.
Will food labels help me understand how much sodium I am eating?
Yes, they can help you understand which foods you buy regularly may be adding to your daily intake. Food labels in Australia must list the total sodium content per serve and per 100g of the food.
Looking at sodium per 100g between different brands of a particular food, for example cereals or sauces, can help you make better choices.
The per serve column will tell you how much sodium is in the manufacturer’s suggested serving size (but this serve may be bigger or smaller than yours.) Try to choose products with less than 400mg of sodium per 100g. The ideal is less than 120mg per 100g, but this can be very difficult given how ultra processed most foods are now.
What should my daily sodium intake be?
An adequate amount of sodium per day for adults is 460mg to 920mg (equal to 1.15g to 2.3g of salt per day.)
The Australian government recommends adults eat a maximum of 2,000mg of sodium per day (equivalent to about 5g of salt or one teaspoon.)
However, it’s estimated that Australians tend to eat around 2,150 mg of sodium per day (or 5.5g salt). Estimates may vary as our portion sizes have increased over time and the salt added to homemade meals is not always reported accurately.
Tips to reduce sodium
| Reduce | Use instead |
| Takeaways | Home-cooked meals or lower-sodium pre-prepared meals |
| Processed meats | Freshly cooked chicken, meat or fish flavoured with herbs and spices |
| Tinned foods high in salt | Reduced salt or no added salt tinned foods
|
| Sauces and spreads high in salt | Reduced salt sauces and spreads |
| Stock cubes and gravy | Reduced salt versions |
| Cheese | Use in sandwiches and cooking but avoid in large amounts, for example a cheese platter |
| Cereal | Check sodium content and buy products with less salt |
| Salted snacks, biscuits, chips and crackers | Snack on yoghurt, fruit and unsalted nuts |
| Dried or canned soups | Fresh or reduced salt options |
| Adding salt at the table or while cooking | Gradually reduce salt and use herbs and spices for flavour |
