For people with diabetes, salt intake can be an important consideration for managing blood sugar and overall health. While salt is a necessary nutrient, too much sodium can cause problems like high blood pressure, fluid retention, andheart disease for those with diabetes. Moderating salt intake and choosing the right kinds of salt is key.
How does salt affect blood sugar?
Salt affects blood sugar levels by causing the body to retain more fluid, which can dilute blood sugar and cause spikes and crashes. Excess sodium intake is linked to insulin resistance, making blood sugar control more difficult. People with diabetes tend to be more sensitive to the effects of sodium and fluid shifts.
However, some salt is needed for proper bodily functions. Extremely low sodium diets below 2 grams per day are not recommended for people with diabetes as this can also cause insulin resistance. The key is moderation.
Recommended daily sodium intake for diabetics
Most health organizations recommend limiting sodium intake to no more than 2,300 mg per day for the general population. This equates to about one teaspoon of table salt.
For people with diabetes, the American Diabetes Association recommends aiming even lower for ideal blood sugar control:
– 1,500 mg sodium per day for adults with diabetes
– 1,200 mg sodium per day for adults with both diabetes and hypertension
Consuming too much sodium causes the body to retain water, which dilutes the blood sugar and causes unpredictable spikes and drops. Staying within the recommended daily sodium limits can greatly improve glycemic control.
Best and worst salts for diabetes management
Choosing natural, mineral-rich salts and avoiding heavily processed table salt is ideal for diabetes management. Here is a rundown of the best and worst salt options:
Best:
- Himalayan pink salt – Contains over 80 minerals and electrolytes for balancing fluid levels
- Celtic sea salt – Unrefined and nutrient-dense with a balanced sodium-potassium ratio
- Redmond Real Salt – Mineral-rich salt containing 60+ trace minerals
- Natural sea salts – Contain trace minerals without additives; sun-dried varieties like Fleur de Sel are best
Worst:
- Table salt – Highly refined and 99% sodium chloride with most minerals removed
- Rock salt/Halite – Very high in sodium without other minerals
- Kosher salt – Refined with few minerals unless otherwise stated on label
- Lite salt/LoSalt – Can help reduce sodium, but not a good everyday salt
The key is to choose unrefined salts that still contain a spectrum of essential trace minerals and are not just pure sodium chloride. This provides a more balanced electrolyte profile. Checking the label for additives like iodine or anti-caking agents is also important.
Tips for reducing salt intake with diabetes
Here are some tips for limiting salt intake as a diabetic:
- Avoid adding extra salt at the table and in cooking
- Limit processed foods which can contain excessive hidden sodium
- Flavor foods with herbs, spices, vinegars, citrus juice instead of salt
- Read nutrition labels carefully to compare sodium amounts
- Choose fresh, whole foods whenever possible
- Use unrefined mineral salts in moderation for better balance
- Ask for low-sodium options when dining out
- Remove salt shakers from tables
- Skip the soy sauce, pickles, olives, and other condiments high in sodium
- Rinse canned foods like beans to remove some sodium
Making even small reductions in sodium intake can make a big difference for blood sugar control and heart health in diabetics. Focus on getting sodium from natural sources instead of excess table salt.
Healthy low-sodium seasoning alternatives
To limit sodium but still add lots of flavor, use these healthy seasoning ideas:
- Lemon juice, lime juice, vinegar – Brightens flavor
- Garlic, onions, shallots, chives – Provide savory flavor
- Fresh or dried herbs – Basil, oregano, thyme all pack a flavor punch
- Spices – Cinnamon, paprika, curry, ginger, pepper
- No-salt seasoning blends – Mrs. Dash, flavorGod, etc.
- Salsas and hot sauces – Add lots of flavor without much sodium
- Dijon mustard – Adds a sharpness that enhances other flavors
- Horseradish and wasabi – Similar to mustard
- Roasted veggies – Deepens flavors for dishes like soups
- Smoked paprika – Adds smokiness without sodium
- Maple syrup, honey, molasses – A touch of sweetness can reduce need for salt
Experiment with sodium-free flavors to retrain your tastebuds to enjoy less salt. Focus on enhancing flavors through ingredients, preparation techniques, spices, and herbs instead.
Low-sodium marinades, rubs, and sauces
Marinades, rubs, and sauces can pack a flavor punch without relying on salt. Try these options:
Marinades:
- Yogurt- or buttermilk-based
- Fresh herb and citrus juice marinades like chimichurri
- Spiced oils like garlic olive oil or chili oil
- Teriyaki made with low-sodium soy sauce
- Fruit purees like mango, pineapple, or apple
Rubs:
- Dry spice mixes – Chili powder, cumin, paprika, curry, etc.
- Blends using citrus zest, brown sugar, garlic, onions, etc.
- Freshly ground herbs and spices
- Coffee rubs
- Dry wet ingredients like puréed prunes
Sauces:
- Fresh salsa
- Chimichurri
- Pesto
- Barbecue sauce or ketchup thinned with vinegar
- Nut butters mixed with low-sodium broths and purees
- Greek yogurt-based sauces
- Hummus
- Bean dips like black bean dip
A little creativity goes a long way when making salt-free sauces and rubs full of flavor.
Low-sodium soup options
Soups can pack in lots of vegetables and nutrition, but canned varieties are infamous sodium bombs. Here are some healthy low-sodium soup options:
- Homemade bone broth or stock using no/minimal salt
- Fresh tomato soup with basil
- Roasted cauliflower soup
- Creamy carrot soup
- Butternut squash soup
- Minestrone with beans and loads of veggies
- Cabbage soup
- Gazpacho full of fresh garden veggies
- Greek lemon chicken soup with egg and rice
- Zucchini soup thickened with puréed beans
- Spicy pumpkin soup with coconut milk
To limit sodium in homemade soups:
- Use sodium-free stocks and broths
- Leave out added salt from recipes
- Flavor with herbs, spices, garlic, citrus instead of salt
- Use puréed veggies like cauliflower or beans to thicken instead of flour
- Add tahini, nut butters, or creaminess without sodium
- Top with fresh herbs, seeds, nuts, or swirl in yogurt
Best canned and packaged foods for sodium reduction
While fresh, homemade foods are ideal, realistically canned and packaged foods still have a place in most diets. Look for these low-sodium options:
Canned foods:
- Beans – Rinsed and drained
- Tomatoes – No salt added
- Salmon or tuna – Packed in water
- Soup – Low-sodium varieties under 150mg per serving
- Vegetables – No salt added
Packaged foods:
- Broths/stocks – Low-sodium with under 150mg per cup
- Nut butters – No salt added
- Whole grains – Plain rice, quinoa, oats, etc.
- Frozen fruits and vegetables – No sauces or seasonings
- Flour/baking ingredients – No additives
Always compare nutrition labels and look for low-sodium options under 150mg per serving. Rinsing canned items like beans can reduce sodium by up to 40%.
Low-sodium snacks
Snacking can be challenging for diabetics needing to limit sodium and carbohydrates. These tasty low-sodium snacking options fit the bill:
- Fresh fruits and vegetables – The less processed, the better
- Plain Greek yogurt – Sprinkle with cinnamon or berries
- Hummus – Dip raw veggies or crackers for crunch
- Air-popped popcorn – Spice it up with cajun seasoning
- Nut mixes – Choose unsalted nuts and seeds
- Hardboiled eggs
- Cheese sticks
- Avocado – Sprinkle red pepper flakes and lemon juice
- Cottage cheese
- Apples and almond butter
- Frozen fruit bars – Blend berries and yogurt
Having healthy snacks prepared and portioned out ahead of time makes it easier to resist temptations.
Conclusion
Controlling sodium intake is an important part of managing diabetes, but it does not mean sacrificing flavor. Be mindful of recommended daily sodium limits. Choose natural, mineral-rich salts over refined varieties. Rely on herbs, spices, acids, and smart cooking techniques instead of excess salt for flavor. With some adjustments, eating with diabetes and less salt is achievable.