The ‘hidden’ salt in foods

Salt is practically present in almost all foods either as a natural content, as flavoring or as a preservative.

But consuming more than the recommended amount of salt is linked to hypertension, heart and kidney diseases and stroke.

Salt contains sodium and chloride. It is the sodium component in salt and in the foods that we eat that causes high blood pressure and related diseases of the heart and kidney.

Food consumption surveys conducted by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST), show that the average consumption of salt by Filipinos is five grams a day. This is within the recommended level of seven to seven grams a day or simply one tablespoon a day.

Salt consumption in the diet constitutes both the amount added during preparation and cooking of foods plus the amount naturally present in the foods themselves. If it is a processed food, then the amount can even be higher.

Sodium is present in natural foods. Animal sources like meat, fish, poultry, eggs and milk contain moderate amounts of salt.

Plant foods like carrots, spinach, celery, beets and turnips contain salt. When these foods are processed, an even higher salt content results.

Dairy products are naturally high in sodium. When these foods are processed as in the case of butter and cheese, the salt content goes higher.

The heavy use of salt in practically all processed foods either as flavoring or preservative is a cause of concern. The salt content of these products are high and the pattern of use is so wide that consumers can’t do anything to avoid them, short of not eating them. Among them are fermented foods, dried fruits, patis and bagoong.

Among bakery products, salt is used either to make a better dough or improve crust color. Baking soda and baking powder are additional sources of salt in these products.

Even drinking water can be an important source of hidden salt. Medicines, particularly over-the-counter drugs like antacids, contain salt.

The same is true for snack items like potato chips, pretzels, soda crackers and nuts — all have salt content, too.

To lessen salt consumption, the FNRI-DOST recommends the following guidelines which appear in the latest edition of the FNRI Nutritional Guidelines for the Filipinos:

• Read labels carefully for salt content. Choose food products that have low or reduced salt content.

• Check labels of antacids, alkalinizers, laxatives and cough medicines for possible salt content.

• Toothpaste and mouthwash may be high in sodium. Rinse mouth well after use.

• Check the sodium content of water with the local water district.

• Use food products available in the market only when their salt content can be calculated into a proper diet. — FNRI S&T Media Service