The recommended quantity of salt for an average adult is 1 tsp or 6g in a day and even lesser for children. In the past few years, the consumption of salt has gone down but it is still more than the recommended quantity. Though Salt is an essential mineral for our bodies. It’s a necessary electrolyte, according to the MedlinePlus, a mineral that regulates your body’s fluid balance and helps ensure proper muscle and nerve function. Problem is, 89 per cent of adults get too much, according to an article published in July 2020 in the American Journal of Hypertension.
Here we’ll be looking at how to reduce the salt in your diet, with practical tips and advice.
How Salt Affects Your Diabetes

Although salt has no effect on blood glucose levels, it is important to limit your salt intake as part of diabetes management because too much salt can cause high blood pressure. Diabetes increases the risk of high blood pressure, which increases the risk of heart disease, stroke, and kidney disease.
If that isn’t enough of a reason to cut back, we also know that eating too much salt increases our risk of stomach cancer.
You can easily reduce the amount of salt you eat by being aware of the sources of added salt and following a few simple steps.
Also, check the list of good and worst foods for Diabetics here
Ideal Consumption Of Salt For Diabetics
Although salt and sodium appear to be the same thing, they are not. Sodium is a natural element that is found in minerals. According to the American Heart Association, salt contains 40% sodium by weight. Still, you should consider lowering your salt or sodium intake; both will benefit your heart.
According to the AHA, lowering your sodium intake may play a significant role in lowering your risk of high blood pressure and thus heart disease.
According to a meta-analysis of randomised controlled trials published in Nutrition, Metabolism, and Cardiovascular Diseases in June 2021, restricting sodium significantly lowers systolic blood pressure (the first number) by about 5.5 points and diastolic blood pressure (the bottom number) by 1.6 points. The American Diabetes Association recommends that people with diabetes limit their sodium intake to 2,300 milligrammes (mg), or 1 teaspoon (tsp) of table salt per day; however, according to a study published in Nutrition & Diabetes in June 2020, only 7% of people with diabetes met these guidelines.
However, some experts believe it should be reduced even further. According to Lori Zanini, RD, CDCES, author of Eat What You Love Diabetic Cookbook in Dana Point, California, “people with diabetes should strive to consume only 1,500 mg of sodium daily,” or 14 tsp of salt. Because recommendations differ from person to person, consult your doctor to determine which limit is best for you.
It may seem difficult to consider sodium when you’re already concerned with getting an adequate amount of carbs at each meal or snack. With more to keep track of, it can throw you off, but it’s entirely doable and, most importantly, it’s worthwhile. “I tell my clients that regardless of whether they have diabetes or not, they can benefit from eating this way.” “This is simply a healthy eating plan,” Zanini explains. While there is some debate about whether healthy adults should monitor their sodium intake, it is critical for diabetics.
The most common source of salt isn’t your salt shaker: it’s eating out at restaurants and similar establishments. According to a study published in the journal Circulation in May 2017, restaurant and processed foods accounted for 70% of sodium intake. “The best advice is to eat at home more often.” “Preparing meals at home and limiting the number of times you dine out each week will significantly reduce your sodium intake,” Zanini says. “I like to say, ‘If it comes in a bag, box, or through a window, there’s a good chance a significant amount of salt has been added to that food,'” she adds.
Major Sources of Salt
- sandwiches.
- ketchup, mayonnaise, pickles, ketchup
- canned food containing salt
- salty meats, such as ham, bacon and sausages
- salted snacks, such as crisps, popcorn, salted nuts and biscuits
- stock cubes, gravy powder and soy sauce
- Cheese
- processed food, such as ready meals and takeaways
Best Tips to Reduce Your Salt Intake
- We live busy lives, so there will be times when we turn to ready meals, but try not to buy them too frequently and pay attention to the ‘front of pack label. Choose foods with green or amber salt labelling rather than red.
- Don’t add salt to the food you’ve cooked or are served in a restaurant until you’ve tasted it – something we’re all guilty of – and, even better, flavour your food with herbs and spices rather than salt shakers. We often sprinkle salt on food out of habit rather than necessity.
- Reduce the amount of salt you use in cooking and measure it instead of shaking the salt cellar over the pan! As your taste buds adjust to less salt, aim to eliminate it entirely.
- Cook from scratch instead of buying processed foods. Fruit, vegetables, milk, potatoes, rice, and pulses are examples of low-salt foods.