The Low-Down on Salt and Diabetes

Most Americans consume more than twice the recommended daily amount of sodium (salt).  

A diet high in sodium increases the risk of high blood pressure, which can cause heart attack, stroke, and kidney disease. People with diabetes are already at an increased risk of developing these common killers. That’s why it’s so important to lower your salt intake.

The recently published Dietary Guidelines for Americans, 2010 recommends that persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease should limit their sodium intake to 1,500 mg per day. (1/2 teaspoon of salt has 1000 mg of sodium.) Aim for 500 – 600 mg at every meal. If you don’t fall into one of those categories, you should still limit your sodium intake to no more than 2,300 mg of sodium each day. If you miss the salt, try other spices for flavor, such as Mrs. Dash, Italian seasoning, and chili powder.

Although we think about salt coming mostly from a shaker at the table, most of the sodium we eat comes from processed foods and from prepared restaurant foods.

Foods to Watch Out For! (This is a partial list.)

·         Pickles

·         Processed meats (ham, bacon, sausage, lunch meats)

·         Canned soup and canned vegetables

·         Cheese

·         Some frozen dinners

·         Some breakfast cereals (compare labels) 

Since much of our sodium comes from pre-packaged foods, it’s important to read food labels and compare different products before buying. (Food labels will list sodium rather than salt content.) You will find big differences in different brands of the same type of products.  

For more information on eating a healthy diet, contact the Warren County Health Department for an appointment with a Registered Dietician. The Health Department also offers FREE Diabetes Self-Management classes on the second Friday of every month, from 9:00 – 11:00 AM, at the Warren County Health Department. The classes are open to anyone with diabetes and their friends, family, and care givers. For more information and to register for the classes, call toll-free 1-877-641-5822, ext. 119.

Barren County 

For more information on eating a healthy diet, contact the Barren County Health Department for an appointment with a Registered Dietician. The Health Department also offers FREE Diabetes Self-Management classes on the third Wednesday of every month, from 1:30 – 3:30 PM, at the Barren County Health Department. The classes are open to anyone with diabetes and their friends, family, and care givers. For more information and to register for the classes, call toll-free 1-877-641-5822, ext. 119.

Butler County

For more information on eating a healthy diet, contact the Butler County Health Department for an appointment with a Registered Dietician. The Health Department also offers FREE Diabetes Self-Management classes on the fourth Wednesday of every month, from 9:00 – 11:00 AM, at the Butler County Health Department. The classes are open to anyone with diabetes and their friends, family, and care givers. For more information and to register for the classes, call toll-free 1-877-641-5822, ext. 119.