Low Sodium Diabetic Diet Plan – Overview
A pinch of salt can quickly transform a bland dish into something delectable, which is why it is a must-have for any kitchen.
The main ingredient in salt is sodium, and even though it is a vital mineral that our bodies need for proper and healthy functionality, too much of it can cause health issues.
The main concern with too much sodium in the body is that it can cause high blood pressure, heart disease, and kidney problems if consumed in excess.
Moreover, the risk of developing high blood pressure increases in people with diabetes or prediabetes.
High blood can lead to many other health issues, including renal failure and other kidney diseases, heart failure, stroke, among others.
Furthermore, sodium is vital for maintaining a proper balance of body fluids.
Consuming an excessive amount of salt can cause high blood pressure or impair the kidneys resulting in fluid retention in the body.
Diabetes patients are particularly vulnerable to swelling in the feet several other health complications due to high sodium consumption.
Fortunately, there are simple ways to reduce the amount of salt in your diet and minimize or prevent risks of developing related health conditions without compromising the flavor or taste of your food.
Basic Guidelines to Maintain a Low Sodium Diabetic Diet
The allowed normal salt intake should not exceed 2,300 mg daily. However, if you are on a low sodium diet, your salt consumption should not exceed 1,500 mg per day.
If you want to maintain a healthy, low sodium diabetes diet, the following tips will come in handy.
Key elements in a diabetic diet are fruits, vegetables, and whole grains, making it one of the best eating plans for most everyone.
You can think of your diabetes diet as a healthy-eating plan that will assist you in controlling your blood sugar levels.
A low sodium diabetes diet is as simple as eating the healthiest low sodium diabetic-friendly foods in moderate amounts and adhering to a regular mealtime schedule, as described above.
If you want to maintain a healthy diabetes diet low in sodium, the following suggestions will be helpful.
1. Choose Whole Grains, Veggies, Fruits, and Low Sodium Fresh Meats
Fruits, vegetables, and whole grains are essential components of a diabetic diet, making it one of the healthiest eating plans available for most people.
You can also add lean animal proteins such as poultry and fish, fresh meat, and eggs. The sodium content in these foods is acceptable
2. Avoid Processed Food
While several people assume that the saltshaker is the main contributor to high sodium intake, packaged foods are the primary culprits. They are high in sodium for flavor and preservation and are popular with many people.
Processed foods, such as sausages, chips, pretzels, bacon, and lunchmeat, contain high sodium content, which would be bad for your health. Stay away from packaged and high-sodium canned foods.
3. Read the Labels
It is crucial to read the labels of all the foods and ingredients you are buying. You need to know the nutritional value and sodium content to determine if they are right for you.
Look for foods with no salt added and low sodium and sodium content that does not exceed 140 mg per serving. If you buy packaged or canned foods, the sodium content should not exceed 600 mg per serving.
4. Avoid Salad Dressing and Condiments
If you need to add seasoning to your food, you can sparingly. Salad dressings and seasoning are foods with the highest sodium content, so it would be best to avoid them.
Alternate the high sodium seasoning and condiments with herbs and spices.
5. Wash Your Foods
It is very important to wash and rinse your foods thoroughly to wash off any extra sodium in them.
6. Drink Water
Do not indulge in unhealthy drinks because they can raise your insulin levels.
Take your meals with plain water though you can also have other sugar-free drinks such as black, green, and herbal teas, black coffee, and veggie juice.
7. When Dining Out, Be Precise and Specific In Your Food Choices
Do not shy away from being intentional about how you want your food prepared when dining out.
Simple 7-Day Low-Sodium Diabetic Diet Plan
Make use of this low-sodium diet plan, which includes a week’s worth of delectable meals and snacks, each of which contains less than 1,500 mg of salt per serving.
They are low in sugar and high in nutrients, making them diabetic-friendly foods.
|Day||Breakfast||Snack 1||Lunch||Snack 2||Dinner|
|1||Overnight Oats||Cranberry Brie Bites||Chickpea curry with roasted cauliflower florets)||Medium sliced avocado with toasted sunflower seeds||Pan-Fried Chicken and Asparagus Bake|
|2||Baked Banana- Oatmeal Cups and Herbal Tea||Baby Carrots with Hummus||Quinoa with tofu, steamed broccoli, cooked Bok Choy and olive oil.||Vegetable Soup||Quinoa with Charred Shrimp and Pesto|
|3||Cooked oatmeal, Blueberries, and Chia Seeds||popped popcorn low-sodium garlic seasoning||Zucchini Noodles with Quick Turkey Bolognese topped and basil-infused olive oil||Diced peach with low-fat cottage cheese||Maple-Roasted Chicken Thighs with Sweet Potato Wedges and Brussels Sprouts|
|4||Low sodium blueberry pancakes with plain low-fat yogurt||Kale chips||Sheet-Pan Roasted Root Vegetables||Assorted veggies and low salt dip||One-Pot Garlic Shrimp and Spinach|
|5||Egg and veggie sandwich with unsweetened almond milk||Celery sticks with almond butter||Slow-Cooker Braised chicken with Carrots and Turnips||Unsweetened kefir||whole wheat couscous, sautéed eggplant, Cucumber, Olives, Fresh Basil|
|6||Sweet Potato Toast with one ounce goat cheese||Cherry Tomato with baby carrots and hummus||Chicken and White Bean Soup||I cup Pineapple||Pork tenderloin with asparagus|
|7||Oats, raisins, chopped walnuts||Frozen and thawed raspberries, with plain yogurt||Roast Chicken with cauliflower and low-fat low sodium French dressing)||I small banana with low fat Greek yoghurt||Chicken and White Bean Stew with Crusty Bread|
Maintaining low sugar levels by eating the appropriate foods is challenging. However, people with diabetes have several diet plans they can follow with effective results.
Your diabetes diet is simply a healthy-eating plan that will help you control your blood sugar.
A low sodium diabetes diet simply means eating the healthiest low sodium diabetic-friendly foods in moderate amounts and sticking to regular mealtimes.