Question of the Week from FOODPICKER.org

Here is a question I received from FOODPICKER.org:

"I have type 2 diabetes and high blood pressure. Someone suggested I try “Original No Salt” which is Sodium-free instead of salt. Is it a safe alternative for my use?"

A: "Original No Salt" does not contain sodium, and thus is safe to use if you have hypertension, also known as high blood pressure. There is a direct link between sodium intake and an increase in blood pressure, which is why you are told to lower the sodium in your diet.

Products such as "Original No Salt" are good alternatives to table salt, but there are many other ways to flavor your food. You might try herbs (fresh herbs are particularly flavorful), spices, pepper, lemon and lime juice. Mrs Dash is a brand of salt-free herb flavor mixes, but you can easily create your own herb mix at home for a fraction of the cost - just buy your favorite herbs and mix together in a jar. Here are some other seasoning ideas from the American Heart Association.

You should also be aware that the majority of sodium in our diet comes from processed foods - NOT from salt added during cooking or at the table. Processed foods are loaded with sodium! Be sure to check both the serving size and the sodium content of any food you buy with a Nutrition Facts label. Foods particularly high in sodium include anything canned (soups, beans and vegetables), lunch meats, sausage, salami and cheese. Sodium content will vary from brand-to-brand, so be sure to do some comparing.

By making simple substitutions, you can dramatically reduce the sodium you eat: buy frozen or fresh vegetables instead of canned. Buy dehydrated beans (in bags) and cook your own, or rinse canned beans before eating.

You may also be interested in learning about the DASH (Dietary Approaches to Stop Hypertension) diet plan which has been shown to lower blood pressure. The DASH diet focuses on plenty of fresh vegetables, fruits, low fat dairy, whole grains, nuts and lean meats. This diet would also be appropriate for someone with type 2 diabetes. You can learn more about the DASH diet here and here is a brochure (pdf)

Do you know someone with diabetes? They can send their questions to: diabetes@foodpicker.org