People with diabetes are more likely to develop high blood pressure, and their excessive salt intake can raise their blood pressure. Therefore, your doctor or dietitian may ask people with diabetes to limit or avoid the following high-salt foods.
- Salt and seasoned salt (or salt-containing seasonings).
- Boxes of mixed potatoes, rice, or pasta.
- Canned meats.
- Canned soups and vegetables (with sodium).
- Pickled or processed foods.
- Ketchup, mustard, salad dressings, other spreads and canned sauces.
- Processed packaged soups, broths or sauces.
- Pickled foods.
- Processed meats, such as luncheon meats, sausages, bacon and ham.
- Olives.
- Salty snacks.
- Sodium glutamate or chicken extract (often used in Chinese food).
- Soy sauce and steak sauce.
8 low-salt cooking tips
For people with diabetes, here are ways to help lower the amount of salt in your diet.
- Use fresh ingredients or foods without added salt.
- Remove or reduce the salt you usually add to your favorite recipes. Salt can be removed from most recipes, but if a recipe suggests yeast, do not remove the salt.
- Try using orange or pineapple juice as a base for cured meats.
- Avoid canned packaged soups, entrees, vegetables, pasta and rice mixtures, as well as frozen meals, ready-to-eat cereals and puddings, gravies and sauce mixes.
- Choose frozen entrees that contain less than 600 mg of sodium per serving (140 mg of sodium per serving is considered low sodium) and limit yourself to one frozen entree per day.
- Use fresh, frozen, or canned vegetables with no added salt.
- Eat low-sodium canned soups.
- Avoid seasoning mixes and spices that contain salt, such as garlic salt.
Spice substitutes for salt
Herbs and spices can improve the natural flavor of foods without adding salt, and these salt-free seasonings include the following categories.
- Basil.
- Basil.
- Celery seed.
- Pepper powder.
- Leek.
- Cinnamon.
- Cocoa powder.
- Cumin.
- Curry.
- Dill.
- Flavoring extracts (vanilla, almond, etc.).
- Garlic.
- Garlic powder.
- Lemon or lime juice.
- Marjoram.
- Mint.
- Salt-free seasoning mix.
- Nutmeg.
- Onion powder.
- Oregano.
- Chili powder.
- Cilantro.
- Pepper.
- Bell pepper.
- Rosemary.
- Sage.
- Balsam mint.
- Thyme.
Homemade herb and seasoning blends can help reduce the use of salt. Here are some common seasoning blends for meat, poultry, fish, vegetables, soups and salads.
- Spicy seasoning mixes.
- 2 tablespoons (1 tablespoon 15 grams) grated dried spearmint;
- 1/4 teaspoon (1 teaspoon 5 grams) freshly ground white pepper;
- 1 tablespoon dry mustard;
- 1/4 teaspoon ground cumin;
- 2½ teaspoons onion powder;
- 1/2 teaspoon garlic powder;
- 1/4 teaspoon curry powder.
- Salt-free delicious seasoning.
- 2 teaspoons garlic powder;
- 1 teaspoon basil;
- 1 teaspoon oregano;
- 1 teaspoon crushed lemon zest or lemon juice concentrate.
- Herbal Seasoning.
- 2 tablespoons finely grated dried dill or basil leaves;
- 1 teaspoon celery seeds;
- 2 tablespoons onion powder;
- 1/4 teaspoon grated dried oregano;
- A pinch of freshly ground pepper.
- Spicy seasoning.
- 1 teaspoon cloves;
- 1 teaspoon peppercorns;
- 2 teaspoons chili powder;
- 1 teaspoon crushed coriander seeds;
- 1 tablespoon rosemary.
Salt reduction tips in restaurants
Here are a few salt reduction tips in restaurants to help people with diabetes limit their salt intake when eating at restaurants.
- Hors d’oeuvres.
- Choose fresh fruits and vegetables;
- Avoid soups and stocks;
- Avoid bread and rising breads such as crostini.
- Salads.
- Choose fresh fruits and vegetables;
- Avoid pickles, canned or pickled vegetables, cured meats, seasoned croutons, cheese, and salted nuts;
- Separate dressings from salads and serve in small amounts.
- Main course.
- Choose regular foods, including meat, poultry, fish or shellfish that are roasted in different ways;
- Choose regular vegetables, potatoes and noodles;
- Ask your server if there is a low-sodium menu and ask how the food is prepared:
- Require foods cooked without salt or MSG (chicken essence);
- Avoid restaurants that are unable to prepare special diets (such as buffet restaurants or food trucks);
- Avoid casserole-type dishes, mixed dishes, gravies and sauces;
- Avoid French fries, special sauces, dressings and cheeses;
- Avoid salted condiments and side dishes, such as olives and pickles.
- Desserts.
- Fresh fruit;
- Ice cream;
- Smoothies;
- Jelly;
- Cake clearing.