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Pocket Guide to Low Sodium Foods 2nd Edition
 

> Calories
> Fats and Cholesterol
> Carbohydrates, Fiber and Sugar
> Sodium

Calories
Calories measure the amount of energy contained in foods and are calculated based on the amount of carbohydrates, fat, and protein within the food. (Alcohol also provides calories.)

Once consumed and digested, food is converted to glucose which fuels everything the body does, like walking, talking, and breathing. The amount of calories needed is different for every individual. For example, the more active an individual, the greater the caloric need. However, when the body takes in more calories than it requires, the extra energy is stored as body fat.
 

Cholesterol and Fats
Cholesterol and fats are essential to the human body, however, too much of either can be detrimental to your health.

Cholesterol
Cholesterol is a waxy, fat-like substance produced naturally in the body and is necessary for many bodily functions. The body manufactures all the cholesterol it needs and circulates it via the bloodstream, which separates it into “good” and “bad” lipoproteins.

The bad, or low-density lipoproteins (LDL), stick to the blood vessel walls contributing to clogged arteries and hypertension, and is the leading cause for heart disease. The good, or high-density lipoproteins (HDL), unstick LDLs and help move them through the bloodstream and out of the body. This is why the ratio of HDL to LDL is important.

Over time the LDL deposits (along with fat) build up, causing the arteries to clog. As the arteries narrow, the flow of blood decreases and blood pressure increases. This build-up of fatty deposits is also a major factor in coronary disease and strokes.

Research indicates that saturated fats and trans-fatty acids have a greater impact in raising cholesterol than from eating dietary cholesterol. It should be noted, that most foods high in cholesterol are also high in saturated fats, and vice versa.

Cholesterol is found mainly in animal foods (meat, poultry, fish, egg yolks, and dairy products), it is not found in plant foods. The daily recommendation for cholesterol is less than 300mg.

Fat
Not all fats are harmful and have been classified as either good or bad. Saturated fat is considered bad, as too much of it raises LDL cholesterol levels. Monounsaturated and polyunsaturated fats help lower cholesterol and are considered good. (Although too much of any fat raises blood cholesterol levels, all fats should be used in moderation.)

Trans fatty acids, considered saturated and classified as bad, not only raise LDLs, but also decrease HDLs. Many experts believe trans fats are as bad as, if not worse than, saturated fats.

If a product lists hydrogenated or partially hydrogenated in the ingredients, it has trans-fatty acids. Be aware that many low-fat, low-cholesterol products may have trans fats.

The American Heart Association (AHA) suggests no more than 30% of total calories come from fat and no more than 10% from saturated fat (7% if you have heart disease, diabetes, or high LDL cholesterol). As a general rule, any food that has 5% or less fat is considered low in fat; 20% or more, is high. Choose fats with 2g or less saturated fat per serving.
 

Carbohydrates, Fiber and Sugar
Carbohydrates are the body’s supplier of energy. Once consumed carbohydrates are converted into two basic forms: simple carbohydrates (found in sugars) and complex carbohydrates (comprised of starches and fibers). Except for fiber, which is not digestible, all carbohydrates turn directly into sugar (glucose) in the bloodstream and affect blood glucose in different ways.

Foods high in complex carbohydrates are usually low in calories, saturated fat, and cholesterol. They are found primarily in plant foods, such as fruits, vegetables, whole grains, beans, and legumes. They also are present in dairy products.

Daily caloric intake of carbohydrates should be between 55-60% (or 25-35 grams) with an emphasis on complex carbohydrates.

Fiber
Fiber is the part of food that is not digested. There are two types of fiber — soluble and insoluble.

The amount of fiber also affects blood glucose. The more fiber in a food, the slower the digestion and absorption of sugars. To help understand fiber’s influence on blood glucose, the glycemic index (GI) was developed. Using glucose (the highest rated GI) as a standard, a food is ranked by how fast it is digested and how much it causes blood glucose to rise.

The recommended level of total insoluble and soluble fiber is 20-35 grams per day. Look for a minimum of 3 grams of fiber per serving, but 5 grams or more is better.

Sugar
Sugar consumption has been on the increase and experts believe diets high in sugar are contributing to many of today’s health problems, including hypertension and heart disease.

Current research indicates long-term consumption of a diet high in refined (simple) carbohydrates produces higher insulin levels. As insulin levels elevate, adrenaline production is stimulated, which can cause blood vessel constriction and increased sodium retention. Additionally, high carbohydrate intake has been linked to increased LDL and decreased HDL cholesterol.

Even though the RDVs have no sugar guidelines, the US Dept. of Agriculture (USDA) advises limiting sugar to 10 teaspoons (47g) a day (based on a 2,000-calorie diet).
 

Sodium
Sodium is essential to the body. About 500mg a day is needed to help regulate fluids and maintain normal functioning of nerves and muscles. If excess sodium is not used, fluid builds up (water retention) increasing the work of the heart and kidneys.

Select foods that contain less than 5 percent of the daily value for sodium (or about 100mg per serving). Experts suggest limiting any food that has more than 480mg sodium per serving.