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Sodium Sources
Top Sources of Sodium in Our Diet

About 70% of sodium intake in US Diet comes from Ultra-Processed Foods (UPFs). The top six sources are: Bread & Rolls, Pizza, Sandwiches, Cold Cuts & Cured Meats, Soups, Burritos & Tacos.

Those who follow Whole Food Plant-Based guidelines may wish to study sodium content of (a) Kimchi, Sauerkraut & Pickles, (b) Bread, (c) Soy Sauce, (d) Oil-Free Hummus, (e) Baking Soda & Baking Powder, and (f) Electrolytes.

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Salt in Meat

I was surprised to learn that salt is routinely injected into meat in USA!

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Kimchi, Sauerkraut & Pickles

Should we consume salty fermented preparations like kimchi, sauerkraut and pickles. Through videos and articles by Dr Greger and Dr Peter Rogers, I learnt that an association between intake of such foods and increased risk for gastric cancer has been observed. Thus it is best to avoid such foods.

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Sodium in Bread

The first time I heard that bread was a major source of sodium in our diet, I was surprised! Isn't bread mildly sweet, primarily made of carbohydrates? Yeah, but it also has a significant amount of sodium (derived from salt added to bread)! Is there an SOS-Free bread, with no Salt, Oil or Sugar? Luckily, yes! Ezekiel 4:9 Low Sodium bread.

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Sodium in Soy Sauce

Soy sauce has a LOT of sodium! Even "Reduced Sodium Soy Sauce" has a surprising amount of sodium! What are some soy sauce alternatives?

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Sodium in Oil-Free Hummus

Nowadays, some brands of hummus make oil-free hummus! No Added Sugars either. But what about sodium?

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Sodium in Baking Soda & Baking Powder

If we wish to be strict with our total sodium intake, it may be helpful to know that 1 tsp baking soda (sodium bicarbonate) has ≈ 600 mg sodium, and 1 tsp baking powder (sodium bicarbonate and other additives) has ≈ 260 mg sodium.

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Sodium in Electrolytes

In the past, during hikes and backpacking trips, I would cosume some electrolytes and/or coconut water. After watching a "myth buster" Dr Greger video focused on exercise-related hydration, I learnt that water will suffice.

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Sodium in Desserts

Is salt added to desserts too? Yes! Dessert recipes like kheer (pudding) and brownies may have a pinch of salt "to balance the flavors" — whatever that means. Do we really need to add some salt to desserts? No! I bet that they will taste excellent without salt.

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