If you have diabetes, eating a healthy diet is critical to managing your health. One area that you may need to pay particular attention to is your sodium intake. Sodium, found in salt, can be harmful to people with diabetes if consumed in excess.

However, this doesn’t mean you have to give up on flavor. Here are some tips for using salt wisely in your diet as a person with diabetes.

What is Sodium?

Sodium is a natural mineral found in many foods. It’s a key electrolyte that helps regulate your body’s fluid balance, blood pressure, and muscle and nerve function.

However, when consumed in excess, it can increase your risk of heart disease and stroke.

How Much Sodium Should People with Diabetes Consume?

According to the American Diabetes Association, people with diabetes should consume no more than 2,300 milligrams of sodium per day. However, if you have high blood pressure or kidney problems, your doctor may recommend a lower sodium intake.

Where is Sodium Found?

Sodium is commonly found in table salt, but it’s also found in many processed and pre-packaged foods, such as canned soups, crackers, chips, and frozen dinners.

This is why it’s important to read food labels and choose low-sodium options whenever possible.

Use Herbs and Spices to Add Flavor

If you’re trying to cut down on salt, try using herbs and spices to add flavor to your food. Some great options include:.

Garlic
Ginger
Cumin
Basil
Oregano
Thyme
Curry Powder

Experiment with different herbs and spices to find your favorites. You may be surprised how delicious your food can taste without relying on salt.

Get Creative with Vinegar and Citrus

Vinegar and citrus fruits like lemons and limes can add a tangy flavor to your food without adding salt.

Try making a vinaigrette with olive oil, vinegar, and Dijon mustard to dress your salads or use lemon or lime juice to marinate your fish or chicken.

Choose Low-Sodium Foods

When grocery shopping, look for low-sodium or unsalted options. Compare food labels to find products with the lowest amount of sodium per serving. Remember, even foods that don’t taste salty, like bread or cereal, can still contain sodium.

Avoid Processed Foods

Processed and pre-packaged foods are often high in sodium. Instead of relying on these foods, try cooking more meals at home from fresh ingredients.

Gradually Reduce Your Salt Intake

If you’re used to eating a lot of salty foods, it can be challenging to transition to a lower-sodium diet. One approach is to gradually reduce your salt intake by cutting back a little each week.

This will give your taste buds time to adjust and make the transition easier.

Use Salt Substitutes Wisely

Salt substitutes can be a good alternative for people who need to reduce their sodium intake. However, they’re not suitable for everyone. If you have kidney problems, for example, they may not be safe for you to use.

Some salt substitutes also contain potassium, which can be harmful if you have kidney problems or are taking certain medications.

If you’re considering using a salt substitute, talk to your doctor or a registered dietitian first.