Plus, six low-sodium recipes to include in your diet.
We’ve all been there–it’s easy to overindulge in salty snacks and feel sluggish and bloated the next day. So many classic favorites like chips and pretzels have an extremely high sodium content. Not only these processed foods but even unexpected daily staples like meats, soups, and salad dressings can cause a sodium spike. When building a nutrition plan, it’s important to watch your sodium intake. Too much sodium in your diet can cause high blood pressure, heart disease, and even a heart attack or stroke. However, it’s worth noting that an extreme deficit of sodium in your diet isn’t healthy either. So, what are the dietary guidelines for consuming a healthy amount of sodium? Does salt have calories? Is salt actually bad for you (even sea salt or Himalayan pink salt), and why exactly?
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Does Salt Have Calories?
Technically, no–salt contains zero calories at any serving size. However, consuming too much sodium causes your body to retain more water, which is why you may feel bloated or even gain some water weight. (Makes sense since eating a lot of salt makes you thirsty, right?) This is why high salt diets can cause hypertension and weight gain, especially around your stomach.
So, Is Salt Actually Bad for You?
Salt, aka sodium chloride or NaCl, is actually an essential nutrient in our diets that offers some health benefits. Eating sodium in moderation keeps us hydrated, provides electrolytes and supports a healthy nervous system. Iodized salt contains iodine, which is necessary to support thyroid function. And more “natural” salts like sea salt or Himalayan pink salt provide you with trace amounts of essential minerals and an extra boost in hydration.
However, eating a large amount of salt daily can be detrimental to your health, which is why it’s important to carefully watch your sodium levels. Aside from uncomfortable water retention, exceeding your recommended daily value of salt (around 2,300 milligrams of sodium) can also have more long-term health effects. These include headaches, increased blood pressure, kidney disease, kidney stones, osteoporosis, and even an enlarged heart or heart failure. So even though salt is calorie-free and necessary in moderation, excess sodium consumption is still extremely unhealthy.
Low-Sodium Recipes
An excess of salt is most often found in fast food and restaurant meals, so the easiest way to take control of your salt intake is to cook for yourself at home. There are a variety of quick and easy low-sodium recipes that taste great!
Quick and Easy Roasted Veggie Kebabs
These Quick and Easy Roasted Veggie Kebabs contain just 12mg of sodium per serving. They’re a fun way to switch up your dinner rotation while packing in a hearty serving of veggies. Plus, they take just 30 minutes to make!
Paleo Zucchini and Turkey Skillet
At just 78 mg of sodium per serving, this healthy Paleo Zucchini and Turkey Skillet is the perfect addition to your cooking repertoire. Ready in just 20 minutes, it’s packed with protein and veggies. Not to mention, the perfect medley of herbs makes it burst with flavor!
Skillet Balsamic Glazed Chicken and Potatoes
Our Skillet Balsamic Glazed Chicken and Potatoes recipe sits at just 158mg of sodium per serving. It’s a one-pot recipe and takes less than an hour, which makes it the perfect way to jazz up a weeknight dinner. It offers a balance of carbs and protein and a bit of a kick, and can be easily paired with a veggie.
Slow Cooker Chicken and Spring Vegetable Quinoa
This Slow Cooker Chicken and Spring Vegetable Quinoa has a creamy, risotto-like texture that’s sure to make it a household favorite. It’s packed with a variety of veggies and is low in calories but remarkably high in protein. Plus, it takes just 10 minutes to prep and throw in the slow cooker before work.
Pink Vegan Risotto
This Pink Vegan Risotto is the most fun way to eat the rainbow! It’s the perfect balance of sweet and savory and is packed with antioxidants from the beets. This dish is completely vegan, so it’s perfect if you’re looking to go plant-based (or just give meatless Mondays a try). Not to mention, it’s ready in just 45 minutes!
Berry and Walnut Salad
Our Berry and Walnut Salad is light, summery, and packed with flavor. It offers the perfect balance of sweet and savory and is ready in just 10 minutes. It works as a main course or a side dish, and it’s so easy to pack leftovers for lunch!
If you’ve ever asked yourself the question, “does salt have calories?” You might also enjoy reading our article: Where Does Fat Go When You Lose Weight?
What’s your favorite low-sodium snack or meal? Let us know below! Also, follow us on Instagram for more healthy recipes, and subscribe to our eNewsletter to get our latest faves delivered right to your inbox.
