Diabetic Low Fat Low Sodium Diet

Which Is More Important: Low Sugar or Low Sodium?

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The typical American diet has too much sodium and sugar. The health benefits of reducing your intake of sugar and sodium are well-documented and include reduced chances of developing Type 2 diabetes and high blood pressure. Restricting intake of each of these dietary components is important, but for some people focusing on one over the other may make sense.

The Not-So-Sweet Truth

The American diet typically contains twice the recommended amount of sugar, according to Harvard Health Publications. Eating too much dietary sugar puts a greater load on your pancreas to secrete insulin, which may increase your risk for developing Type 2 diabetes. And because added sugar is often associated with poor nutritive-value foods such as snacks and sodas, extra dietary sugar adds calories without filling you up. In fact, many scientists believe that America's obesity problem can be attributed to extra dietary sugar, according to MayoClinic.com. One of the ways your body copes with extra sugar is by converting it into triglycerides, and increased levels of these fat particles can accelerate atherosclerosis.

Sodium and Heart Disease

Although sodium is essential for your body to function, Americans often eat way too much of it. You only need about 1 gram of sodium per day, according to Harvard Health Publications, but Americans frequently consume 4 grams or more. Sodium adds to the flavor of foods and can help prolong the shelf life of processed food products. But too much sodium can be detrimental to your health. Sodium is generally well regulated by the body, although some people are sensitive to the effects of extra dietary sodium. These people may develop high blood pressure when they consume too much sodium. The effects of high blood pressure induce the progression of heart disease, leading to an increased risk of heart attack or stroke.

Structuring Your Diet Around Your Needs

Most Americans need to cut back on their intake of sugar and sodium. Depending on your medical and family history, you may choose to restrict your intake of excess sodium or sugar, or both. If you have a family history of heart disease or have been diagnosed with high blood pressure, restricting dietary sodium should be a priority. Some groups of people -- African Americans and those 40 and older -- need to be especially mindful of their sodium intake. On the other hand, if you have battled weight problems, or Type 2 diabetes runs in your family, you need to focus on restricting excess dietary sugar. Make no mistake, though: excess dietary sugar and sodium are both enemies of health and longevity.

Reducing Your Intake of Sugar and Sodium

Focus on eating fresh fruits and vegetables and unprocessed foods. High sodium items to avoid include soy sauce, soups, cheese and cured meat. In addition, take it easy with the salt shaker. Avoid drinking your calories in the form of sodas, fruit juices and sugary beverages. Cut back on potatoes, which are quickly broken down into sugars in your digestive tract. When eating out, be mindful of the menu choices you make. It is a good idea to check online before going to a restaurant to determine how much sugar, sodium and calories are in the meal you want. Many restaurants have healthy dining options available, such as salads and low-fat items. Splitting your meal or choosing from the kids' menu can also be good options.

References

Resources

Writer Bio

Andrew Potter is a registered dietitian living in Cincinnati. He graduated from the University of Cincinnati with a Bachelor of Science in food and nutrition. Potter also completed a dietetic internship and earned a Master of Science in human sciences from Texas A&M University-Kingsville.

Diabetic Low Fat Low Sodium Diet

Source: https://healthyeating.sfgate.com/important-low-sugar-low-sodium-10942.html

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