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Improve health by limiting your intake of sugar, salt

It's estimated that the average North American consumes more than 63 grams of sugar per day (the equivalent of more than four tablespoons) and an average of 3,400 mg of sodium (more than one tablespoon of table salt).

It's estimated that the average North American consumes more than 63 grams of sugar per day (the equivalent of more than four tablespoons) and an average of 3,400 mg of sodium (more than one tablespoon of table salt).

While there are no firm recommendations on daily sugar, limits for sodium are set at 1,500-2,300 mg per day. Be mindful of your sugar and salt intake and you will remove two culprits that corrupt health.

Sodium, a component of table salt, is used to flavour and preserve food. In moderation, sodium is an essential electrolyte that affects fluid balance and hydration.

Unfortunately, too much sodium can lead to fluid retention, a feeling of puffiness and high blood pressure. The World Health Organization has declared high blood pressure the largest risk factor for mortality.

Further, hypertension sets the stage for cardiovascular disease, the No. 1 killer of Canadians.

Other than table salt, the top sources of dietary sodium are fast food and packaged foods such as bread, processed meat, pasta dishes, soup, chips, and vegetable and tomato juice.

Where possible, reduce unnecessary exposure to salt and keep your sodium status out of the red. Instead, use herbs, spices, Bragg's liquid amino, fresh vegetables and fruits to build the flavour of foods.

Like salt, excess sugar can raise blood pressure and disrupt health. Too much sugar causes a surplus of glucose in the blood, adding volume to arterial blood and bolstering bloodvessel pressure.

Consuming sugar can lead to blood sugar deregulation, increased inflammation and fat gain. Read food labels and keep the amount of sugar to less than 50 per cent of the total carbohydrates in a food item. Better yet, keep the grams per serving in the five-or-less range.

Compare nutrition panels and choose the option with less sugar. Foods such as peanut butter and tomato paste offer sugared and non-sugared varieties. Choose plain yogurt over sweetened and add your own fruit for more flavour. If this is still too bitter, it's better to add your own maple syrup and vanilla to manage the amount of sugar you consume.