What are warning signs of high sodium in packaged Indian foods?

Question

Discover the warning signs of high sodium on packaged food labels. Learn to spot hidden salt to protect your family's heart health and blood pressure.

Answer 1

Look for labels that prominently feature 'sodium,' 'salt,' or 'Na' (the chemical symbol for sodium). Also, check the Nutrition Facts panel for the % Daily Value (%DV) of sodium; anything above 20% DV per serving is considered high.

Detailed Explanation:

Identifying high sodium content in packaged Indian foods requires careful label reading. Here's a breakdown of what to look for:

1. Check the Ingredient List: Scan the ingredient list for words like 'sodium,' 'salt,' 'monosodium glutamate (MSG),' 'baking soda,' 'sodium benzoate,' or any ingredient containing 'Na.' The earlier these ingredients appear on the list, the higher the sodium content is likely to be.

2. Read the Nutrition Facts Panel: This is the most reliable source of information. Locate the 'Sodium' entry. Pay attention to both the amount of sodium (in milligrams) per serving and the % Daily Value (%DV). The %DV tells you how much that serving contributes to your daily sodium intake.

3. Understand % Daily Value (%DV):

   • 5% DV or less of sodium per serving is considered low.

   • 20% DV or more of sodium per serving is considered high.

4. Serving Size Matters: Be mindful of the serving size listed on the package. If you consume more than one serving, you'll need to multiply the sodium content accordingly.

5. Compare Products: When possible, compare the sodium content of different brands or varieties of the same food. Choose the option with the lowest sodium content.

Pro Tip:

Be wary of products labeled 'low fat' or 'reduced fat.' Manufacturers often add extra sodium to compensate for the flavor lost when fat is removed. Always check the sodium content, even if the product claims to be healthier in other ways.