Sugar or Salt ? Cut back both for Health

   

               (Source: Shutterstock) 

    Sugary and salty foods are to be ranked the last in a healthy heart diet due to the high caloric content of sugar and sodium content of salt. You will be surprised to know that 1 teaspoon of sugar adds on 20 calories to your menu and all the excess calories get stored as fat, which is one of the most common causes of heart disease. 

       

      On the other hand, most doctors and nutritionist advise to restrict the consumption of salt as well. This is because very often people with heart disease have sodium retention in the body which is also responsible for narrowing the blood supply to the heart.

(Source : Shutterstock)

Here are some handy hints to give up the sugar and salt habit and eat healthy.

1] Decreasing the intake of sugar and salt gradually is sure to help you steadily acquire a taste for food with lower quantities of both. Do not stock sugary and salty foods like biscuits, chocolates, mithais, wafers, etc. at home. Instead, stock up your pantry with low fat and low sugar biscuits like Cream Cracker or Marie, basktfuls of fruits, popcorn made with minimal fat, puffed rice, no fat khakhras etc.

2] Avoid the consumption of alcohol and soft drinks as they abound in sugar.

3] Sugary foods like cakes, puddings, pies and cookies are also high in fat and cholesterol. It is a wise decision to stay away from these sugar-laden treats. Use complex carbohydrates such as fruits and vegetables to satisfy your sugar craving.

4] Restrict the consumption of table salt. An easy way to adapt this into your daily life is by removing the salt-shaker from the dining table and replacing it with pepper-shaker. If you must add salt on the table, then avoid it while cooking. 

5] Experiment with herbs. Season foods with tulsi leaves, curry powder, oregano, chilli powder, fill, Caraway seeds, cloves, coriander seeds, cumin seeds, ginger, mustard powder, pepper, sesame seeds, lemon juice, garlic, orange rind etc. as these ingredients tend to cut down the need for salt.

6] Eat more fresh fruits and vegetables like guava, orange, papaya, peach, chickoo, brinjal, cucumber, french beans, ladies finger etc. which are low in sodium and high in potassium , as this tends to counteract the effects of high sodium levels in the body.

7] Avoid papads, pickles, canned and preserved foods, salted foods like chips, popcorn, Sev., butter, cheese, salted biscuits, bread and ketchups as these have a high sodium content. 

8] Read nutrition labels on packaged foods correctly. Watch out for words like salt, sodium, sodium chloride and MSG (mono sodium glutamate) as all these are sodium compounds which add up to your total sodium intake.

Frequently asked questions about this are:

1) What is more soluble (ghulensheel) between sugar and salt?

Answer : A greater weight of sugar will dissolve in a fixed quantity of water than will salt in that same amount of water.

2) Is the mixture of salt, curd & sugar is useful for hairs?

Answer: Only curd is useful for hairs not salt in it. Eating curd with little sugar is good for health. 

3) Can we give sugar or salt to dogs?

Answer: Dogs also may get addicted to salty or sugary food as we do. Little sugar and salt is good. You can give homemade meal with no added sugar or salt.