We all know that salt is that ingredient in our diet without which the diet seems incomplete. In this article, we will read about all healthy & delicious low sodium snacks and you will find a recipe for it at the end of the article.
The way excessive consumption of sugar leads to diabetes, similarly,
The excessive consumption of salt leads to problems like blood pressure and many more. Very few people seem to be aware of the disadvantages of consuming excess salt.
People who seem suffering from diseases like blood pressure are asked to control the amount of salt in their diet.
Also, there are many benefits of consuming low sodium snacks for heart patients who have heart-related diseases.
But according to us, not only the BP patients should be concerned but everyone should be. Given below chart may clear you to doubt…
Well, you should not eat more salt than 6 gram i.e a small t-spoon throughout the day the average intake of sodium is about 3400 mg but in fact, we eat more salt than this, so you should need to add low sodium foods to your diet chart.
By enhancing the consumption of low sodium foods and snacks, will certainly prevent you from diseases.
The amount of salt (sodium) for a healthy diet should not be more than 2.4 grams per day. However, some cardiovascular patients only have to take 1.5 grams of sodium per day daily.
Consumption of much salt is harmful to health.
Salt cannot be separated from food, but you can reduce the intake of salt. Reducing the amount of salt in the food can reduce the risk of getting diseases.
Low Sodium Snacks List
Let’s look into the snacks list.
- Olive Oil Popcorn’s
- Sweet Potato Steak Fries
- Roasted Salty and Sweet Chickpeas
- Strawberry Smoothie
- Fruits Salad with Lemon Yogurt Jelly
- Dried Tomato Hummus
- Healthy No-Bake Fruits Tarts
- Vegan Chocolate Chips Banana Bread
Olive Oil Popcorn’s
Most of the people among us seem to be fond of eating popcorn every time, they are watching television. But do you know a small box of popcorn contains 1200-1400 mg of sodium easily? Is this much sodium is good for your health?
Of course, the answer is known – No..!! So instead of consuming those popcorn’s, you can easily try making popcorns at your home.
Well to make low sodium popcorn’s, you can use olive oil for this. Olive oil popcorn’s come under the list of low sodium snacks. And also you can use a pinch of salt.
Every time you want to eat popcorn’s then think twice before buying it from the market.
Sweet Potato Steak Fries
This low sodium snack is for the “sweet potato and french fries lovers”.
Well, baked sweet potato steak fries requires a pinch of salt. A pinch of salt is enough to enhance the taste of this delicious snack.
The caramelized flavor of sweet potato with having a pinch of salt will certainly prove to be a justice to your tongue.
Roasted Salty and Sweet Chickpeas
As we know that Chickpeas are chock-full of complex carbs, protein, fiber, iron, and folate. And all of these make Chickpeas a stellar snack.
The tasty chickpeas are baked for a high protein, low fat and low sodium snack that is going to overcome young hunger and sweet-savory tooth. The chickpeas are doused along with spices that are sodium free, and just a pinch of kosher salt and brown sugar is used in it.
If you want to have the market roasted canned chickpeas then go for the salt-free roasted canned chickpeas otherwise you can cook it your own.
If you are looking for a best low sodium snacks then, Strawberry smoothie is one of the best options. It not only helps in relaxing the blood vessels but also soothe your stomach.
Well, either you may try a strawberry smoothie or a banana smoothie. Both are chock-full of potassium.
By consuming food having potassium in enough quantity you can overcome from the adverse effects of sodium on your health.
So, if you want to counteract the adverse effects of sodium, then you must include either strawberry smoothie on a banana smoothie in your diet.
Fruit Salad with Lemon Yogurt Jelly
Lemon yogurt jellies seem to be on a new trend nowadays. You can consume yogurt jellies by adding it to the fruit salad. It is chock-full of protein, vitamin C and calcium.
You can overcome from the diseases, you suffer due to the deficiency of proteins, vitamin C and calcium. You need not sprinkle the salt over it.
So, this is why it is considered best for those who suffer from high blood pressure problems. Thus it is one of the sweet low sodium snacks you can serve to your visitors.
By serving this low sodium snack to your kids and visitors you can conquer their hearts♥.
Dried Tomato Hummus
You can serve dried tomato hummus with either the celery sticks or slices of cucumber. Both the slices of cucumber and celery sticks are chock-full of water as these both vegetables comes under the water packed vegetables and further, it helps in eliminating the plethora of sodium from your body.
And also in this, you don’t need to pour extra salt because hummus, is enough to enhance the salty, tangy sharp taste which it gets from yogurt.
Healthy No-Bake Fruit Tarts
With sodium free crust, grain and gluten, dates are considered to be rich in fiber and potassium. Where dates are chock-full of rich yogurt and calcium, their dates are also considered as one of the low sodium snacks.
This fruity delectable tart is one of the new ways to deal with your fruit cravings and hunger. And also the combination of yogurt and fruits will never ever disservice to your health.
Vegan Chocolate Chip Banana Bread
Banana bread is a dairy and egg free bread with having a plethora of potassium in it. Due to the presence of banana in it, it is advised to the numerous patients to consume it.
You can easily replace the chocolate chips with the finely chopped walnuts if you want to make this more salubrious snack.
It is also one of the low sodium snacks because this snack also requires a pinch of salt to be sprinkled over it only. This snack comes naturally, chock-full of flavors.
Low Sodium Snacks to Buy from Market
There are many sodium free snacks which you can buy easily from your nearby stores and also you will get low sodium snacks ideas.
Given below is the low sodium snacks list which is easily available, so anytime you are looking for the salt-free snacks, go for it…
- Unsalted Nuts: These nuts are salt-free in other words you can also say that these nuts work as low sodium snacks.
- Popcorn’s: As I have discussed in the initial part of this article. Always use olive oil for the popcorns. And try to eat popcorns without sprinkling salt over them.
- Apples with Peanut Butter: In this snack, you must ensure that the ingredient of peanut butter is plain grounded organic and should not have salt included in it.
- Celery sticks and Carrots: These can be eaten by dipping it in the yogurt. It will be savory and as well as salubrious.
Sodium/Salt-Free Snacks For Diabetics People
Diabetes is common nowadays. Diabetes patients are advised to stay away from sugar but also they need to be concerned regarding the intake of salt.
So here given below are the list of low sodium snacks for diabetic people
The combo of berries with Yogurt
This sodium free snacks not only helps in soothing the stomach but also it helps in dealing with many diseases.
Berries are rich in fiber and on the other hand yogurt is rich in protein.
So people who suffer from diseases due to the deficiency of protein and fiber may overcome from their diseases and the combination of tarty yogurt with the sweet berries is something worth of consuming.
Hummus and Veggies
As we all know hummus is a sauce made from the chickpeas and is become a stellar snack when it is paired with raw vegetables.
If you are suffering from diabetes, then by consuming avocado, a low sodium snack you may deal with the blood sugar levels.
Homemade Low Sodium Snacks
If you don’t want to go for the market low sodium snacks, then you need not to worry. And you can cook your own low sodium snacks.
Even this is the best option.
- Roasted Chickpeas
- Cocoa-Nut Almond Butter
- Quick And Easy Granola Bars
- Spinach Turkey Roll-Ups
- Vanilla Yogurt with Apricots
- Cauliflower Cheddar Bay Biscuits
- Vegan Pumpkin Bread
- Dried Tomato Hummus
- Olive Oil Popcorn
- Lemon Yogurt Jelly With Fruit Salad
- Sweet Potato Steak Fries
- Kale Chips
- Apple With Peanut Butter
- Trail Mix
Low Sodium Snacks Recipe
So, as we promised to share low sodium snack recipes with you, here we go.
Coconut Pumpkin Energy Balls
Here is the list of ingredients to be used in “Coconut Pumpkin Energy Balls” are given below:
- ¼ teaspoon of salt.
- 2 teaspoons of pumpkin pie spice.
- 2 tablespoons of honey.
- ¾ small bowl or cup of canned pumpkin.
- ⅓ cups of unsweetened coconut.
- ½ small bowl or cup of chopped slivered almonds.
- 1½ cups of old-fashioned oats.
Here is the step by step recipe to make this low sodium snack:
- In the first step, you need to preheat the oven to 300°F.
- Now it is the time to place coconut, almonds, and oats on a huge baking sheet. Bake and keep stirring it with ladle one or two times, until it turns to light brown color. Keep it for 8 to 10 minutes. After 10 minutes let it gets cold and keep it on a wire rack.
- Now it is the time to add cayenne, salt, pumpkin pie spice, honey and pumpkin in a large container. Keep stirring it in a toasted mixture of oats.
- Now you can give the shapes to the mixture. Pick the mixture in your hands and give it a shape of a ball and do it with the entire mixture. Pick a mixture of around 2 teaspoons in your hands.
- When the balls are ready then place it on the serving tray.
- Serve the tray having the balls on it, immediately or if you want to serve it later then you can keep it in the refrigerator by covering it. It can be long lasted for 2 days by keeping it in the refrigerator.
So, it was all about the low sodium snacks and a recipe of one low sodium snack “Coconut Pumpkin Energy Balls”.
4 Simple ways through which you can reduce the intake of sodium in your diet.
Replace Salt with the “Seasonings”
As a substitute for salt, there are many delicious ingredients that can be included in your diet and you can stay away from the salt.
Salsa, tarted sauce, chili powder, black pepper, lemon juice, oregano leaf, fresh vegetables and meat, garlic, spices, and herbs etc. are the best choices,
without barbecuing the food can also be delicious.
Fruits and Vegetables
Whenever it is possible you must select fresh or frozen vegetables and fruits.
Fresh fruits such as bananas, oranges and apples, fresh vegetables such as broccoli, carrots, spinach, frozen vegetables without sauce, canned vegetables in which sodium is low in quantity and are not much salted, also low sodium vegetable juice will work well.
Check the Label of Canned Vegetables
You must read the label written on canned vegetables properly, if you are not getting fresh vegetables, then taking sodium-free or low-sodium canned vegetables is better than high-sodium canned vegetables.
Then you must start reading the sodium quantity on the label before buying anything.
Do not Split Extra Salt in a Food
Well, if you have a bad habit of sprinkling the extra salt on the food then you must put some control over either your tongue or on your hands.
For this, first, pick up the salt bottles from your table and keep it aside.
Or you may simply stay away from a vessel containing salt. When you are reducing salt, sprinkle it only once and not many times. Slowly slowly, get rid of this habit.
Here are some additional tips for reducing sodium in your diet and the diet of your loved ones
Bored Reading? Here is the video which will provide you best tips
- Taste your food before adding salt.
- Eat more home-cooked foods.
- Check food label for sodium level.
- Try different sodium-free seasonings and herbs.
- Buy fresh fruits, vegetables, and meat.
- Purchase foods with “low sodium” or “no salt added”.
- Try to avoid eating processed foods.
- Avoid snacks which are notoriously high in sodium like chips or popcorn.
- Stay alert against sodium in drugs(medicines) such as Alka Seltzer and Penicillin.
- When possible, shop in health food stores as many of them are moving away from products containing high sodium content.
Low sodium snacks must be consumed instead of high sodium snacks. By consuming the right amount of salt, you can easily prevent yourself from diseases like high blood pressure, heart disease, kidney failure, and other diseases.
So when you can easily prevent yourself from such diseases, then why not you should prevent yourself? Must ask this question to yourself at least once or every time you are thinking to consume any high sodium snack.
Ankush Saha is a professional Blogger, Graphic Designer and an Athlete from Mumbai, India. He has been blogging for two years.
He uses his blog onlinenutritiondiet.com to provide quality content & guide people about nutrition, diet and a natural way of improving health. His blog mainly focuses on Healthy Eating, Food & Recipes, Fitness & Workout, Health Tips and much more