Indian Food

Sodium In Indian Food


For several people, a low-sodium diet is essential. Every day, such a large number of us burn-through undeniably more sodium than is needed, bringing about hypertension and an expanded danger of coronary illness, stroke, and different intricacies. Nonetheless, the issue is that sodium is very difficult to stay away from, especially in protected food sources and eatery food. Is it conceivable to eat great Indian food while additionally restricting your sodium admission?

There are many different methods of reducing the sodium content of Indian food. However, Indian cuisine is famous for its strong flavoring agents. Therefore, it makes it simple to achieve a good taste without ever using salt. For most individuals, table salt is the main source of sodium, so eliminating it from the diet is a vital aspect of a low-sodium diet. Nevertheless, some dishes may have a higher salt content than others. If you’re on a low-sodium diet, avoid fried foods and instead opt for baked options. Soups and creamy curries should be avoided in favor of tandoor-based meals.


Salt utilization doesn’t surpass 3 to 5 mg each day on a worldwide scale. As indicated by Dr. Hemal Shah, senior nephrologist and secretary of the Amar Gandhi Foundation, Indians eat around 10 mg each day on average.

In specific, a lot of salt is there in the Indian diet. Chutneys, bhajias, farsan, namkeen, sauces, pickles with pointlessly pungent dry chutney, Chinese food with various soy sauces, and pungent chaat items like Paani puri, and so forth are burned-through. Abundance salt is found in handled food varieties like fries, pizzas, burgers, and pasta.

People likewise request chaat masala to be sprinkled on their organic product platters. Chaat masala has a great deal of salt applied to it, he explains.


Hypertension is the world’s subsequent driving reason for illness identified with kidney sickness. Poorly regulated blood pressure is there for every other kidney patient, such as for a diabetic kidney patient.

Because of excessive salt intake and uncontrolled blood pressure, the disease may create serious kidney disease and accelerate kidney failure. However, it forces one into dialysis sooner.

Furthermore, kidney patients are 100 times more likely to develop heart disease or suffer a paralytic attack. Fluid retention in kidney patients manifests as inflammation of the face and legs. However, high salt intake may exacerbate it, causing them to swell even further and forcing water into the lungs. Therefore, requiring hospital admission or urgent dialysis.

Indian food

Sodium-Rich Foods

Since sodium is present in several foods in the typical Indian diet, it doesn’t take much to meet and surpass the daily limit. Here are four things to stop or consume less of if you want to cut down on your sodium intake.


Sodium is present in both canned and bottled soups, but the quantity varies based on the product and brand. However, soups can have anywhere from 66 milligrams to 1,880 milligrams of sodium per serving. The typical amount of sodium in a can of soup is 410 milligrams, but so many products have far more.

Cottage Cheese 

While this dairy product is full of protein and phosphorus, it is also high in sodium. For 1/2 cup of cottage cheese, many brands have 300 to 400 milligrams of calcium, with some brands exceeding 900 milligrams.

Foods that are Frozen

Frozen foods, including those sold as nutritious or low-sodium, are high in sodium. Single plate lasagnas can contain up to 900 milligrams of sodium. Also, a single slice of pizza can contain up to 700 milligrams.

Sauces are a Form of Condiment 

Sodium levels in sauces and condiments can be comparatively high. Soy sauce can have up to 1,000 milligrams of sodium for every tablespoon, though grill sauce has around 450 milligrams.

Alternatives with Low Sodium

Here are some examples of low-sodium foods to help you choose healthy choices at the supermarket.

Fruits and Vegetables are Number One.

Sodium levels in fresh and processed fruits and vegetables are usually low. Beets, for example, have only 65 milligrammes of sodium per half-cup serving while also providing iron, potassium, and folic acid. However, broccoli has just 15 mg of sodium per ½, while citrus fruits have none.

Brown Rice

Brown rice has just 10 milligrammes of sodium per cup. This diet also contains a lot of fiber, manganese (which aids bone growth), selenium (which aids metabolic rate), and a variety of phytonutrients, which are natural chemicals that can aid in disease prevention.

Olive Oil

Olive oil contains a high amount of micronutrients and omega-3 fatty acids, making it a heart-healthy snack. Also, it has a low sodium content, with just 0.27 milligrams per tablespoon.

Using Rock Salt

When saltwater from either a sea or lake evaporates, leaving behind colorful sodium chloride particles, it forms sendha namak.

It’s also known as rock salt, halite, or saindhava lavana.

While Himalayan pink salt is among the most well-known forms of rock salt, there are many others.

Ayurveda, the Indian philosophy of complementary medicine, holds Sendha namak in high regard. Rock salts, by this tradition, have many health benefits. However, It includes the treatment of colds and coughs, as well as aiding digestion and vision.

Sendha namak maintains low sodium level in your body

You may be aware that enough salt can be harmful to your health, but too little sodium can also be harmful.

Insufficient sodium can lead to poor sleep, behavioral disturbances, seizures, and convulsions, as well as coma and death in extreme cases.

Low sodium levels relate to falls, shakiness, and attention problems.

Replacing normal salt with rock salt in your daily routine can help you maintain your blood pressure and sodium levels in the body.


Indian food is high on salt as we have discussed above. Excessive sodium has bad effects on the body. So, try cutting your sodium intake.

Many salt replacements exist, and a number of them use potassium to replace all or most of the sodium. Most people may use them, but potassium consumption is affected by some medical conditions (such as kidney disease) and drugs. If you’re not sure if a salt replacement is right for you, talk to your doctor.

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