Excessive intake of both salt and sugar is associated with an increased risk of chronic diseases like diabetes and osteoporosis. In fact, salt is the greatest threat to the health of Americans, reports The Center for the Science in the Public Interest. Sugar is not far behind in its negative impact on health, and Harvard University School of Public Health claims that sugar intake is closely tied to obesity. While much of modern food is laden in sugar and salt, there are plenty of foods to choose from that have little of either.
Green Beans
Green beans, like most fresh vegetables, are low in sugar and salt. University of Illinois reports that a 1/2 cup serving of cooked green beans contain less than 2 g of sodium and fewer than 5 g of sugar, according to the University of Illinois Department of Food Science and Human Nutrition. Green beans are also rich in the antioxidant vitamin C. On the other hand, canned green beans can be very high in salt. While fresh green beans are a preferable choice, if you do choose to eat canned green beans, choose the reduced sodium variety.
Brown Rice
Brown rice, a healthy whole grain choice, is virtually free of sugar and salt. A cup of cooked brown rice, PeerTrainer.com reports, has 1 g of sugar and only 10 mg of sodium. Of course, the amount of sugar and salt can be changed significantly depending on the cooking method. To keep brown rice a low salt side dish, boil the rice without adding salt to the water. Also, avoid adding sauces like soy sauce or Alfredo sauce.
Lentils
Lentils are a protein- and vitamin-rich meat substitute that can be incorporated into a variety of dishes like soups and stews. The USA Dry Pea and Lentil Council reports that a 1/4 cup of cooked lentils are 100 percent sugar and sodium free. Lentils are rich in iron and folic acid. Canned lentil soups, while more convenient than cooking lentils at home, are significantly higher in salt than fresh lentils.
Almonds
Almonds are a healthy low sugar and low salt snack rich in heart healthy nutrients like vitamin E and dietary fiber. Raw unsalted almonds contains no sodium and less than two grams of sugar, Nutri-Facts.com reports. When choosing almonds, check the label for sodium content. Some brands of almonds add significant amounts of salt and sugar to enhance flavor.
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