A diet low in sugar and salt can help persons suffering from diabetes or high blood pressure as well as the elderly. Low sugar and low salt diets are great for attaining and maintaining a healthy weight. If you're trying to lose weight, you must adjust your total caloric intake and limit salt and sugar. Exercise will also help you reach your goals.
Benefits
Decreasing the amount of sugar you eat each day helps you fend off food cravings unrelated to actual hunger. When you restrict sugar intake, your blood sugar levels remain level and you avoid mood swings that sugar may aggravate. Reducing your salt intake helps you maintain a healthy blood pressure. Salt can cause fluid retention, which puts extra pressure on your heart. You need some salt in your diet, but you can eliminate salt in baking and limit salt in cooking to no more than 1/4 tsp. daily.
Low-Sugar, Low-Salt Foods
Decreasing your sugar and salt intake is not as limiting as you think. You can eat beef, pork, veal, fish and poultry, but stick to fresh or frozen and avoid processed meats. Peanut butter and low sodium cheeses are also okay to eat. You can eat as much as you wish of fresh and frozen vegetables. If you purchase canned vegetables, choose varieties without salt or rinse the vegetables before using them. Fresh fruit or fruit packaged in natural juices passes the low-salt, low-sugar test. You can eat breads, crackers, potatoes, rice and pasta but avoid salted crackers. You can enjoy sugar-free versions of your favorite drinks. When snacking, find salt- and sugar-free foods such as unsalted popcorn and chips, sugar-free pudding and gelatin and plain or sugar-free yogurt.
Foods to Avoid
Foods to avoid include processed meats such as smoked, cured or canned meats, including hot dogs, sausages and cold cuts. Processed cheese products also contain too much salt. Avoid salty vegetables, such as dill pickles. While fruit is usually considered to be good for you, avoid fruits in sugary syrup, frozen fruits with added sugar and fruit juices with added sugar. Steer clear of cakes, pastries, muffins, chocolate, ice cream, cookies and candies.
Home Cooking
If you want an occasional or sweet treat, you can better control the amount of sugar and salt in them if you prepare them yourself at home. If you crave a chocolate chip cookie, for instance, try making them with unsalted butter and half the amount of chocolate chips and sugar called for in the recipe -- or substitute stevia for sugar. And omit any salt in the recipe. The next time you bake them, substitute apple sauce for the unsalted butter and reduce the sugar further. If you make cookies an occasional treat -- make a small batch and freeze most of the cookies -- you can satisfy your sweet tooth without sabotaging your diet or health. Your long-term success depends on following a diet plan that includes foods you enjoy.
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