The table salt used on your foods is made primarily of sodium chloride, and too much of it can negatively affect your health. Just 1 tsp. of salt contains 2,335 mg of sodium, according to MayoClinic.com. Processed foods contain sodium which is the hidden culprit when trying to reduce salt in your diet. Sodium may cause water retention which might cause weight gain. Decreasing salt in your foods may help in weight reduction.
Sodium
Sodium is essential to maintain health. Sodium assists in fluid balance, nerve transmission and the relaxation and contraction of your muscles. Most Americans consume far too much sodium than what the body requires. Your kidneys are responsible for keeping the sodium balanced in your body, but if too much sodium is present, it accumulates in your blood and retains water. This water retention may add on several pounds of unwanted weight. It can also increase your blood pressure.
Salt and Sodium
Even a little salt carries a lot of sodium. The 2010 Dietary Guidelines for Americans sets the limit of sodium at less than 2,300 mg daily and for people over 51, or who have hypertension, diabetes, kidney disease or who are black, the recommendation is less than 1,500 per day. Just 1/4 tsp. of salt has 600 mg of sodium; 1 tsp. has 2,300 mg of sodium; and 1 tsp. of baking soda has 1,000 mg of sodium.
No-Salt Bread Recipe for Bread Machine
Most breads contain little salt, usually about 1 tsp. per regular loaf of homemade bread, depending on the recipe. For this salt-less recipe follow the bread machine's instruction for order of ingredients adding: 200 ml of warm water; 100 ml of warm non-fat milk; 400 g of whole wheat flour; 100 g of white flour; 1 tsp. of extra virgin olive oil; and 6 g of active yeast. When cycle is finished, remove from machine and allow to cool for 30 minutes before slicing.
Tuscan Bread
Tuscan bread is a traditional Italian bread that uses no salt. The night before, add 1/2 tsp of active dry yeast to 2/3 cups of warm water and let the yeast foam -- about 5 minutes. To this, mix in 1 1/3 cups of flour. Cover and let sit overnight at room temperature. Next day, add 1 1/4 tsp of active dry yeast to 1 1/3 cup of warm water and let foam. Add the previous mixture and 3 3/4 cups of unbleached flour. Knead for about 10 minutes. Cover and let rise about one hour and then form into round loaf and let rise for another hour. Bake in a 400 degree F preheated oven for about 45 minutes.
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