Should the FDA regulate our sodium intake?

I’ve been seeing a lot of stories in the news lately about the report the Institute of Medicine released last Wednesday officially stating that Americans eat too much salt and urging the FDA to regulate sodium content in foods.  All the organizations seem to agree that Americans consume too much salt:

• The report from the IOM shows an upward trend in sodium intake since the 1970s,
• An FDA press release began this week stating that Americans consume several times as much sodium as their bodies need,
• And the Center for Disease Control and Prevention (CDC) states that the average American consumes twice as much sodium as their daily recommendation, 2300 milligrams of sodium.  

I briefly talked about sodium intake in an early crEATe article.  Sodium, or sodium chloride, is essential for maintaining fluid balance in the body. The average American needs only one teaspoon of sodium per day; people with special conditions, such as high blood pressure, need less.  Eating too much sodium can cause a range of health problems, most notably high blood pressure, which can lead to arteriosclerosis (hardening of the arteries), aneurysm, heart disease, stroke, dementia and other cognitive impairments, kidney failure, and damage to the blood vessels, nerves, and retina in the eyes. Basically, having high blood pressure makes your heart work harder to pump blood to the rest of your body, and if your heart is forced to work too hard day after day pumping blood, you put yourself at risk for the above complications.

Reducing sodium intake is somewhat complicated for three reasons: (1) Salt has been used since ancient times as a preservative, flavor enhancer, and recipe thickener (2) our bodies have evolved to crave salt because of the health risks of not having enough and (3) the American diet is absolutely loaded with salt. 

Considering the first reason, the CDC statistic that 77% of the average Americans’ daily sodium intake comes from processed foods should come as no surprise.  We like salt in our canned foods (think soup) and processed meats (think corned beef) for both shelf life and flavor.  The other remaining 23% of our daily salt intake comes from food that naturally contain sodium (12%), adding salt at the table (6%), and salting foods during cooking (5%).  Salt is necessary, for example, to give texture, flavor, and structure to some of the most traditionally healthy foods such as breads, beans, and soups.

The third reason is obviously perpetuated by the first and second reasons.  A Premium Crispy Chick Club Sandwich with French Fries at McDonalds provides 1800 milligrams of sodium.  Salt is also hidden in many low-fat foods, as sodium has made up for flavor lost in our focus on low-fat foods.  One cup of low fat cottage cheese can contain 900 milligrams of sodium and low-fat dressing can contain up to 700 milligrams.

It seems somewhat reasonable for the FDA to regulate sodium intake, but, as a proponent of natural foods, I think there is much reason to worry. Although the IOM is advocating for better ways to track our sodium intake (this makes me think of better consumer education) and urging food companies to collectively reduce sodium content in food, it is also urging development of “innovative methods to reduce sodium in food while maintaining palatability, physical properties, and safety.”  We don’t yet have a substitute for salt, but we have reason to believe that a salt substitution might not be safe.  After all, substituting high-fructose corn syrup for sugar isn’t the healthiest choice, but it’s still considered “safe” by FDA standards.  It isn’t completely unlikely either that food companies might increase sugar content to make up for reduced sodium content.

Perhaps the best way for us to use the IOM’s newly released report on sodium is to start becoming more aware of the amount of sodium for that matter we eat on a daily basis.  As with most government-run programs, individual reform would be much quicker and probably healthier.  Here are some easy ways to reduce your salt intake:

• Eat more fresh fruits and vegetables
• Flavor foods with other herbs instead of salt.  Summer is a great time to start growing your own herbs as well!
• Don’t snack on salty foods. If you snack, try swapping your salty snack foods for whole foods such as fruits and vegetables or even unsalted popcorn.  You might be surprised as to how well you adjust.
• Read food labels, paying close attention to the “percent daily value” of sodium listed on the nutrition facts panel.  Any food with over 20% of your daily value for sodium is considered high by FDA standards.
• Eat less processed and restaurant foods.  If this is where 77% of our sodium intake comes from, it only makes sense to eat less of it.  Odds are, if you make a soup yourself instead of out of a can, you’re going to add less salt than Campbell’s or Progresso would.  Try making your own macaroni and cheese with real cheese, milk, and a little butter, your own spaghetti sauce with real tomatoes and fresh herbs, or your own cake from scratch.  If you have the time, passing up the packaged foods for real recipes is much more rewarding, both in terms of taste and the emotional/spiritual value of your meal.

I’d love to hear your thoughts on the IOM report or the possibility of the FDA regulating sodium intake.  And if you’re ready to get started on making your own lower-sodium versions of traditionally salty foods, here are two recipes to get you started.  Although the recipes cook for 30 to 60 minutes, they require relatively little preparation (less than 15 minutes).  Salt and pepper are added at the end of each recipe to avoid using too much salt.

Split Pea Soup
Adapted from The Moosewood Cookbook
Although this soup still uses salt as a seasoning, cider vinegar, black pepper, and sesame oil pack add new flavor to an old recipe.  Serves 6.

3 cups dry split peas
8 cups water
2 bay leaves
2 medium onions, minced
4 cloves garlic, minced
2 carrots, sliced
1 sweet potato, peeled and diced
¼ cup apple cider vinegar
Salt and pepper, to taste
Sesame oil (for garnish)

1. Place split peas, water, and bay leaves in a large pot.  Bring to a boil, lower heat, and simmer partially covered for 20 minutes.
2. Add onion, garlic, carrots, and sweet potato.  Simmer partially covered for about 40 more minutes, stirring occasionally and adding more water, if necessary.
3. Add vinegar and salt and pepper.  Serve topped with sesame oil.  Enjoy!

Fresh Tomato Sauce
There’s nothing like fresh tomato sauce, especially in the summer when fresh tomatoes and herbs are readily available.  The sauce can be made as plain or complex as your heart desires.  Serves 6.

6 medium tomatoes, chopped
2 onions chopped
2 Tbsp. olive oil
Fresh herbs, to taste
White wine, optional
Salt and pepper, to taste

Heat tomatoes, onions, and olive oil in a large saucepan.  Add fresh herbs and white wine to taste and simmer for 30 minutes.  Add salt and pepper to taste.  Serve over pasta, couscous or quinoa.  Enjoy!

Fun with Flaxseeds

Several creATE readers have asked me to write an article about flaxseed, and I have to say, I’m very excited to write about this food because it is one of my favorites.  Flaxseed, although first cultivated in Babylon around 3000 BCE, has recently gained popularity in the health food world. But despite its presence in the bulk section of Whole Foods and in the Bob’s Red Mill bags, many consumers interested in flaxseed may still not fully understand its health benefits and how to incorporate it into our diets.

The health benefits of flaxseed are astounding.  The Bob’s Red Mill package summarizes these benefits the most concisely using the letters of the actual word “flax:”
F- Fiber: 2 tablespoons contains 4 grams of fiber (equivalent to a serving of oatmeal or a cup of blueberries).  Fiber helps keep harmful LDL cholesterol levels low and maintain the good HDL cholesterol levels.
L- Lignans: A natural antioxidant that prevents unchecked cellular growth and promotes a healthy hormonal balance.  Flaxseed has at least 75 times more lignans than other plant foods: 2 tablespoons of flaxseed has the same amount of lignans as 30 cups of broccoli.
A- Alpha-linolenic acid: an important omega-3 acid that is difficult to find in other plants.  For more information about omega-3 acids, see creATE's Understanding Fats.
X- Excellent choice!

The nutritional benefits of flaxseed have led to studies supporting flaxseed’s role in protecting against breast cancer, prostate cancer, colon cancer, heart disease, and diabetes.  Other findings show that the phytoestrogen contained in the lignans of the flaxseed may alleviate menopausal symptoms. Still more findings indicate that the omega-3 acids in flaxseed can reduce inflammation in arthritis sufferers and even improve symptoms of depression by promoting healthy brain function.

When buying flaxseeds, it’s important to note that your body cannot absorb the nutritional benefits of flaxseeds by eating them whole.  So if you’re not going to grind the flaxseeds yourself (you can do this in a coffee grinder or food processor), definitely opt for the ground variety.  Milled or ground flaxseed are both the same as flaxseed meal, so don’t be confused by the product label.  Although whole flaxseeds can be stored at room temperature, ground flaxseeds will oxidize and lose their nutritional benefits.  For this reason, it’s important to store ground flaxseeds in the refrigerator or freezer in a dark, airtight container or bag.

For vegans, flaxseed makes a great egg substitute.  To make one fake “egg,” whisk together 1 tablespoon flaxseed and 3 tablespoons water in a bowl and let stand for two minutes. 

If you’re trying to work more flaxseed into your diet, start by adding flaxseed to your usual breakfast foods.  Flaxseed’s nutty flavor readily enhances oatmeal, cold cereal, and yogurt.  Simply add a couple of spoonfuls of flaxseed just before eating.  You can also add a few tablespoons of flaxseed to breads, cookies, muffins, pancakes, and waffles. In this case, flaxseed will substitute for some of the flour.  I love to add flaxseed—and cinnamon—to peanut butter for enhanced flavor, texture, and extra nutrients. 

Here are a couple recipes to get you started your flaxseed adventures.  Remember, the easiest way to incorporate flaxseeds into your diet, is to start adding small quantities to foods you like to eat.  It may take some time to get used to the taste, but you’ll soon love the new taste and texture!

Banana-Flax Pancakes
These pancakes are a delicious treat that provides a good source of whole grains, cinnamon, and flaxseed.
1 ½ cups flour (you can use part whole wheat or oat flour)
2 Tbsp. ground flaxseed
2 tsp. baking powder
½ tsp. ground cinnamon
2 Tbsp. agave sweetener
1 ¼ cup nondairy milk
2 very ripe bananas, mashed

1. In a large bowl, combine the flour, flaxseed, baking powder, and cinnamon.  Set aside.
2. In a medium bowl, blend together the agave sweetener, nondairy milk, and mashed bananas.  Mix the wet ingredients into the dry ingredients until just combined.
3. Heat a lightly oiled skillet over medium heat.  Ladle ¼ cup batter on to the pan.  Cook until small bubbles appear on the top of the pancakes.  Flip with a spatula and cook on the other side until lightly browned.  Enjoy!

Banana-Flax Bread
2 cups all-purpose flour (you can use part whole wheat white or oat flour)
2 teaspoons baking powder
¼ cup flaxseed
3 medium-sized, very ripe bananas, peeled and mashed
½ cup nondairy milk
¼ cup vegetable oil
¼ cup agave sweetener
oats and/or turbinado sugar, optional

1. Preheat the oven to 375 degrees.  Oil a 9x5 loaf pan with nonstick cooking spray.
2. In a large bowl, mix together the flour, baking powder, and flaxseed.
3. In a medium bowl, blend the bananas, nondairy milk, oil, and sweetener.  Mix the wet ingredients into the dry ingredients until blended. 
4. Pour mixture into prepared pan.  Sprinkle oats and/or turbinado sugar on top, if using.  Bake for 60 minutes or until a toothpick inserted into the center comes out clean.  Allow to bread cool in pan before serving.  Enjoy!

Dutch Oven Sourdough Bread and Fudgy Vegan Brownies

This week’s Adventures With Sourdough addition is particularly exciting, because I finally acquired a Dutch oven.  Despite the jokes you have to put up with when you talk about Dutch oven cooking, I can now attest that Dutch ovens—or other clay bakers—are absolutely essential for crusty sourdough bread.

Dutch ovens originated in the Netherlands during the late 1600s.  In the early 1700s, British inventor Abraham Darby observed the Dutch system of producing these smooth-walled cooking vessels with dry sand, patented a similar procedure, and produced Dutch ovens for Great Britain and the American colonies.  Dutch ovens have always been popular in the U.S. because of its versatility and durability.  Besides baking, Dutch ovens can be used for boiling, frying, roasting, and for casseroles.  They can be used on a stove, in an oven, and over a campfire.  George Washington’s wife was fond of Dutch oven cooking, Lewis and Clark carried one on their famous expedition, and campers and cowboys have used them for centuries.

For baking, the Dutch oven creates the perfect closed vessel humidity for crispy, crusty sourdough bread.  This week, I made the whole-wheat sourdough bread in first addition of Adventures With Sourdough.  This time, however, instead of baking dense, doughy bread, I was able to get a loaf with a crusty crust and a light, fluffy inside.  Following the instructions from Breadtopia, I preheated the Dutch oven at 500 degrees for 30 minutes.  I then placed the bread in the Dutch oven and baked it at 500 degrees for 30 minutes. Finally, I removed the lid, lowered the oven temperature to 450 degrees, and baked the bread uncovered for 15 minutes.  Here is a picture of the bread:

Another great discovery I made this week in the realm of vegan baking is the advantages of using soft tofu in dessert recipes.  Here’s the vegan brownie recipe I adapted from Vegan Cookies Invade Your Cookie Jar. 

Fudgy Vegan Brownies
3 oz. firm silken tofu
1/3 cup nondairy milk
1/3 cup nonhydrogenated vegetable oil
½ cup agave nectar
1 cup flour
½ cup unsweetened cocoa powder
1 tsp. baking powder

Preheat the oven to 325 degrees.  Lightly coat an 8-inch baking pan with cooking spray.

Puree the tofu, nondairy milk, and oil in a blender or food processor until smooth.  Transfer mixture to a bowl and mix in agave.

Gently stir in the flour, cocoa powder, and baking powder.  Batter will be very thick. 

Spread batter into baking pan and bake for 35 minutes.  Cool for 15 minutes.  Serve warm or at room temperature.  Enjoy (possibly with some soy ice cream!)!