Key Takeaways
  • Aim for 'appropriate salt intake' (guideline: 5-6g per day) tailored to the individual, rather than 'reduced salt intake'.
  • It is desirable to limit sugar (especially added sugar) as much as possible. It can affect blood sugar, weight, and cardiovascular risk.
  • Salt and sugar are different but interact with each other. Salt deficiency can strengthen cravings for sweetness, and excessive sugar can lead to increased blood pressure.
  • Processed foods and eating out are 'hidden' sources of salt and sugar. Make it a habit to check labels for added sugar and sodium.

Introduction: How to Think About Our Familiar Condiments, Sugar and Salt

Sugar and salt are the most familiar condiments in our daily diet. Although chemically completely different, both significantly impact health. While salt is often associated with blood pressure and sugar with blood sugar and weight, they also interact with each other. Based on our (geefee team's) experience of reviewing our daily eating habits, we will organize scientific knowledge in an easy-to-understand way and provide practical countermeasures.

Basics of Salt (Sodium) and the Concept of 'Appropriate Salt Intake'

The main component of salt is sodium chloride, which is essential for the body's water balance and the function of nerves and muscles. However, excessive intake can lead to high blood pressure, so it is necessary to be aware of appropriate intake. The general guideline is about 5-6g per day (around 1 teaspoon), but there are individual differences depending on exercise volume, perspiration, age, and the presence of diseases. Athletes and people who sweat a lot may need more, so instead of a uniform 'reduced salt intake,' 'appropriate salt intake' tailored to individual circumstances is important. When we tried it, by following the procedure of 'sprinkle salt first → taste → fine-tune at the end' during cooking, satisfaction was less likely to decrease even if the total amount used was reduced. Also, using dashi, vinegar, citrus acidity, and herbs makes it easier to achieve a satisfying salty taste.

Why Should We Limit Sugar (Sucrose, Added Sugar)?

Sugar is consumed as sucrose, a combination of glucose and fructose, or as added sugar in beverages and processed foods. While it serves as an energy source, its nutritional density in terms of vitamins and minerals is low, and excessive intake has been reported to lead to weight gain, worsening blood sugar control, and in the long term, an increased risk of cardiovascular disease. The World Health Organization (WHO) also recommends limiting the intake of added sugars. When we actually tried reducing sweet drinks, we felt that our cravings for snacks softened within a few weeks, and we no longer preferred foods with a strong taste. Even if complete elimination is difficult, reviewing beverages and processed sweets is effective as a first step.

Interaction Between Salt and Sugar: Unexpected Connections and Countermeasures

Salt and sugar may seem like independent issues, but they interact with each other. For example, some argue that consuming sugar when salt intake is insufficient may increase cravings for sweetness (there are also discussions on the relationship between salt and the reward system). Additionally, obesity and insulin resistance due to excessive sugar can be factors in increased blood pressure, so limiting sugar can contribute to blood pressure control in some cases (research reports also exist). Key practical methods are as follows:

Practical Checklist

  • Check labels: Confirm the amount of sodium (mg) and the notation for 'added sugar' or 'sugars'.
  • Beware of drinks: Soft drinks and flavored beverages are major sources of sugar. Replace them with unsweetened tea or sparkling water.
  • Reduce processed foods: Frozen foods, prepared dishes, retort pouches, and snacks tend to be high in salt and sugar.
  • Seasoning Tips: Use herbs, spices, vinegar, and citrus to add variety to flavors and reduce salt.
  • Order of meals: Eating vegetables and protein first can sometimes mitigate the rise in blood sugar.

Hidden Salt and Sugar in Processed Foods

Processed foods and eating out are significant sources of salt and sugar. According to American surveys, the majority of salt intake comes from processed foods, and added sugar is also abundant in processed foods. Specific examples include canned soups, instant noodles, sauces, processed meats, sweet buns, and energy drinks. In our experience, seasonings tend to be strong when eating out, so it's a good idea to add vegetables as a side dish or ask for dressing on the side to adjust the amount.

Summary

Both salt and sugar are indispensable elements in our diet, but excessive intake can lead to health risks. The key is not that 'reducing is justice,' but rather finding the 'appropriate balance that suits you.' For salt, aim for 5-6g per day, adjusting for exercise and perspiration. For sugar, it is effective to reduce added sugar as much as possible, especially by limiting sweet beverages and processed sweets. Small efforts such as getting into the habit of reading labels, devising ways to season, and changing the order of meals can make a big difference in long-term health. We also choose methods that can be continued through daily trial and error, so please start with a manageable first step.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.