When it comes to putting a piece of sushi into a soy sauce tray, most of us do not think about it for a moment.
But according to a new study by The George Institute for Global Health, the VicHealth and the Heart Foundation, some of your favorite Asian sauces – including soy, oyster and fish – contain much more salt than you might think.
Looking at 150 different sauces, studies have shown that a single tablespoon of the average soy sauce contained 61 percent of our recommended daily salt intake. Alternatively, if you only use one small plastic packet of soy fish on a roll of sushi, you eat almost 10 percent of your daily salt intake.
The research was carried out in eight years from 2010 to 2018. And showed that of all analyzed Asian-style sauces, the fish sauce contained the highest salt content.
One tablespoon of the popular Asian ingredient contains an average of 96 percent of the recommended daily dose of salt.
"We know that French fries are very popular because they are fast, fresh and healthy, but too many of us are unaware of how much salt is hidden in the sauces we use," said Sian Armstrong, dietitian at the Heart Foundation
"The spoon of the salty soy sauce contains almost 90% of the recommended daily dose of salt, while the lowest soy sauce contains less than half of it.
"Too much salt can cause high blood pressure, which increases the risk of stroke, heart and kidney problems." One of the best ways to lower your blood pressure is to eat less salt, so choose soy sauce with a reduced salt content when cooking a fried dish and frying sauce. "
On average, one tablespoon of soy sauce contains 61% of the recommended maximum daily dose of salt.
According to research, one fish package with soy sauce can contain almost 10 percent of the recommended daily maximum daily dose of salt, while the most juicy soy sauce on the supermarket shelves is light Chang soy sauce, which has more than twice as much salt than the lowest salted soy sauce, Kikkoman naturally brewed less salt with soy sauce.
Oyster sauce has the lowest salt content per tablespoon, although on average it still has 36% of the recommended daily intake.
"In the last decade, we have not seen a reduction in the amount of salt in these sauces and there are no goals that could lead to change," said Clare Farrand, the author of the report.
"People assume that soy sauces can not be less salty, but this report shows that it is not, and some soy sauces, tamars and oysters contain a much lower level of salt. We want to see everything
producers reduce salt levels in sauces – you can do it. "
At the beginning of this year, a controversial new study showed that not enough salt in the diet may be unfavorable to you, and suggested campaigns informing people about the reduction of salt intake may only be profitable in countries with very high sodium intake.
The World Health Organization recommends limiting salt intake at 5g per day – about a teaspoon – because of the risks associated with increased blood pressure and stroke.
However, this goal has not been achieved anywhere in the world, note the authors of the study published in The name of the scientific medical journal Medical journal.
"We should be more concerned about targeting in communities and countries with high average sodium consumption – above 5g (equivalent to 12.5g of salt), such as China – and lowering them to a moderate range" from 7.5 to 12.5g salt, he said author, Andre Mente, professor at the Population Health Research Institute at McMaster University in Canada.
According to the Heart Foundation, Australians consume an average of two teaspoons of salt (10 g) per day.
"Nearly six million Australians aged 18 and over suffer from hypertension, which is 34 percent of the adult population," she told the Foundation's Heart Foundation director Julie-Anne Mitchell, News Corp Australia.
The Heart Foundation recommends a diet rich in vegetables, whole grains, nuts, legumes, healthier oils and a variety of lean proteins, including fish, lean meat, poultry and dairy products with reduced fat content.
"By adopting healthy eating in the heart, which includes a combination of foods that are regularly chosen over time, Australians can reduce salt intake," Mitchell said.
Originally published as an ugly truth about your favorite sauce