Diabetes and Salt
Seasonings to Replace Salt
Herbs and spices are the answer to improving the natural flavors in food without using salt. These salt-free seasonings include:
- Celery seeds
- Chili powder
- Cocoa powder
- Flavoring extracts (vanilla, almond, etc.)
- Garlic powder
- Lemon or lime juice
- No-salt seasoning blends
- Onion powder
Homemade herb and spice blends can help you cut down on your salt use. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads.
2 tablespoons dried savory, crumbled
1/4 teaspoon freshly ground white pepper
1 tablespoon dry mustard
1/4 teaspoon ground cumin
2 1/2 teaspoons onion powder
1/2 teaspoon garlic powder
1/4 teaspoon curry powder
2 teaspoons garlic powder
1 teaspoon basil
1 teaspoon oregano
1 teaspoon powdered lemon rind or dehydrated lemon juice
2 tablespoons dried dill weed or basil leaves, crumbled
1 teaspoon celery seed
2 tablespoons onion powder
1/4 teaspoon dried oregano leaves, crumbled
A pinch of freshly ground pepper
1 teaspoon cloves
1 teaspoon pepper
2 teaspoons paprika
1 teaspoon coriander seed (crushed)
1 tablespoon rosemary
Restaurants, Salt, and Diabetes
Here are some guidelines to follow so people with diabetes can keep their salt intake low while eating out at restaurants:
- Select fresh fruit or vegetables.
- Avoid soups and broths.
- Stay away from bread and rolls with salty, buttery crusts.
- Select fresh fruits and vegetables.
- Avoid pickles, canned or marinated vegetables, cured meats, seasoned croutons, cheeses, salted seeds.
- Order salad dressings on the side and use small amounts of them.
- Select plain foods including broiled, grilled, or roasted meat, poultry, fish, or shellfish.
- Select plain vegetables, potatoes, and noodles.
- Ask the server about the low-sodium menu choices, and ask how the food is prepared.
- Request food to be cooked without salt or monosodium glutamate (MSG).
- Avoid restaurants that do not allow for special food preparation (such as buffet-style restaurants or diners).
- Avoid casseroles, mixed dishes, gravies, and sauces.
- At fast food restaurants, skip the special sauces, condiments, and cheese.
- Avoid salted condiments and garnishes such as olives and pickles.
- Select fresh fruits, ices, sherbet, gelatin, and plain cakes.