How Are Foods Altered in Order to Make Them Lower in Sodium, Fat or Sugar?

Hi,
A friend told me she avoids foods with chemical additives. I think that's a good thing, but she said she includes in this category foods that are labeled "low fat" or "low sodium" or "sugar free" because to be able to alter the food in that way, they add other things to it. Is it true that to change foods to be 'low sodium' etc., they use more additives?  Thanks, Ellen L.

Hi Ellen,
That's a good question, and the answer is, "not all the time".

Some foods typically have a lot of salt, sugar, or fat in them, and these ingredients can be easily eliminated or removed. Examples include "unsweetened tea", "unsalted pretzels, chips or crackers" and "low-fat" or skimmed milk. There is nothing added to the foods to substitute for the sugar, salt or fat. When you buy skim milk it's just plain milk, and when you buy unsalted chips they are the same chips, just without salt on top.

In other cases, something IS added and a great example of this is fat-free salad dressing. In order to make the dressing look, taste, and feel like one with oil, something with a thickened consistency, such as glycerol, is added and sugars are often added as well... same with lower fat peanut butter (which, interestingly, rarely is lower in calories than regular peanut butter, so what's the point?!)

Another of my least favorites is "diet tea" which apparently does not mean the same as "unsweetened"...Much to my dismay, these will generally have an artificial sweetener added.
I find it discouraging that it's nearly impossible to find some products without the manufacturer adding sugar or other sweeteners: fruit juices, canned fruits and brewed tea particularly annoy me! Just when I think I've found a real, plain bottle of tea or juice (because it says "no sugar" on the label) I turn to the ingredient label and see there is stevia or sucralose or aspartame added. Why can't I just have plain tea? Since when is a pear not sweet enough on it's own that the manufacturers feel compelled to add something to make it sweeter? Even worse, in my opinion, are products that are 'renovations' of original, fresh, whole foods, like "low-calorie orange juice"... definitely some altering going on there!

But, I digress.
To answer the question, you can find out what's really in the food by checking the ingredient section of the nutrition panel. If you aren't sure what everything is, try comparing it to the original product that will be right next to it on the shelf.
Some "low-sodium" soups may just have much of the added salt left out while others may have potassium chloride added, which mimics a salty taste.

I also want to add that sometimes a product is just making a claim and hasn't been altered at all. Examples that come to mind are "cholesterol-free peanut butter" (because cholesterol is only present in animal fats), "caffeine-free 7up" (as they tell you on the commercial, 'never had it, never will'), and "Less-Fat" bragging notes on peppermint patties and 3-musketeer bars (which show, when you look closely at the small print, that they are comparing themselves to other 'full sized candy bars' which frequently contain nuts, that are a natural source of fat and calories).

The fact is, some of these "lower in ... " foods will be better for you in some way if you can weed through the details. Reducing the sodium in your diet could keep your blood pressure lower, and limiting fat and sugar can help control your weight. So do a little more reading on the side panel to discover which of these foods you might want to avoid because of the additives, and which of them have merely left out ingredients you didn't want as much of in the first place.

Is Sea Salt Better Than Table Salt?

I keep hearing that sea salt is better than regular iodized salt. What is different in sea salt? And is table salt another kind different from iodized salt?  Ken R.

Hi Ken,
I hear this question frequently and it can be very confusing. First it's important to know that all salt is sodium-chloride. Period. And all salt contains the same content of sodium and chloride, no matter where it's from or how it's used.


That said, different textures of salt can have different uses. Because sea salt has larger grains than table salt, the perceived taste may be preferable on certain dishes. On the other hand, the smaller grains of table salt are spread across your tongue easier, and using less can bring more of the flavor.
There is also an anti-caking agent added to most brands of regular table salt, and some people believe that interferes with the pure salt taste.


Iodized salt has iodine added to it as a vehicle to provide this essential mineral to diets across the states. It dates back to the first part of the 20th century when goiter (the iodide-deficiency disease) was found rampant in the northern part of the midwest where soil was iodine-poor. Nowadays we have access to food from all over the world and we don't see nearly as many people with mineral deficiencies.


Bottom line: Choose whichever texture you prefer and experiment with different types on different foods. Be sure to limit your use, especially if you are prone to high blood pressure or kidney disease. And remember that a large portion of sodium in the diet of many Americans comes from processed, smoked, and canned foods as opposed to using too much salt at the table.

Newly Diagnosed with High Blood Pressure.

What can I do to lower my blood pressure without having to go on medication? I already eat healthy, exercise, and do not smoke. Larry B.

Dear Larry,

First of all, kudos to you for living a healthy lifestyle! Not smoking is a great step in preventing a whole host of chronic diseases so that is a big deal in itself. Eating healthy and exercising means even more bonus points for you!

Even when we think we're eating healthy, foods can affect different systems in our body differently--what's healthy for one condition may not be so for another. So here's what I know has been shown to help lower blood pressure in a significant portion of the population.

1) Lowering sodium intake: Even if you never salt your food there is a tremendous amount of sodium in canned foods (soups, stews, sauces), processed foods, smoked foods, luncheon meats and fast foods. Take a look at food labels from packaged foods you eat: If you eat at chain restaurants you can get the information on nutrition easily (either at the restaurant or on line). An average to aim for is 700 milligrams of sodium per meal, for a daily intake of 2000 milligrams. Many people find after a cursory search of their usual food products they are usually eating 5,000 or 6,000 milligrams a day! Be sure to look at the serving size when you check the sodium content on a label, too: many canned foods you eat at one sitting are considered two servings by the manufacturer.

2) Increasing your intake of calcium and potassium has been shown to help lower blood pressure. I have no idea what amounts of these minerals you are currently consuming. The guidelines for three servings of dairy products daily should help you get in close to the recommended 1000-1200 milligrams of calcium daily. Potassium is easily found in many fresh fruits and vegetables. Guidelines for fruit and veggie intake range from 5 per day (total) to 12 per day---so chances are you could raise your servings in this group, even if you're already eating a healthy number on the smaller end of the scale.

3) I know of one man who was diagnosed with high blood pressure after eating black licorice. There is something in pure licorice root (so it would not be found in cherry candy licorice, for instance) that raises blood pressure. He backed off the licorice and did not have high blood pressure again for years. Are you taking any supplements? Herbs? some of these have side effects we haven't thought of, or may not know of. Cold medications or other over-the-counter products could be contributing to raising your blood pressure.

Be sure to ask your doctor for his input on specific amounts of sodium, calcium, or potassium you should be taking in daily, as these can vary greatly based on other conditions you have that I am not aware of!