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A Healthy Type 2 Diabetes Diet

(continued)

Low-Salt Cooking Tips

  • Use fresh ingredients and foods with no salt added.
  • For favorite recipes, you may need to use other ingredients and eliminate or decrease the salt you would normally add.
  • Try orange or pineapple juice as a base for meat marinades.
  • Check the sodium on food labels.
  • Choose frozen entrees that have 600 milligrams or less of sodium. Limit yourself to one of these frozen entrees per day.
  • Use fresh, frozen, no-added-salt canned vegetables, or canned vegetables that have been rinsed before they are prepared.
  • If you buy canned soup, look for lower-sodium products.
  • Avoid mixed seasonings and spice blends that include salt, such as garlic salt.

What Seasonings Can Replace Salt?

Herbs and spices are the answer to improving the natural flavors in food without using salt. Below are some mixtures to use for meats, poultry, fish, vegetables, soups, and salads.

Spicy Blend
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

Saltless Surprise
2 teaspoons garlic powder
1 teaspoon basil
1 teaspoon oregano
1 teaspoon powdered lemon rind or dehydrated lemon juice

Herb Seasoning
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

Spicy Seasoning
1 teaspoon cloves
1 teaspoon pepper
2 teaspoons paprika
1 teaspoon coriander seed (crushed)
1 tablespoon rosemary

WebMD Medical Reference

Reviewed by Brunilda Nazario, MD on April 04, 2014
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