For people living with diabetes, managing blood sugar is just one piece of the puzzle. Heart health is another major factor, and excess sodium in the diet can increase the risk of high blood pressure stroke, and heart disease—all of which are more common in individuals with diabetes. That’s why choosing low-sodium recipes isn’t just about cutting back on salt—it’s about supporting your whole-body health. Making thoughtful, balanced food choices can help you manage diabetes more effectively while also reducing strain on your heart and kidneys.
Here are a few practical tips to help you choose or adapt recipes with less sodium:
- Read Labels Carefully: When using packaged or canned ingredients, look for products labeled “no salt added,” “low sodium,” or “reduced sodium.” Be especially cautious with broths, sauces, and canned vegetables.
- Cook from Scratch When Possible: Homemade meals give you full control over ingredients and seasoning. Instead of relying on store-bought mixes or pre-seasoned foods, build flavor with fresh herbs, garlic, citrus, and spices.
- Use Salt-Free Seasoning Blends: There are many tasty herb and spice blends available that don’t contain salt. Look for options like Italian seasoning, curry powder, or chili powder to enhance your meals without sodium.
- Limit Processed Meats and Cheeses: Deli meats, bacon, sausages, and many cheeses can be extremely high in sodium. Try using grilled chicken, beans, or tofu as protein sources in recipes instead.
- Rinse Canned Foods: If you’re using canned beans or vegetables, drain and rinse them under cold water to reduce sodium by up to 40%.
- Be Mindful of Condiments: Soy sauce, ketchup, salad dressings, and other condiments can sneak in a surprising amount of sodium. Choose low-sodium versions or use smaller amounts.
With a few small adjustments, low-sodium cooking can still be delicious and satisfying. The key is focusing on whole, fresh ingredients and building flavor in creative ways. Ready to get started? Here are some easy and tasty low-sodium recipe ideas that are great for people managing diabetes.
Feature recipes:
Baked Falafel with Lemon Tahini Sauce
Artichoke & White Bean Baked Flatbread with Whipped Ricotta
Broccoli “Risotto” with Lemon-Herb Whipped Ricotta
Quick & Easy Steamed Veggies (3 Ways!)
Carrot Pasta with Eggplant Meatballs & Tomato Sauce
