By Wendi Miller, RN
Why add sodium to many cuts of fresh meat?
Many turn to lean meat like chicken breast to provide protein, convenience and versatility to meals. Flash-frozen boneless, skinless chicken breast and tenders can be cost-effective as well. But when considering the health impact of dietary sodium, do some meats give buyers more than they bargained for?
Processors add saltwater solution to the meat during processing to maintain moisture sometimes lost when freezing the meat. It can also improve texture and make the meat seem juicier after cooking. According to the FDA, nine foods contribute a total of 40% of the American diet’s sodium; poultry is one of those nine foods.
Additionally, meat is largely sold by the pound. With up to 20% of the meat’s weight potentially sodium solution, saltwater can come with a salty price tag. The price of the actual protein increases by 20% as well.
Which foods, and how much?
A 100-gram (3.5-ounce) portion of fresh boneless, skinless chicken breast has 50-75 milligrams (mg) of sodium. The same portion of frozen chicken breast contains almost 200 mg, about three times that amount.
Chicken is far from the only meat to have saltwater added during processing. As much as 90% of fresh pork has added sodium and is often labeled “enhanced.” Fresh pork chops have an ingredient label: “Pork, Natural Flavoring.” The natural flavoring is almost always salt.
With additional seasoning, sodium can rise even more. Fresh pork tenderloin has less than 60-70 mg of sodium per 100 grams. A mesquite-flavored fresh pork tenderloin, however, can have almost 400 mg for the same size portion.
Salt by any other name
Labels using words such as “injected,” “basted,” “contains,” “marinated,” “seasoned,” “flavored,” “added,” “with,” “saline,” “brine” and “saltwater” typically mean added sodium. Thirty percent of chicken and 15 percent of beef have a form of salt solution added before packaging.
Over 10 years ago, the USDA began requiring meat to have a nutrition facts label and a separate notice on the label if the meat had added sodium or saltwater. It is not uncommon, though, for that label to be an ingredient list or small type - not a splashy colorful banner.
Sodium and the body over time
Most Americans get far more sodium than recommended, much of it from processed food. The U.S. Dietary Reference Intake has established adequate sodium intake to be 1,500 mg per day for an adult. For an adult hoping to reduce their risk of developing chronic, years-long diseases, 2,300 mg per day is considered an acceptable upper limit.
When extra salt enters the body, the body tries to rebalance by sending a chemical signal from the brain to the kidneys. The kidneys then don’t release as much water in the form of urine, so the water can be mixed with the extra sodium to rebalance body chemistry. Blood pressure will often start to increase due to this extra fluid inside the blood vessels. The heart then has to work harder to move blood around the body, which can eventually weaken it.
The blood vessels react to this extra pressure by getting stiffer, less flexible over time. When that happens, they can also become more narrow and cause blood-flow problems in all areas of the body, including major organs like the heart, brain and kidneys. Heart disease, kidney disease and stroke can be major consequences of too much sodium over too long a period. In addition, too much salt has been linked to osteoporosis (thinning bones) and even stomach cancer.
Because everyone is different and has different risk factors, it’s important to know how one’s body reacts to differing amounts of sodium. If sodium causes the blood pressure to be elevated, it’s important to control that process so the blood vessels can be more flexible throughout the years. This can make a big difference in having a longer and more enjoyable life!
Potassium for balance
On the other hand, most Americans eat too little dietary potassium, which has the opposite effect on the heart, kidneys and blood vessels. Potassium helps the body get rid of extra water, lowering blood pressure and allowing the vessels to relax more. Eating more fruits and vegetables, which are higher in potassium and lower in sodium reduces the risk of life-limiting chronic disease and death. Some kidney disease patients may have potassium restrictions, so be sure to check with your doctor about potassium-rich foods.
Research has found people who eat the most sodium are at the greatest risk of dying from any cause, 20% higher than those who eat the least sodium. Those who ate the most dietary potassium were 20% LESS likely to die of any cause than those who ate the least.
What are you really paying for?
For those whom the doctor recommends reducing how much sodium they eat daily, putting away the salt shaker may not be enough. Customers may be paying for saltwater, thinking they’re paying for protein. Looking carefully at meat package labels and the price per gram of protein can pay off both for consumers’ wallets and their health.
References
Assessed and Endorsed by the MedReport Foundation Medical Review Board