More than 80% of our salt intake comes from staying on a western diet, which mostly contains processed foods.
In-Depth research into the eating habits of people around the world has come up with results that show salt is the reason behind many diseases.
A large amount of sodium found in these foods is the reason behind high sodium levels inside the body.
However, when you move towards a no-salt vegan diet, which is free from fat and sugar, it will decrease the sodium levels in the body.
Why All the Hate?
Your body needs salt to function correctly, but too much of anything is bound to have some side effects.
With that, let us understand a bit about why sodium is necessary for our bodies.
Sodium, scientifically known as sodium chloride, maintains the fluid levels inside our body. We can easily retain water during its need and also remove it when not needed anymore. For example, athletes need to replenish more sodium as compared to less physically active individuals.
Unfortunately, many of us are consuming too much salt. For example, an average American consumes 3400 mg of salt daily, which is double the recommended limit of 1500 mg.
The Result of Overconsumption
Many wonder about the issue of overeating salt. In short, it takes a significant toll on your health.
Consuming higher quantities of salt will raise the level of sodium in your bloodstream, and make it harder for the kidneys to regulate the fluid. The extra fluid leads to issues like high blood pressure, which puts a strain on the blood vessels in the kidneys. It can result in many life-threatening diseases such as heart disease and stroke.
Why Choose Plant-Based Diet
It is here that consuming a vegan diet without any salt can provide some significant benefits to the body. With a plant-based diet, you get food with less chloride, fat, and high in potassium. There are thousands of ingredients, out of which some keep the blood pressure low while others keep them active and the body healthy.
With that said, let check out some great plant-based no-salt snacks, which you can consume anytime and anywhere.
Top Ten Plant-Based No Salt Snacks to Binge
When it comes to consuming a no-salt plant-based diet, not many are aware of the number of options, which can help the individual keep their taste buds satisfied.
With that said, we have come up with a list of ten no-salt snacks to get you started on the journey towards a plant-based diet.
1. Veggies plus No Salt Hummus
Purchase a hummus from the supermarket store, but make sure it is not high in sodium. The safest way is to choose a no-salt hummus and create a tasty salad with your favorite greens in it.
2. Apple & Peanut Butter
Transitioning to a vegan diet from an animal-based diet is not an easy route to take. However, it is possible with Apples and Peanut Butter by your side. It is the best no-salt snack of all time. Look out for peanut butter without any added salt or oil. In short, the ingredients should contain only grounded peanuts.
3. Dates and Nut Butter
For those with a sweet-tooth, Medjool dates offer a caramel flavor, and if combined with peanut butter, then you have a tasty, nutritious snack. Moreover, you can also combine these with your favorite tea at noon.
4. Raw Nuts
A handful of cashews, almonds, or walnuts are the best alternative to satisfy that hunger to crunch on too much food.
5. Popcorn with Yeast
Yeast is a must-have item for your kitchen. Nutritional yeast provides a great taste, which combines both nutty and cheesy. It is the best add-on with a bowl of popcorn for Friday nights.
6. No Salt Granola
7. No-Bake Oatmeal Cookies
With mere four ingredients and zero salts, there is no alternative to the no-bake oatmeal cookies.
8. Chia Pudding
An overnight chia seed pudding is the best option for yogurt-based snacks. The chia seeds come packed with Omega-3 fatty acids, which reduce inflammation and improve cognitive functioning. It is one of the best options for those switching to a no-salt vegan diet.
9. Fresh Fruits
Speaking of fresh fruits, there are many fruits with zero salt. Some of these include oranges, bananas, apples, melon, fresh berries, and pineapple chunks
No one said that smoothies (1) are only for breakfast! They are also perfect for a lazy afternoon. Some of the non-salt smoothies you should try to include creamy green smoothie, dairy-free mango smoothie, and chocolate peanut butter shake.
We know those new to this concept of a vegan diet without any salt might need a bit of guidance before treading on the path.
The Three Secrets of Moving Towards No-Salt Vegan Diet
Let us look at how you can kick start this journey of sparing animal lives and reducing the risk of life-threatening diseases at the same time.
1. Check the Labels
When you are at the supermarket aisle looking for any particular vegan-based product, ensure the sodium levels are less or equal to the calories per serving.
2. Avoid Processed Foods
We know this will sound crazy, but around 75% of the sodium content in our body comes from processed foods. You need to cut out the processed foods on your journey towards a no-salt diet. It is an essential tip for those looking to switch to a vegan diet from animal-based products.
3. Cook at Home
When it comes to eating at a restaurant, a vast majority uses salt on a very high level. Why not try to cook your meals at home where one can control how much sodium they take.
How Can Following a No-Salt Diet Help Me Stay Healthy and Fit?
We all know that a diet having high levels of sodium is an open invitation to severe health issues, including high blood pressure. Moreover, high blood pressure is when the force of blood gets too strong against the walls of your arteries.
With that said, it is time to know some of the benefits of moving towards a no-salt vegan diet.
1. Lowers LDL Cholesterol
High blood pressure is a leading factor behind metabolic syndrome. It includes high cholesterol reading, and packaged foods are high in sodium. Switching to a no-salt plant-based diet is always beneficial for maintaining less LDL cholesterol (1).
2. Prevents Congestive Heart Failure
With no-salt in your daily diet, your heart does not need to push harder to let the blood through the blood vessels.
3. Decreased Risk of Kidney Failure
The blood vessels in the kidney become weak and narrow as a result of a high-sodium diet, which can lead to kidney failure. However, no-salt food does the exact opposite and keeps the kidneys healthy.
Also Read : The Best Delicious and Healthy Fitness Recipes
Always remember that too much sodium in the bloodstream will only lead to worse medical conditions. Therefore, when it comes to switching from an animal-based to a plant-based vegan diet, it points towards a healthy body and mind.