Top High Sodium And High Sugar Items

High-sodium and high-sugar items are generally considered unhealthy due to their negative effects on health, particularly when consumed in excess. Here are some examples of common food items that tend to be high in both sodium and sugar:

1. Processed Meats: Foods like sausages, hot dogs, bacon, and deli meats often contain high levels of both sodium and sugar. They are usually processed and preserved with salt and may also contain added sugars or sweeteners.
2. Canned Soups and Broths: Many canned soups and broths, including those labeled as “low-fat” or “low-sodium,” often have high amounts of sodium. Some brands also add sugar or high-fructose corn syrup to enhance flavor.
3. Condiments and Sauces: Ketchup, barbecue sauce, teriyaki sauce, and salad dressings can be high in both sodium and sugar. These condiments are commonly used in various dishes, but it’s important to be mindful of their sodium and sugar content.
4. Sweetened Breakfast Cereals: Many popular breakfast bowls of cereal targeted towards children or marketed as “healthy” options can be high in both sugar and sodium. Always check the nutrition labels and opt for cereals with lower sugar and sodium content.
5. Bottled Fruit Juices and Fruit Drinks: While fruits themselves are generally healthy, bottled fruit juices and fruit drinks often contain added sugars and may have high sodium levels. These beverages can be deceptively high in sugar, so it’s advisable to choose whole fruits or freshly squeezed juices instead.
6. Processed Snack Foods: Chips, pretzels, crackers, and other processed snacks can be high in both sodium and sugar. Manufacturers often add salt and sugar to enhance the taste and increase palatability.
7. Sweetened Yogurts: Flavored yogurts, especially those marketed towards children, often contain significant amounts of added sugars. Some flavored yogurts can also have high sodium content.
8. Sweetened Drinks: Soft drinks, energy drinks, sweetened teas, and some bottled iced coffees can be high in both sugar and sodium. These beverages should be consumed in moderation due to their potential negative health effects.

It’s important to note that consuming these items occasionally in moderation may not have a significant impact on your health. However, a diet high in sodium and sugar on a regular basis can contribute to health issues such as high blood pressure, obesity, and an increased risk of chronic diseases. It’s always a good idea to read food labels, choose healthier alternatives, and strive for a balanced diet.

Top High Sodium Food Items You Must Avoid:

1. Chips, Wafers,  namkeen (Packaged foods like Lay’s, Kurkure, Haldiram’s)

2. Burger, Sandwich, Pizza

3. Sauces including tomato ketchup

4. Instant noodles/food packets

5. French fries

6. Salted almonds, cashews, or nuts

7. Restaurant soups

8. Cheese

9. Ready-made masala oats

10. Maggie

11. Chinese food in most restaurants

12. Ready-made soups and food items

Top High-Sugar Food Items You Must Avoid:

1. Regular Tea/Coffee

2. Packed fruit juices including the healthiest of juices (Don’t have if it is not home-made)

3. Coke / Thumbs up / 7up / Sprite / Mirinda / Other soft drinks / Sports drinks

4. Malted beverages (Bournvita, Horlicks, Complain)

5. Biscuits

6. Cakes, Pastries, Bakery items

7. Ketchup

8. Bread

9. Chocolates

10. Fruit jams

11. Flavoured yogurt

12. Ready-made protein bars

13. Iced tea