Eating excess sugar does not cause diabetes but salt might do just the same. How? Well, the salt you consume (table salt) is composed of 40% sodium and 60% chloride. When consume excess sodium, your body retains more water to counter it, increasing the volume of blood being circulated in your body. This leads to high blood pressure, which is one of the indirect triggers of diabetes. Moreover, eating salty snacks and food items more than often leads to cravings for sugary beverages. In addition to this, studies have found that an increase in dietary salt intake surpasses the activity of renin-angiotensin or RAS, which plays a crucial role in the regulation of renal and cardiovascular physiology.

Low-Sodium Foods You Can Add To Your Diet Today

All the aforementioned reasons make low-sodium food items a healthier choice for people. But if you are wondering what to consume, here is a list of low-sodium food items that you can include in your everyday diet.

1. Fresh or frozen vegetables without added sauces or seasonings are naturally low in sodium—typically less than 50 mg per serving. However, the fancy salads sold out in the market are "loaded" with high-salt condiments and salad dressings. add

For a healthier twist, it is advised to use a dash of balsamic vinegar as a salad dressing and adding shelled edamame, a low-sodium soybean, for a nutritional boost. For variety, try a cauliflower and black bean rancheros recipe, ensuring low-sodium canned vegetables are used.

2. Baked and sweet potatoes are naturally low in sodium and rich in potassium. Incorporating these into your diet may reduce the need for excessive sodium reduction, though moderation remains key. To enhance your potato dishes, consider topping baked potatoes with low-sodium salsa or adding cinnamon to sweet potatoes. For a creative take, try a sweet potato avocado "toast" recipe for a potassium-rich snack or lunch option.

Unsalted Nuts Are An Interesting Option

3. Unsalted, in-shell nuts are a heart-healthy, sodium-free snack that’s rich in fibre and unsaturated fats. Ex excellent tip to limit their consumption is to crack their shells as it slows down the process. Popcorn is another low-sodium option when air-popped or prepared on the stove with a little olive oil. Just skip the salt.

4. Fruits like apples, apricots, papayas, and bananas are naturally low in sodium and provide heart-healthy potassium. Substitute these for sugary snacks—an apple instead of cookies, or apricots instead of salty chips. For dessert, consider a warm fruit salad with almonds and chocolate for a satisfying yet low-sodium treat.

5. Yogurt is a low-sodium, calcium-rich food that supports heart health and blood pressure management. Opt for plain yoghurt over flavoured varieties, which often contain added sugars. Enhance plain yoghurt by adding fruits or nuts. Try a plum, almond, and yoghurt parfait for a heart-healthy snack or dessert option.

6. Beans, lentils, and grains are excellent low-sodium choices. Grains like oats also help lower bad cholesterol and reduce the risk of type 2 diabetes. Choose dried beans or low-sodium canned options to limit sodium intake. Start your day with oatmeal topped with fruits, nuts, and cinnamon, or incorporate rice and beans into your meals. Enhance flavours with spices like turmeric, rosemary, garlic, or cayenne instead of salt. For a creative breakfast, try banana and coconut quinoa and oats porridge—a nutritious and flavorful option.

Health officials in the United States are investigating a growing outbreak of Cyclospora, a microscopic parasite that causes the intestinal illness cyclosporiasis.

While the source of the outbreak is not yet clear, cases have been rising in northwest Ohio and southeast Michigan. The Michigan Department of Health and Human Services (MDHHS) reported on July 1 that 170 people across seven counties in Michigan had been infected as of June 30.

"Outbreaks of cyclosporiasis have been occurring across the United States and now here in Michigan. Based on the unusual number of cases we have identified in a little over a week, we anticipate additional cases of illness being reported," said Dr. Natasha Bagdasarian, the state's chief medical executive.

Earlier, the US Centers for Disease Control and Prevention (CDC) reported that 145 people, aged 5 to 86, contracted the parasite between May 1 and June 16. Twenty people were hospitalized, with infections reported across 17 states. New York recorded the highest number of cases.

New York has reported the highest number of cases, with between 31 and 80 infections, according to The Independent. Illinois and Texas have each reported between 11 and 30 cases.

Other affected states include: Alaska, Colorado, Connecticut, Florida, Georgia, Louisiana, Massachusetts, New Jersey, North Carolina, Ohio, Pennsylvania, Tennessee, Virginia, Wisconsin. Each of these states has reported between one and 10 cases.

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What Foods Should You Avoid?

According to the CDC, cyclosporiasis outbreaks in the US have frequently been linked to imported fresh produce and to travelers returning from Cyclospora-endemic regions. However, investigators believe the current outbreak is associated with contaminated food consumed within the United States, as most patients had not traveled internationally before becoming ill.

Health officials have not advised people to avoid all fresh produce, as investigators have not yet identified the exact source of the outbreak. However, previous US outbreaks have been linked to imported fresh produce such as:

• Basil
• Cilantro
• Mesclun lettuce
• Raspberries
• Snow peas

So far, no outbreaks have been linked to commercially frozen or canned produce.

The parasite spreads through food or water contaminated with human feces and is not spread directly from person to person.

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How To Prevent Cyclospora Infection

The CDC recommends following safe food handling practices to reduce the risk of infection:

• Wash your hands with soap and water before and after handling fresh fruits and vegetables.
• Wash all fruits and vegetables thoroughly under running water before eating, cutting, or cooking.
• Produce labeled "prewashed" does not need to be washed again.
• Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
• Cut away any bruised or damaged areas before eating.
• Refrigerate cut, peeled, or cooked fruits and vegetables within two hours.

It also advises people traveling to tropical and subtropical regions, where Cyclospora is more common, should also be cautious. Routine chemical disinfectants used on food or water do not reliably kill the parasite.

What Is Cyclospora cayetanensis?

Cyclospora cayetanensis is a microscopic parasite that causes cyclosporiasis, a foodborne intestinal illness. People become infected by consuming contaminated food or water.

The infection commonly causes watery diarrhea and other digestive symptoms. While many cases are mild, the illness can last weeks or even months if left untreated. Doctors typically treat the infection with antibiotics.

People with weakened immune systems, including those with HIV/AIDS, cancer, or other conditions affecting immunity, are at greater risk of developing severe illness.

Symptoms of Cyclospora Infection

Symptoms usually begin about one week after consuming contaminated food or water and may include:

• Watery or explosive diarrhea
• Loss of appetite
• Bloating and gas
• Fatigue
• Low-grade fever
• Nausea
• Stomach cramps
• Vomiting.

The West Bengal government’s recent move to substitute eggs with soybean, paneer, and other vegetarian sources in Kolkata’s midday meal scheme has been met with mixed responses. Amid concern for protein deficiency in children, we took a deeper look into the eggs vs soybean debate.

Eggs Vs Soya: Which Is Better?

After the International Society for Krishna Consciousness (ISKCON) took over midday meal duties in Kolkata, it switched to an all-vegetarian diet that entailed removing eggs. The move sparked a debate about the efficacy of vegetarian sources of protein, especially plant-based ones like soybean.

Experts believe that it's not a matter of one food vs the other but understanding the distinct nutritional benefits of each.

HealthandMe spoke to Dr. Aaryin Memon, Clinical Nutritionist, Bhailal General Amin Hospital, Vadodara, about the impact of relying on soybean for protein instead of eggs.

Dr Memon says that protein is one of the key nutrients during childhood and plays a role in the growth, development of muscles, immunity, and brain function. She says that eggs and soybeans are both good sources of protein, but they have different nutritional profiles and impact on the body.

As we have always been told that eggs are the gold standard when it comes to protein for the following reasons:

• Eggs contain all nine essential amino acids in highly available forms.

• Eggs are packed with vitamin B12 and vitamin D.

• Eggs also contain choline, selenium, and healthy fats.

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Additionally, eggs are important for growing children as they contribute significantly in all-round development.

The expert says, “They contain a great amount of choline, which is essential for brain development, memory, and learning.”

When it comes to vegetarian sources of protein that match the nutritional value of eggs, soybeans are one of the top on the list. It is an excellent source of protein, dietary fibre, iron, calcium, magnesium, and beneficial plant compounds including isoflavones.

Soya can also help satisfy children's nutritional requirements and is a recommended vegetarian source of protein, according to nutritionists. It is also inexpensive, readily available, and appropriate for egg-free children's diets due to dietary, religious, or cultural preferences.

But the nutritionist points out that there are differences in their nutritional profiles.

Dr Memon says, “Soybean is a good source of protein, but plant protein is less bioavailable than animal protein. Certain nutrients like vitamin B12 are not found in plant-based protein sources. Additionally, the iron found in soya does not get absorbed in the body as well as iron from animals.”

Soybeans’ comparatively weaker nutritional profile is the reason why vegetarians have to rely on a diverse range of high protein foods like pulses, dairy products, legumes, nuts and seeds, as well as foods rich in vitamin C to support iron absorption, like fruit and vegetables.

This brings us to the conclusion that school meal programmes should embrace an 'either-or' option and include eggs and well-planned vegetarian options where possible. This enables children to have the right kind of nutrition and takes into account differences in their diets.

Heartburn and bloating are common indicators of indigestion. According to the US National Institute of Health, more than one billion people worldwide suffer from heartburn and related acid reflux, while nearly 18 per cent of the global population suffers from chronic bloating weekly.

Spicy foods are commonly blamed for heartburn and bloating; however, Dr Saurabh Sethi, a Harvard-trained gastroenterologist, has debunked this myth by claiming five recurring habits that he has seen common amongst such patients in his vast years of experience.

Addressing these underlying issues may help improve symptoms before turning to additional medications, he said, in an Instagram Post.

• Not enough fiber in the diet

Topping the list is a problem that affects a large portion of adults: inadequate fiber intake.

Fiber plays a critical role in maintaining a healthy gut microbiome and supporting regular digestion.

”A fiber-depleted gut feeds the wrong microbes, leading to excess gas and bloating,” Dr. Sethi said. The daily fiber intake target for an adult should be between 25 and 38 grams, which most adults fail to meet.

• Chronic stress

The connection between mental health and digestive health is stronger than many people realize.

The gastroenterologist stated that the gut-brain axis, the communication network linking the digestive system and the brain, is real, and stress can alter gut motility, increase symptom perception, and worsen both bloating and reflux.

• Wrong use of Peppermint

Peppermint tea is a naturally caffeine-free herbal infusion made from leaves of the peppermint plant, widely enjoyed to soothe digestion and reduce bloating.

However, it can cause the opposite of treating bloating by relaxing the lower esophageal sphincter and worsen heartburn.

“You may be treating one symptom while triggering another,” said the specialist, who has performed over 1000 endoscopies.

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• Lying down after the meals

Another common habit among patients with chronic heartburn is lying down shortly after meals.

The doctor explained that gravity is the best antacid, and lying down within 2 to 3 hours of eating can cause heavy acid reflux. Dr. Sethi claims that he sees this pattern in chronic heartburn patients every week.

• Eating too fast

Many people rush through meals without realizing the impact it can have on digestion. One of the biggest contributors to bloating is swallowed air, which increases significantly when people eat too quickly.

"Your stomach isn't a trash compactor," said the gastroenterologist. He also talked about how fast eaters swallow significantly more air than slow eaters.

Dr Sethi said that for people struggling with chronic heartburn and bloating, the solution may not always involve eliminating spicy foods or adding another medication.