Is there a solution to the excessive sodium content in keguo soup base? Nutritionist: Dilute and share food

With the arrival of a cold wave and the chilly weather, hotpot is almost a favorite of gourmets. However, according to a survey, more than 80% of the hotpot broth packets on the market contain more than 700 mg of high-salt soup base. If not diluted, you may consume more than 10 grams of salt in one meal, which poses a potential threat to your health. Nutritionists recommend that "high-salt" soup bases should be diluted with water first and shared among three people to avoid excessive sodium intake.

The survey found that more than 80% of the hot pot broth packets on the market are high-salt soup bases.

The Taipei Medical University Hospital conducted a nutritional labeling survey on hot pot broth packets sold around the hospital and found that a high proportion of the broth was high in salt. Su Xiuyue, director of the Nutrition Department, said that according to healthy eating recommendations, each person should not consume more than 6 grams of salt per day. Based on the three meals a day pattern, it is best to consume about 2 grams of salt per meal.

High salt content in soup should be diluted with water

Generally speaking, if the sodium content in every 100cc of soup base is less than 400 mg, it is considered a "low-salt" soup base, and one bowl of hot pot soup base can be used for one person; if the sodium content in every 100cc is between 400 and 700 mg, one bowl of hot pot soup base can be used for two people; if the sodium content exceeds 700 mg, it is a high-salt soup base and can be used for three people. If the sodium content exceeds the standard, it is recommended to add more water to dilute the soup base.

In addition to the high salt content in the soup base, the calories and salt content of hot pot sauces are also considerable. Take the shacha sauce and chili sauce that Chinese people love to use as examples. 1 tablespoon of shacha sauce has 110 calories, and 1 tablespoon of chili sauce has more than 2 grams of salt. After one meal, the sodium content and calories are obviously exceeded.

Director Su Xiuyue (pictured) stressed that hot pot soup base is best made with natural ingredients. (Photo courtesy of Taipei Medical University Hospital)

Hot pot soup base is best made with natural ingredients

Director Su Xiuyue suggested that healthy hot pot soup base is best made with natural ingredients, such as a soup made from half a kelp and 20 grams of bonito, or a vegetable soup made from cabbage, tomatoes, and bean sprouts. People who like seafood soup base can choose to use clams to make a clear soup.

In addition, the sauce can be made by diluting 1 teaspoon of soy sauce (containing about 0.6 grams of salt) with 120cc of water (about half a bowl), and then adding your favorite spices, such as onions, ginger, garlic, chili peppers, coriander and other ingredients with special smells, and adding white vinegar. This will not only add flavor but also reduce salt intake.

Healthy hot pot is recommended to eat vegetables first

For those who want to lose weight, they can eat vegetables and mushrooms first when eating hot pot to increase satiety, then eat soy products and starchy foods, and finally eat meat. For ordinary people, it is recommended to eat vegetables first, followed by meat, rice or noodles, processed foods, etc. Eat fruit after meals. Hot pot soup, sugary drinks and desserts are not recommended. The less processed food, the better.

If you really want to drink soup, it is best to drink it within the first 30 minutes after cooking the hot pot. Just drink a light vegetable soup. Because if you add starch, meat, processed foods and other foods into the soup afterwards, not only will the soup become turbid and the sodium content increase, it may even produce carcinogens such as nitrites and nitrosamines, which are not good for your health.