Coffee is part of most people’s daily rituals and routines, but for those on a particularly restrictive diet such as a low sodium diet, its presence can pose some challenges. To start with, the most critical aspect of managing a low sodium diet is to limit daily sodium intake to around1,500 milligrams. With a single cup of coffee having around 20 milligrams of sodium, it’s clear that drinking coffee can add up quickly and put someone on a low sodium diet over their recommended daily amount.
Luckily, there are plenty of ways to enjoy coffee while remaining compliant with a low sodium diet. The most important thing to consider is the type of coffee you’re drinking – the amount of sodium in your brew can vary significantly depending on the intensity and flavor profile of the beans. For example, a strongly brewed dark roast has much less sodium per cup than a lightly roasted medium roast. Additionally, the method in which you’re making your coffee can also have an effect – cold-brew or filtered coffee has significantly less sodium than espresso.
Andrew White, a nutritionist at York University notes that for someone on a low sodium diet, it’s important to use caution when consuming beverages like coffee. “Coffee itself is naturally low sodium, but additives like creamer and flavored syrups can quickly raise the sodium content. People need to be mindful of the total cost of their drink, not just the coffee.” White adds that “it’s always best to stick with natural brands with minimal ingredients, as well as choose options without preservatives or added sugar, since these can also affect sodium levels.”
When making coffee at home, it is possible to enjoy a cup without putting yourself over the daily recommended limit of sodium. This is because the beans are not the only thing contributing to the total sodium content. A splash of regular milk can add up to four milligrams of sodium, while a teaspoon of sugar can add one gram of sodium. To reduce overall sodium intake, use a low-sodium alternative such as almond milk or agave syrup.
Moreover, there are beverage companies that have taken the initiative to make coffee drinks that are tailored to those on a low sodium diet. Companies like Low Sodium Coffee Co. have created coffee drinks with drastically reduced sodium levels, with some drinks containing as little as 5 mg of sodium per cup. “We take the same great flavors that regular coffee has, but cut back on the sodium to make it much more safe for people who are on restricted diets.” says a representative from Low Sodium Coffee Co.
Altnernative Sugar Options
A great way to keep your coffee low in sodium is to pick a natural sweetener instead of adding sugar. Natural sweeteners like honey or maple syrup are a great option as they contain significantly less sodium than processed sugars, making them a better choice for someone on a low sodium diet. Additionally, these natural sweeteners contain vitamins and minerals that can benefit our bodies in other ways.
Coconut sugar is another excellent choice for sweetening coffee while sticking to a low sodium diet. Coconut sugar is a natural, unrefined sugar made from the sap of a coconut tree, and is said to contain nearly 0 milligrams of sodium in a single tablespoon. As with other natural sweeteners, there are many other health benefits associated with coconut sugar, such as improved digestion and immunity.
Another great low sodium sugar alternative is Stevia. Unlike cane sugar and honey, Stevia has zero calories and zero milligrams of sodium. According to Kayleigh Hodgson, a registered dietitian and diabetes specialist, “Stevia is a great choice for those looking to keep their sodium intake low and their diet healthy. Not only does it have zero calories and absolutely no sodium, it also has a range of health benefits, such as reducing inflammation and boosting immunity.”
Coffee Substitutes
While there are numerous ways to enjoy coffee while remaining compliant with a low sodium diet, there are also some alternatives. Professional nutritionist Laura Amar believes that people on a low sodium diet should limit their caffeine intake. She states that “apart from reducing caffeine consumption, there are plenty of options for those looking for alternatives. Herbal teas such as green and chamomile tea are great options, as they contain no sodium at all and are packed with health benefits. Additionally, there are a range of decaffeinated teas available that can offer the same flavor and experience as regular coffee, without any of the unwanted side effects.”
Alternatively, for those who are looking for something a little stronger than herbal tea, decaffeinated coffee could be a viable option. Decaffeinated coffee has been shown to have less sodium than regular coffee, making it a great way to enjoy the taste of coffee without being concerned about your sodium intake. Additionally, some decaffeinated coffee blends are specially formulated to retain more of the flavor of regular coffee.
Other Low Sodium Considerations
When it comes to maintaining a low sodium diet, it’s important to be mindful of everything that we put into our bodies, not just what we drink. Eating too much processed and pre-packaged food can increase sodium levels, as these foods often contain high levels of sodium preservatives. Therefore, it’s important to stick to a diet that consists mostly of natural, unprocessed foods and to enjoy them in moderation.
Additionally, milk can be another source of hidden sodium, as it contains 20 milligrams of sodium per cup. If you’re looking to reduce the sodium content in your daily cup of coffee, opt for a low-sodium alternative such as almond milk or coconut milk, which contain significantly less sodium than regular milk.
Finally, understanding how much sodium is in different types of coffee can help to make sure that you don’t exceed your daily sodium intake. For example, a single espresso shot has around 25 milligrams of sodium, while an Americano made with regular milk can have as much as 70 milligrams. Being aware of these sodium levels will help to keep your coffee consumption in check.
Tracking Sodium Intake
For those on a low sodium diet, keeping track of sodium levels daily is a must. For mornings when you are enjoying coffee, it’s important to consider all sources of sodium – from the milk or creamers you use to the type of coffee beans you choose.
Using nutriton trackers such as MyFitnessPal is a helpful way to keep tabs on your sodium intake. By entering the types and amounts of coffee and milk you are using, it’s possible to calculate how much sodium is being added to your daily intake. Additionally, these trackers allow you to get an overview of your other food and drink intake and compare it to how much sodium you should be consuming.
In addition to nutrition trackers, there are apps that can help to keep track of sodium levels in different types of coffee drinks. Apps such as Coffee Compass makes it easier tofilter types of coffee by sodium levels so that you can find the one that’s right for you. With this information, it becomes easier to create balanced and low-sodium coffee beverages at home.
General Tips to Keep in Mind
To sum up, it’s possible to enjoy a cup of coffee while remaining compliant with a low sodium diet. What is most important to note is that there are certain ingredients and additives that can contribute to the sodium levels in coffee, and that those must be taken into consideration.
When enjoying coffee, opt for natural sweeteners such as honey, maple syrup, and coconut sugar in place of regular sugar, which contains more sodium. Additionally, try and avoid flavored syrups and creamer, as these can contain high amounts of sodium.
Let go of the guilt when it comes to coffee and a low sodium diet. A little bit here and there is all it takes to enjoy a great cup, without having to worry
