The Tasty Benefits of Choosing Low Sodium Meat Snacks

The Benefits of Low Sodium Meat Snacks

In today's health-conscious world, more and more people are looking for tasty snacks that don't sacrifice nutrition. This demand has led to an explosion in the availability of low sodium meat snacks. These products provide the protein and flavor of jerky or dried meats without the high amounts of sodium found in traditional options.

For people concerned about their sodium intake due to health issues like hypertension, heart disease, kidney disease or fluid retention, low sodium meat snacks can be a flavorful alternative to chips, crackers and other snack foods. They give you the satisfaction of salty, savory bites without spiking your blood pressure levels.

Better Heart Health

High sodium diets have been linked to an increased risk for high blood pressure, heart attack and stroke. The American Heart Association recommends limiting sodium intake to less than 2,300 milligrams per day, with an ideal limit of under 1,500 mg. Unfortunately, many processed and prepared foods are extremely high in sodium.

Jerky, salami, sausages and other cured meats are tasty options with protein. But traditional mass-produced versions also tend to be loaded with sodium to help preserve them and amplify their flavor. By choosing low sodium meat snacks instead, you can get the same smoky, spicy or savory taste without all the salt.

Reduced Bloating

In addition to affecting blood pressure and cardiovascular health, high sodium intake can lead to bloating and water retention. This is because sodium causes the body to retain extra fluid in an effort to dilute the excess salt. For those already prone to swelling in the hands, feet, abdomen and other areas, reducing sodium can help provide relief from this uncomfortable condition.

Low sodium meat snacks are less likely to contain the large amounts of sodium alginate, sodium nitrate or other sodium additives commonly found in jerky and deli meats. Choosing them over regular salted, cured meats may help you avoid bloating flare-ups.

Better Fluid Balance

Your kidneys are responsible for maintaining proper sodium and fluid balance in the body. People with compromised kidney function have a harder time keeping the right equilibrium. Eating lots of salty foods puts an extra burden on these vital organs by forcing them to remove and excrete the overload of sodium.

Low sodium meat snacks take it easy on your kidneys by not flooding them with salt they then have to work overtime to clear out. This helps avoid fluid retention and allows your kidneys to simply focus on their normal filtering duties.

Lowering Risk of Kidney Stones

For those prone to developing kidney stones, cutting back on sodium can help reduce your chances of this painful condition. The most common type of kidney stones is calcium oxalate. Higher sodium intake causes more calcium to be excreted through the kidneys, where it can then form into crystals and stones.

Low sodium meat snacks won't spike your sodium levels and force extra calcium through the kidneys, thus decreasing your overall risk of painful calcium oxalate kidney stones.

More Diet-Friendly

Sticking to any type of reduced calorie diet can be hard when you get hit with snack cravings. Chips, pretzels, crackers and other munchies pack on calories, carbs and fat. But reaching for a bag of jerky or salami doesn't really solve the problem since these are high in sodium.

Low sodium meat snacks offer a dieter-friendly solution. With plenty of protein and less salt than regular cured meats, they can quell your snack attack without the guilt. Their lower sodium content means they work with low-salt diets like the DASH diet.

Safer for Those with Medical Conditions

For those managing health conditions like liver disease, high blood pressure or heart failure, severely restricting sodium intake is critical. Doctors often advise these patients to keep their daily sodium under 1,500 mg at the absolute most.

With such a tight limit, even "normal" sodium foods become off-limits. Low sodium meat snacks fit into these necessary dietary restrictions much easier. They provide the salty, protein-packed taste these patients crave without endangering their health.

Finding the Best Low Sodium Options

Now that you know all the benefits low sodium meat snacks offer, where can you find tasty choices to try? Here are some tips for picking the best products:

Check the Sodium Counts

The first step is turning that nutrition label around and reading the sodium content. Low sodium is generally defined as 140mg or less per serving. Very low sodium would be 35mg or less per serving. Compare brands and flavors to find options that fit your sodium needs.

Know the Best Cuts

Certain cuts of meat are naturally lower in sodium than others. When shopping for low sodium meat snacks, look for options made from cuts like:

• Top or bottom round
• Eye of round
• Sirloin tips
• Flank steak

These leaner cuts have less inherent sodium than fattier options like brisket or chuck.

Seek Out Simple Ingredients

Low sodium products avoid extra salt and chemical preservatives. Clean, simple ingredients are best for limiting total sodium content. Ideal options have:

• No added MSG
• No sodium nitrate or nitrite
• No excessive seasoning blends
• Natural flavors like vinegar, lemon or pepper

Basically, the fewer additions and preservatives, the lower the sodium level.

Know Your Curing Methods

Traditional curing relies heavily on sodium for preservation. Low sodium meat snacks use alternative methods that don't require as much salt. Look for these low-sodium approaches:

• Dry curing - Rubs in dry seasoning blends without sodium
• Vinegar curing - Uses vinegar for flavor and preservation
• Cultured curing - Employs "good" microbes to ferment meat

Consider Grass-Fed and Organic

Grass-fed, pasture-raised and organic meats tend to be lower in sodium than conventional varieties. Animals eating grass and natural foods retain fewer preservatives and chemicals than confined livestock fed formulas heavy in the salt.

Low Sodium Meat Snack Options to Try

Once you know how to spot healthier low sodium meat snacks, which products should you add to your shopping list? Here are some recommended options:

Kracklin' Chicken Skins

These oven-baked chicken skins provide crunch sans extra salt or oil. With only 80mg sodium per serving, they satisfy cravings for something crispy and salty without the guilt. Flavors include Original, Hot and Barbecue.

Citterio Premium Snacking Salame

With no MSG, preservatives or allergens, this salame offers Italian flavor in a better-for-you snack. It's made from a single, simple blend of pork, salt, spices and wine. Just 55mg sodium per link.

Jack Link's Small Batch Beef Jerky

Small Batch Jerky comes in unique flavors like Original Peppered and Maple Bacon Bourbon. With 70-90mg sodium per piece, they provide a nice kick of flavor without knocking you over with salt.

Epic Provisions Venison, Sea Salt & Pepper Bars

These hearty bars are a slim 130 calories with just 160mg of sodium each. They feature a blend of venison, fruits, nuts and spices for a protein and antioxidant-packed snack.

Kalahari Biltong

South African style dried meats, biltong offers bold flavor with less salt at 60-80mg sodium per piece. Kalahari uses only natural spices and vinegar in their curing. Try flavors like Chili Lime Ostrich or Cajun Beef.

Wild Zora Bars

These meat bars skip soy, wheat, and dairy in favor of simple whole food ingredients. Options like Mediterranean Lamb offer a good source of protein at just 140mg sodium per bar.

Ayoba-Yo Biltong Sticks

Grass-fed beef and natural spices make up these 45mg sodium biltong sticks. They come in unique flavors like Garlic, Peri Peri and Sweet Chutney.

Duke's Real Smoked Shorty Sausages

At 50mg of sodium per miniature smoked sausage, these are a tasty higher protein snack. Plus, you get traditional meaty flavors like Smoked Andouille and Smoked Kielbasa.

DIY Low Sodium Meat Snacks

Want to control sodium levels even more? Make your own low sodium meat snacks at home. Here are some recipes to try:

Balsamic Pepper Jerky

Marinate flank steak strips in balsamic vinegar, black pepper and just a bit of sea salt. Dehydrate until chewy.

Mexi-Strips

Add chili powder, cumin and cayenne to sliced eye of round. Bake at 170F until dried.

Sweet N' Spicy Pork Rinds

Fry up some fresh pork rinds then toss while warm in a mix of cinnamon, allspice, cayenne and stevia.

Teriyaki Turkey Jerky

Marinate turkey breast strips overnight in reduced sodium teriyaki sauce. Dehydrate until done.

Peppercorn Venison Jerky

Dry rub venison loin with cracked black pepper, thyme and garlic. Slow bake to desired dryness.

The Takeaway

Low sodium meat snacks let you enjoy the salty, savory flavors you crave without excess salt and unhealthy additives. Seek out quality low sodium options that use healthier meats, smart ingredients and touch of spices for flavor instead of sodium.

With less salt, these snacks benefit your heart health, reduce bloating, and ease fluid retention without losing any taste. Try some of the recommended products or whip up your own custom meat snacks at home.

Just remember to always check labels for sodium counts, avoid sketchy preservatives and choose clean, high quality ingredients. Your taste buds and your health will thank you.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.