Bread, a staple in many diets, can surprisingly contribute significantly to our daily sodium intake. In fact, bread alone can account for approximately 14% of the salt in our diets. Given the importance of managing daily salt intake due to health concerns like high blood pressure, heart disease, and kidney problems, understanding low sodium bread options is crucial. Eating too much sodium can lead to health problems like high blood pressure, heart disease, kidney disease and kidney stones (1). According to the FDA the majority of processed and packaged foods found at grocery stores contain a lot of sodium, including breads (2). According to the USDA, bread and grain products are major contributors to the sodium consumption of the American population (2). This article explores various low sodium bread choices, how to identify them, and other factors to consider when selecting bread.
The Sodium Problem with Bread
Many might assume that salty snacks are the primary culprits for high sodium intake. However, bread and rolls often top the list of sodium contributors due to their frequent consumption. This is why being mindful of the sodium content in bread is essential for individuals aiming to reduce their salt intake. The recommended daily intake of sodium is no more than 2,300 mg daily. Unless you're watching carbs or going gluten-free, sandwich bread is likely a part of your diet - whether it's a piece of toast or bagel in the morning or a sandwich for lunch or dinner. Most packaged sandwich bread on the shelf at the grocery store ranges from 130mg to 440 mg of sodium per slice, so not watching the label on these can have huge effects on your daily salt intake.
Understanding Low Sodium Bread
The FDA defines a low sodium food as anything that contains 140 mg or less of sodium per serving. The sodium content in commercial bread is on the nutrition label. It's important to remember that exceeding the serving size means consuming more sodium. For those on a low sodium diet, aiming for around 1500-1800 mg of sodium per day, a single meal should ideally contain about 500 mg or less. I consider a bread to be low sodium if it is 130 mg or less per slice.
Reading Nutrition Labels
The nutrition label on the back of any packaged item will tell you how much sodium is in the product. When selecting low sodium bread, carefully examine the nutrition label. Less than 5% daily value is considered low, and over 20% daily value is considered high. Pay attention to the sodium content per slice and adjust accordingly based on your dietary needs.
Beyond Sodium: Other Nutritional Factors
Of course, there is more to bread that sodium! Bread can vary in other nutrients, like fiber and sugar. While sodium content is a primary concern, other nutritional aspects of bread should also be considered. For most people, it is best to find a bread that is low in sodium, added sugars, and saturated fat. Look for options that are rich in fiber and low in added sugars and saturated fats to maximize the health benefits.
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Potential Additives: Potassium and Phosphorus
Some breads and other packaged items may contain potassium and phosphorus food additives. If you have kidney disease, it is best to limit or avoid these food additives when possible. You can tell if your low sodium bread has these additives by checking out the ingredients. If any ingredients contain words that start with “potassium” or “phos-”, the item has these additives. For individuals with kidney disease, it's crucial to check for potassium and phosphorus additives in the ingredient list and opt for breads without these additions.
Low Sodium Bread Options
I went on a search for a good tasting lower sodium sliced bread and the results are below. I tried six different brands that were available at my local grocery store here in Chicago: Generally, 5 out of 6 tasted pretty similar to each other. The biggest difference was texture and sweetness. Here are my notes on all six brands; all of the sodiums are per slice:
Here's an exploration of some readily available low sodium bread options:
Food For Life: Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread: Food For Life’s low sodium bread contains ZERO sodium. Additionally, it has no saturated fat and no added sugars. This Ezekiel bread is made with healthy sprouted grains and plant proteins. This low sodium bread has a very hearty texture with a nutty flavor. Despite health benefits, this may not be the best replacement for someone who wants a softer and simpler bread. This bread boasts zero sodium, no saturated fat, and no added sugars. Made with sprouted grains and plant proteins, it offers a hearty texture and nutty flavor. However, its distinct texture might not appeal to everyone seeking a softer bread. Certainly not for anyone with kidney problems, but no sodium at all.
Angelic Bake House: Sprouted No Salt Added Bread: Angelic Bake House’s low sodium bread also contains 0 mg sodium. It is made with a blend of several different whole grains. This bread has a mildly sweet flavor with a few grams of added sugar from molasses, but it is still considered a low sugar option. Some reviews claim that this product tastes slightly dryer compared to traditional wheat bread. Unlike Ezekiel, this bread does not have a nutty flavor. Also containing 0 mg of sodium, this bread features a blend of whole grains and a mildly sweet flavor derived from molasses. While still low in sugar, some reviewers note a slightly drier texture compared to conventional wheat bread.
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Kroger Round Top Low Sodium Wheat Bread: Kroger’s low sodium bread has a classic soft, wheat bread flavor. It is carried by some supermarkets, but is also sold online. This low sodium bread contains 25 mg sodium/slice. That’s more than 0, but still only 1% of the daily recommended intake and much less than most commercial bread. There are potassium and phosphorus additives in this low sodium bread. Offering a classic soft wheat bread flavor, Kroger's option contains 25 mg of sodium per slice. While not sodium-free, it remains significantly lower than most commercial breads. Be aware of the presence of potassium and phosphorus additives.
Queen St. Bakery’s low sodium bread: Queen St. Queen St. Bakery’s low sodium bread is made with chia flour and flax, which makes it a great high-fiber bread option. One slice contains 25% of the daily recommended intake for fiber. This bread option is not salt free. One slice contains 115 mg of sodium, which is 5% of the daily recommended intake. This bread is in some specialty supermarkets such as whole foods, but can also be found online. This bread is made with chia flour and flax, making it a high-fiber choice, providing 25% of the daily recommended fiber intake per slice. However, it's not salt-free, containing 115 mg of sodium per slice.
Sara Lee’s low sodium bread: Sara Lee’s low sodium bread is in many supermarkets, making it likely the most accessible option listed for in-store shopping. It is a whole wheat bread with a soft and light texture. The sodium content in Sara Lee’s low sodium bread is 125 mg/slice. There is 1 g of added sugar/slice, making it very low in added sugars. However, this low sodium bread does contain phosphorus additives, which may be harmful. Readily available in many supermarkets, Sara Lee's whole wheat bread offers a soft and light texture. With 125 mg of sodium and 1g of added sugar per slice, it's a convenient low-sodium option, though it does contain phosphorus additives.
Izzio sourdough bread: Izzio sourdough bread is a good low sodium option. It can be found in some supermarkets. Like the Sara Lee brand, Izzio Sourdough also contains 125 mg/slice. This bread is not made with whole grains, so it is not a great source of fiber. Note: this is a review of Izzio’s San Francisco bread. Izzio carries other sourdough products that may or may not have similar sodium content. Found in some supermarkets, Izzio Sourdough (specifically the San Francisco bread) contains 125 mg of sodium per slice. However, it's not a significant source of fiber as it's not made with whole grains. Izzio carries other sourdough products that may or may not have similar sodium content.
Other Brands:
- Trader Joe’s English Muffins have 70mgs sodium per muffin.
- Regular old Wonder Bread is only 90 mg of sodium.
Other Breads Mentioned:
- Brownberry Whole Grains Oatnut: light in color, chunky texture because of seeds, medium softness, a little too sweet for me. 150 mg sodium, 21 carbs, 3 sugar, 4 protein
- Sara lee 100% Whole Wheat: very, very soft and a little fluffy, seems a bit sweet at first but that goes away quickly, smaller piece than the others. 120 mg sodium, 12 carbs, 1 sugar, 3 protein
- Angelic Bakehouse Sprouted 7 Whole Grains: more firm texture, visible seeds, most hearty flavor, smaller piece than the others. 90 mg sodium, 13 carbs, 1 sugar, 4 protein
- Aunt Millie's Best Grains 12 Whole Grains: a little tough and chewier than the others; had the largest ingredient list (lots of stabilizers, emulsifiers, thickeners, etc.); has a little rye flavor. 160mg sodium, 21 carbs, 2 sugar, 4 protein
- Pepperidge Farm Whole Grain 15 Grain: soft and airy, slightly chewy, very sweet tasting, not much texture to the bread, 130 mg sodium, 22 carbs, 3 sugar, 6 protein
- Koepplinger's All Natural Non-GMO 100% Whole Wheat: light and fluffy, rye flavor, 115 mg sodium, 14 carbs, 2 sugar, 3 protein
The Impact of Toppings and Fillings
The foods we put on low sodium bread can also influence how much sodium we are eating. For example, most deli meats and cheeses are really high in sodium. Even with low sodium bread, the choice of toppings and fillings can significantly impact your overall sodium intake. Be mindful of high-sodium additions like deli meats and cheeses.
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Smart Swaps for Sandwiches
Smart swaps: Load up your sandwich with veggies such as tomato, avocado, and lettuce. Skip the cheese and add hummus. Opt for vegetables like tomato, avocado, and lettuce. Consider using hummus instead of cheese.
Alternatives to Salty Spreads
Spread unsalted peanut butter onto your low sodium bread, and layer on apple slices for sweetness. Just want some toast? Stay away from that salty deli meat! Choose unsalted peanut butter and fruit slices for a naturally sweet and low-sodium option.
Making Your Own Low Sodium Bread
Oh, using no sodium in the recipe at all actually lets the yeast rise better. Salt inhibits the rise somewhat. Oh! If you are not knowledgable on that front, take some time and research it a bit. It is an interesting art and not too difficult to maintain! Start with a simple search like: "sourdough starter". For those inclined, making bread at home offers complete control over ingredients, including sodium content.
Sourdough Bread
Greg thank you for the recipe. I have made sourdough in the past by harvesting yeast from a grape slurry consisting of mashed grapes, flour, and water (refrigerated), which with some time will become a good starter. That is a bit extreme. I'd recommend getting a sourdough starter and incorporate it into the recipe above (e.g. HTH! Sourdough, in particular, can be a great option. Experimenting with sourdough starters and no-salt recipes can lead to delicious and healthy bread.
Low Sodium Living: A Holistic Approach
Note: by making a lot of foods at home, i was able to startle my doctor by getting my daily sodium down to about 500mg per day (per my doctor - just keep it below 2000mg). You can make all sorts of things at home, like sausages, pizza sauce, etc and just don't add any salt. Reducing sodium intake often requires a broader approach beyond just bread selection.
Awareness of Sodium in Common Foods
If you think steering clear of potato chips, pretzels, and other savory snacks is the best way to trim salt from your diet, think again. Yes, those foods are salty - but they only rank no. Be aware of hidden sodium in common foods like pizza, sandwiches, cold cuts, soups, burritos, chicken, and cheese.
Smart Swaps for a Low Sodium Diet
Smart swaps: Instead of toast or a bagel for breakfast, have a bowl of oatmeal prepared with just a pinch of salt. All the essential pizza ingredients - the crust, sauce, and cheese - contain a lot of salt. Smart swap: Make a homemade pizza using a whole-wheat, prebaked pizza crust with low-sodium pizza sauce and slivers of part-skim mozzarella or other light cheese (see no. 9 for other suggestions). Top with sliced bell peppers, mushrooms, or any other vegetables you like. Smart swaps: Look for low-sodium and reduced-sodium varieties (see "Reading food labels"). Smart swaps: Use whole-grain corn tortillas (just 5 mg of sodium each) and fill with grilled chicken or a mild white fish. Choose low-sodium canned beans; if they're not available, rinsing regular ones removes about one-third of the sodium, says Krivitsky. Sauté beans with onion, garlic, and spices for added flavor. Smart swaps: Make your own poached or soft-cooked eggs. Many grocery stores now carry hard-boiled eggs, which are even more convenient. Consider oatmeal instead of toast, homemade pizza with low-sodium ingredients, low-sodium soup varieties, and whole-grain corn tortillas with grilled chicken or fish.
Considerations for Specific Health Conditions
These whole grain breads are of no use to people with kidney failure/ CKD due to too much phosphorus and potassium. CKD is one of the more common reasons why people require a low sodium diet. It's important to note that individuals with specific health conditions, like kidney failure, may need to avoid certain types of low sodium bread due to their phosphorus and potassium content.