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MSG is back. Is the idea it’s bad for us just a myth or food science?

<div class="theconversation-article-body"><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p>MSG is making a comeback. The internet’s favourite cucumber salad recipe includes fish sauce, cucumber, garlic and – as the video’s creator Logan tells us with a generous sprinkle from the bag – “MSG, obviously”.</p> <p>But for many of us, it’s not obvious. Do you have a vague sense MSG is unhealthy but you’re not sure why? Here is the science behind monosodium glutamate, how it got a bad rap, and whether you should add it to your cooking.</p> <h2>What is MSG?</h2> <p>Monosodium glutamate (MSG) is a sodium salt of glutamic acid, one of the amino acids that make up proteins.</p> <p>It occurs naturally in <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2017.1295260#d1e167">foods</a> such as mature cheeses, fish, beef, mushrooms, tomatoes, onion and garlic. It provides their savoury and “meaty” flavour, known as <a href="https://www.sciencedirect.com/science/article/pii/S0022316622140186">umami</a>.</p> <p>MSG has been used to season food for <a href="https://wjpsonline.com/index.php/wjps/article/view/effects-monosodium-glutamate-human-health-review">more than 100 years</a>. Traditionally it <a href="https://pubs.acs.org/doi/epdf/10.1021/ed081p347?ref=article_openPDF">was extracted</a> from seaweed broth, but now it’s made by fermenting starch in sugar beets, sugar cane and molasses.</p> <p>Today it’s widely used as a flavour enhancer in many dishes and pre-packaged goods, including soups, condiments and processed meats.</p> <p>There is no chemical difference between the MSG found in food and the additive.</p> <h2>Is it safe?</h2> <p>For most people, yes. MSG is a safe and authorised additive, according to the Australian agency that regulates food. This corresponds with food standards in the <a href="https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg">United States</a>, <a href="https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A02008R1333-20201223#tocId3">European Union and United Kingdom</a>.</p> <p>Two major <a href="https://www.foodstandards.gov.au/sites/default/files/consumer/additives/msg/Documents/MSG%20Technical%20Report.pdf">safety reviews</a> have been conducted: one in 1987 by a United Nations expert committee and another 1995 by the Federation of American Societies for Experimental Biology. Both concluded MSG was safe for the general population.</p> <p>In 2017 the <a href="https://www.efsa.europa.eu/en/efsajournal/pub/4910">European Food Safety Authority</a> updated its stance and set a recommended limit based on body weight, aimed to prevent headaches and increased blood pressure.</p> <p>That limit is still higher than most people consume. The authority says an 80kg person should not have more than 2.4g of added MSG per day. <a href="https://www.nature.com/articles/1602526">For reference</a>, Europeans average less than a gram per day (0.3-1 gram), while in Asia intake is somewhere between 1.2-1.7 grams a day.</p> <p>Food Standards Australia New Zealand says the European update does not raise any new safety concerns not already assessed.</p> <h2>Isn’t it bad for me?</h2> <p>Despite the evidence, the idea MSG is dangerous persists.</p> <p>Its notorious reputation can be traced back to a <a href="https://news.colgate.edu/magazine/2019/02/06/the-strange-case-of-dr-ho-man-kwok/">hoax letter</a> published in the <a href="https://www.nejm.org/doi/full/10.1056/NEJM196805162782014">New England Journal of Medicine</a> in 1968. A doctor claiming to have experienced palpitations, numbness and fatigue after eating at a Chinese restaurant suggested MSG could be to blame.</p> <p>With a follow-up article in the <a href="https://www.nytimes.com/1968/05/19/archives/-chinese-restaurant-syndrome-puzzles-doctors.html">New York Times</a>, the idea of “Chinese Restaurant Syndrome” took off. Eating MSG was associated with a range of symptoms, including headache, hives, throat swelling, itching and belly pain.</p> <p>However an <a href="https://www.sciencedirect.com/science/article/pii/027869159390012N?via%3Dihub">early randomised control trial</a> showed no difference in these symptoms between people who were given MSG versus a placebo. This has since been confirmed in a <a href="https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12448">review of many studies</a>.</p> <h2>Can MSG cause reactions?</h2> <p>A very small percentage of people may have hypersensitivities to MSG. The reported reaction is now known as MSG symptom complex, rather than so-called Chinese restaurant syndrome, with its <a href="https://www.jandonline.org/article/S2212-2672(21)00068-X/abstract#:%7E:text=A%20New%20York%20Times%20piece,connecting%20MSG%20to%20health%20outcomes.">problematic</a> racial connotations. Symptoms are usually mild, short-term and don’t need treatment.</p> <p><a href="https://www.sciencedirect.com/science/article/pii/S0091674999703714">One study</a> looked at 100 people with asthma, 30 of whom believed they had hypersensitivities to MSG. However when participants were blinded to whether they were consuming MSG, not one reported a reaction.</p> <p>If you believe you do react to added MSG, it’s relatively easy to avoid. In Australia, it is <a href="https://www.foodstandards.gov.au/consumer/additives/msg">listed</a> in ingredients as either monosodium glutamate or flavour enhancer 621.</p> <h2>Is it better than table salt?</h2> <p>Using MSG instead of regular salt may help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893472/">reduce</a> your overall sodium intake, as MSG <a href="https://www.medicalnewstoday.com/articles/msg-what-the-science-says-about-its-safety#Uses-of-MSG">contains</a> about one third the amount of sodium.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">One study</a> found people who ate soup seasoned with MSG rather than salt actually liked it more. They still found it salty to taste, but their sodium intake was reduced by 18%.</p> <p>MSG still contains sodium, so high use is associated with increased <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">blood pressure</a>. If you’re using MSG as a substitute and you have high blood pressure, you should closely monitor it (just as you would with other salt products).</p> <h2>Should I use MSG in my cooking?</h2> <p>If you want to – yes. Unless you are one of the rare people with hypersensitivities, enhancing the flavour of your dish with a sprinkle of MSG will not cause any health problems. It could even help reduce how much salt you use.</p> <p>If you’re <a href="https://www.tandfonline.com/doi/full/10.1080/25765299.2020.1807084#d1e199">vegetarian or vegan</a>, cooking with MSG could help add the umami flavour you may miss from animal products such as meat, fish sauce and cheese.</p> <p>But buying foods with added MSG? Be aware, many of them will also be <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing/2A9776922A28F8F757BDA32C3266AC2A">ultra-processed</a> and it’s that – not the MSG – that’s associated with poor physical and mental <a href="https://www.mdpi.com/2072-6643/14/1/174">health outcomes</a>.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237871/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: https://theconversation.com/republishing-guidelines --></p> <p><em><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a></em></p> <p><em>Image credits: Shutterstock </em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">original article</a>.</em></p> </div>

Food & Wine

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13 foods with way more sodium than you realised

<h3>Sodium can be sneaky</h3> <p>It’s not too surprising that the average Australian eats double the amount of sodium they should considering the many sneaky sources of sodium. And more than half of the sodium people eat comes from food bought in stores, according to the Department of Health. Double-check the labels on these foods that can be surprising sources of sodium.</p> <h3>Cottage cheese</h3> <p>Cottage cheese with fruit is an old lunchtime favourite, packed with protein and calcium. But if you’re aiming to lower your sodium, you might want to skip these creamy curds, as they’re actually high in sodium. Even low-fat cottage cheese can have about 400 mg of sodium per half-cup. For a tasty substitute, try Greek yoghurt, instead. You’ll get more protein, calcium, and as a bonus, some good-for-your-gut probiotics. Most plain Greek yoghurts weigh in at around 70 mg of sodium per half-cup.</p> <h3>Instant Porridge</h3> <p>Instant oatmeal is a popular option for the morning rush, especially in winter. Just add hot water and you have a warm and nutritious bowl of goodness, right? Not necessarily, says dietitian, Paul Salter. “Spend an extra couple of minutes each morning with a serving of old-fashioned oats rather than relying on instant oatmeal,” Salter says. Instant porridge can have as much as 200 mg per serving compared to plain oats, which can contain 0 mg of sodium. If plain porridge sounds blah, try topping it with berries, Greek yoghurt, and cinnamon.</p> <h3>Sports Drinks</h3> <p>Even after a heavy-duty sweat session at the gym, you probably don’t need a sports drink to replace your sodium stores. “Those beverages are created for athletes training at a high level for an extended period,” says dietitian and personal trainer, Alysha Coughler. Water, coconut water, or maple water will quench your thirst and keep you within your daily sodium budget.</p> <h3>Veggie Burgers</h3> <p>A vegetarian or vegan diet is known for being exceptionally healthy, so you may be shocked to learn that a veggie burger could be high in sodium. “Many meat substitutes are as high, or higher in salt than the regular stuff, to improve the flavour and texture,” Coughler says.</p> <h3>Biscuits and Cookies</h3> <p>When satisfying a sweet tooth, you’re probably more worried about sugar than salt. “But just because a product is sweet doesn’t mean it’s not high in sodium,” Coughler says. Besides the packaged baked goods we may toss in our shopping cart, Coughler cautions us to watch for sneaky high-sodium sources, such as ‘healthy’ versions of biscuits, cookies and brownies.</p> <h3>Canned Veggies</h3> <p>When canned goods are on sale at your supermarket, it’s tempting to stock up on the veggies and beans, but that may not be the best strategy – they’re actually high in sodium. “Buying these items fresh or frozen without added salt is a better option,” says dietitian, Ashvini Mashru. “But if you want to stick to cans, look for ‘no salt added’ or ‘reduced-sodium’ varieties.” If full-salt is your only option, drain and rinse the veggies or beans thoroughly with cold water before eating or cooking them.</p> <h3>Cheese</h3> <p>We cube it, slice it, shred it, melt it, and sprinkle it on a variety of foods because, well, what’s not to love about cheese? Short answer: salt, one of its basic ingredients. It keeps bacteria in check, controls moisture, acts as a preservative, and improves the texture and taste. Some varieties are saltier than others. For example, a 28-gram serving of feta has about 320 mg of sodium, whereas blue cheese has about 325 mg per 28 grams, and pasteurised processed cheese has a whopping 420 mg per 28 grams. You can certainly opt for lower-sodium cheese (such as Swiss, goat, ricotta, and fresh mozzarella) or look for soft cheeses, which generally have lower sodium than hard cheeses. When you cook with cheese, spare the salt shaker, because cheese is a salty enough ingredient on its own.</p> <h3>Deli Meat</h3> <p>Deli meat may be a sandwich staple but it’s a veritable salt bomb. “Despite being a convenient source of protein, deli meat can rack up to 700 mg of sodium per serving,” Coughler says. Seek out lower-salt alternatives or, better yet, use leftover roasted chicken, canned tuna, or boiled eggs for your sandwich. You could also use less meat and make up the difference in veggies for a fibre-filling lunch that will see you through till dinner.</p> <h3>Cereal</h3> <p>Most fans of breakfast cereal know to be concerned about sugar content, especially if they have kids. “Little do we realise how much salt is lurking in seemingly healthy cereal options,” Coughler says. We’re often misled by terms like ‘natural,’ ‘whole grains,’ or ‘fibre-rich’ so we neglect to check the label for sodium.</p> <h3>Pasta Sauce</h3> <p>Typical pasta sauce ingredients – tomatoes, onions, peppers, garlic, and spices – seem pretty healthy, but most store-bought varieties can put a big dent in your sodium budget.  Look for lower-sodium varieties or sprinkle in some Italian seasoning mix instead. (You won’t even miss the salt!)</p> <h3>Bread</h3> <p>Yeast, flour, sugar, oil, and a bit of salt is what your grandmother’s homemade bread calls for, but when you go store-bought, you can double, triple, or even quadruple the salt. “Some breads have upwards of 325 mg of sodium per slice,” says dietitian Bobby Maknoon. Even if the numbers are lower on the nutrition label, be mindful of the serving size. “Most folks eat two slices of bread at a time, but manufacturers often list the serving size as one slice,” Maknoon says.</p> <h3>Salad Dressing</h3> <p>Sugar and fat often get the blame for salad dressing’s bad reputation while salt sneaks by, but many dressings definitely qualify as foods that are high in sodium. “Some salad dressings have more than 200 mg of sodium per serving, which is usually just two tablespoons,” says Maknoon. Beware of ‘low-fat’ and ‘light’ varieties, as they usually have extra sodium to compensate for the lower-fat content. Since sodium is used to preserve the salad dressings we buy at the store, you can make your own lower-salt version at home: Maknoon suggests mixing a tablespoon each of olive oil, vinegar, or citrus juice; add your favourite fresh or dried herbs and finely chopped garlic or shallots.</p> <h3>Cocktail mixes</h3> <p>Getting toasted shouldn’t be your only concern when whipping up a pitcher of Bloody Mary drinks for your next brunch. According to bartender and beverage educator, Ori Geshury, one Bloody Mary cocktail can have 650 mg of sodium.</p> <p>This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/13-foods-with-way-more-sodium-than-you-realised" target="_blank" rel="noopener">Reader's Digest</a>.</p> <p><em>Image: Getty</em></p>

Food & Wine

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Put the baking soda back in the bottle: Banned sodium bicarbonate ‘milkshakes’ don’t make racehorses faster

<p><em> </em></p> <p>The controversial and banned practice of giving horses baking soda “milkshakes” before a race doesn’t work, according to our analysis of the available research.</p> <p>Racing folklore says sodium bicarbonate milkshakes can boost racehorses’ endurance because the alkalinity of the baking soda helps counter the buildup of lactic acid in the blood when running.</p> <p>But our systematic research review, <a href="https://authors.elsevier.com/a/1bv2Z2dbxqYqLj">recently published in the Journal of Equine Veterinary Science</a> reveals milkshakes don’t boost horses’ athletic performance.</p> <p>This means any trainer still tempted to flout the ban on this tactic would be endangering their horses’ welfare and risking heavy sanctions over a practice that is basically snake oil.</p> <p>Despite the fun-sounding name, milkshakes are anything but. The process involves inserting a tube up the horse’s nose, down its throat and into the stomach, and then pumping in a concentrated solution of sodium bicarbonate dissolved in water.</p> <p>This can be stressful to the horse, and potential <a href="https://doi.org/10.1016/j.jevs.2004.08.014">side-effects</a> include lacerations to the nasal cavity, throat and oesophagus, gastrointestinal upset, and diarrhoea. It can even be fatal if the tube is mistakenly inserted into the trachea and the solution is pumped into the lungs.</p> <p>It’s little wonder Racing Australia has <a href="https://www.racingaustralia.horse/uploadimg/Australian_rules_of_Racing/Australian_Rules_of_Racing_01_March_2019.pdf">banned</a> the use of “alkalising agents” such as milkshakes on race day, with potentially career-ending ramifications for trainers caught doing it.</p> <p><strong>No boost after all</strong></p> <p>The effect of baking soda on athletic performance has been studied in human athletes for decades with <a href="https://pubmed.ncbi.nlm.nih.gov/31191097">inconclusive results</a>, but has only been analysed in horses since the late 1980s.</p> <p>Our analysis included data from eight experimental trials featuring 74 horses. Overall, sodium bicarbonate administration in the hours before treadmill tests or simulated race trials did not improve horses’ running performance in either type of test.</p> <p>In fact, in treadmill exercise tests in which horses were not ridden by jockeys, sodium bicarbonate actually had a very small negative effect on running performance, albeit not a statistically significant one.</p> <p>Whereas human athletes might gain a placebo effect from sodium bicarbonate, this is unlikely to apply to horses who don’t understand the intended point of the milkshake. And while some racehorse trainers may be educated in exercise physiology and the importance of blood pH, others may believe they work simply because received wisdom and racing folklore say so.</p> <p>Racing aficionados steeped in tradition might respond with scepticism, or argue that research can’t replicate the unique conditions of race day. But given that our comprehensive analysis of a range of research trials shows no evidence that milkshakes work, we argue any recalcitrant trainers have a moral responsibility to listen to the science.</p> <p>Milkshakes are already banned. But our research shows they deliver no benefit anyway. Trainers who are happy to continue this illicit practice and run the gauntlet of potential sanctions should consider whether it is worth it at all, and whether instead they should reconsider on moral, medical and scientific grounds.</p> <p><em>Written by <a href="https://theconversation.com/profiles/joshua-denham-1165121">Joshua Denham</a>, RMIT University and <a href="https://theconversation.com/profiles/adam-hulme-401293">Adam Hulme</a>, University of the Sunshine Coast. Republished with permission of <a href="https://theconversation.com/put-the-baking-soda-back-in-the-bottle-banned-sodium-bicarbonate-milkshakes-dont-make-racehorses-faster-148907">The Conversation.</a> </em></p> <p> </p>

Caring

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What is sodium lauryl sulfate and is it safe to use?

<p>If you’ve ever Googled the causes of a skin complaint or damaged hair, chances are someone on the internet has pointed the finger at SLS, or sodium lauryl (or laureth) sulfate, a common ingredient in beauty products, washes, toothpastes and even cleaning products.</p> <p>So what does this ingredient do, why is it in everything, and what does the evidence say about how safe it is?</p> <h2>Why SLS?</h2> <p>When we use a wash or beauty product on our skin, it’s probably a liquid made of a water phase and an oily phase. As we know, oil and water don’t mix, so something is required to keep the ingredients together.</p> <p>That something is called a surfactant. A surfactant allows the oil and water molecules to bind together – it’s what’s found in soaps and detergents so we can wash our oily faces or dishes with water and get the grime to disappear.</p> <p>Sodium lauryl sulfate is a surfactant, and its efficacy, low cost, abundance and simplicity mean it’s used in a variety of cosmetic, dermatological and consumer products.</p> <h2>Is it harmful?</h2> <p>Our skin’s outermost layer is specially designed to keep harmful stuff out, and this is where a surfactant can cause problems. Using a chemical that weakens this defence mechanism can <a href="https://www.researchgate.net/publication/302244511_Sodium_Lauryl_Sulfate_Water_Soluble_Irritant_Dermatitis_Model">potentially cause our skin harm</a>.</p> <p>And some surfactants are more irritating to our skin than others. For something to be harmful, irritant or allergenic, it has to fulfil <a href="https://espace.library.uq.edu.au/view/UQ:719752">two criteria</a>.</p> <p>It has to have been found in studies to irritate human skin, and it has to have the ability to penetrate the skin. SLS ticks both of these boxes.</p> <p><a href="https://onlinelibrary.wiley.com/doi/full/10.1034/j.1600-0536.2003.480209.x">Researchers from Germany tested</a> 1,600 patients for SLS irritancy and found 42% of the patients tested had an irritant reaction.</p> <p>Another <a href="https://www.ncbi.nlm.nih.gov/pubmed/16283906">study</a>, on seven volunteers over a three and a half month period, found regular contact caused irritation, and the irritation subsided once the skin was no longer exposed to SLS.</p> <p><a href="https://www.ncbi.nlm.nih.gov/pubmed/7758326">Another study found</a> the warmer the water used with SLS, the more irritating it will be.</p> <p>In fact, SLS is so known to cause irritation, it’s used as a <a href="https://www.sciencedirect.com/science/article/pii/S0022202X9091287L">positive control in dermatological testing</a>. That is, new products being tested to see how irritating they might be to human skin are compared to SLS - something we know definitely to be irritating.</p> <p>If a person is sensitive to SLS, they might find the area that has been in contact is red, dry, scaly, itchy or sore.</p> <p>It’s also important to note there’s <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4651417/">no scientific evidence</a> SLS causes cancer, despite what you may read on the internet.</p> <h2>So why is it allowed?</h2> <p>So if it’s known to be irritating to human skin, why don’t the regulatory authorities ban its use?</p> <p>For SLS to be considered dangerous, it would have to be in contact with the skin for a long period of time. Generally, with consumer products such as washes that contain SLS, it’s assumed they won’t be on the skin for very long, meaning the chance of your skin being affected is pretty low. So authorities don’t ban its use, but instead cap the maximum percentage at which it can be used in products.</p> <p>This cap varies based on how long the product is likely to be in contact with the skin. So products that will be on the skin for a prolonged time can contain no more than <a href="https://www.accessdata.fda.gov/scripts/cder/iig/index.cfm?event=BasicSearch.page">0.05-2.5% SLS</a> in most countries.</p> <p>All consumer and cosmetic product manufacturers are required to conduct thorough testing and include any adverse findings in the form of warnings on their labels. So on products containing SLS, you should see something like “if this product causes any skin redness or irritation, discontinue use and consult a medical practitioner”.</p> <h2>Who should avoid SLS?</h2> <p>People with a history of sensitive skin, hyperirritable skin and patients suffering from skin conditions such as atopic dermatitis (eczema), rosacea and psoriasis are best to avoid products containing SLS.</p> <p>There are many safer alternatives available (look for fatty alcohol ethoxylate, alkyl phenol ethoxylate or fatty acid alkoxylate on the label). If you think it might be SLS causing a skin irritation, stop the use of the product and ask your pharmacist or GP for advice. Skin care products also have hotline numbers on the packaging that can be contacted to report adverse effects.<!-- Below is The Conversation's page counter tag. Please DO NOT REMOVE. --><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/125129/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /><!-- End of code. If you don't see any code above, please get new code from the Advanced tab after you click the republish button. The page counter does not collect any personal data. More info: http://theconversation.com/republishing-guidelines --></p> <p><em>Written by <span>Yousuf Mohammed, Dermatology researcher, The University of Queensland</span>. Republished with permission of </em><a rel="noopener" href="https://theconversation.com/what-is-sodium-lauryl-sulfate-and-is-it-safe-to-use-125129" target="_blank"><em>The Conversation</em></a><em>. </em></p>

Body

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Salt doesn’t make you thirsty

<p>Salt actually makes you hungrier not thirstier, according to a new study.</p> <p>German researchers at the Max Delbrück Center for Molecular Medicine (MDC) studied two separate groups of 10 men during a simulation of a trip to Mars at the German Aerospace Center.</p> <p>Over 200 days the "cosmonauts" were given identical diets except for their salt intake. Results of the investigations published in the <em>Journal of Clinical Investigation</em> found that a salty diet actually caused the men on the high salt diets to drink less.</p> <p>The men who ate more salt, retained more water, weren't as thirsty and needed more energy, according to the findings.</p> <p>Scientists have known that increasing a person's salt intake stimulates the production of urine and it has been assumed that the extra fluid comes from drinking more because they were thirsty.</p> <p>But it now appears that salt triggers a mechanism in the kidney that causes the kidneys to hold onto water and produce urea - a process which consumes energy, causing hunger not thirst.</p> <p>"Nature has apparently found a way to conserve water that would otherwise be carried away into the urine by salt," said Freidrich Luft from the MDC.</p> <p>Studies in mice have previously hinted that the production of urea was responsible for this increased appetite, Luft added.</p> <p>Urea is a compound and is the end product of protein metabolism. It is formed in the liver and excreted by the kidneys in the urine. It is generally thought of as a waste product but Luft said that's wrong.</p> <p>"Instead it turns out to be a very important osmolyte, a compound that binds to water and helps transport it," said Prof Luft.</p> <p>"Its function is to keep water in when our bodies get rid of salt."</p> <p><em>Written by Sarah Wiedersehn. First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

Body

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Australians eat too much salt

<p>Did you know the average Australian consumes around three times more sodium than they need for good health? The Heart Foundation advise that all Australians should at least reduce their salt intake to less than one and half teaspoons (six grams) of salt a day(approximately 2,300 mg of sodium a day) as a first step towards reaching the recommended levels. Salt intake above this is associated with high blood pressure.</p><p>The hardest part about making sure you don’t overdo it when it comes to salt and sodium is identifying what foods in your diet have these ingredients in them. While we talk about salt in teaspoons or grams, around 75 per cent of the salt in our diet comes from processed foods – so you can’t see the added salt in processed foods, which means often you are unaware of the amount of salt you are having. So while it may be difficult to precisely monitor, here are some tips that should help limit your intake.</p><p><strong>Fill your plate with fruit and veg</strong></p><p>Our bodies need more potassium than sodium and as fruit and veg are naturally low in sodium and, many are a good source of potassium, filling up on these foods is a simple way to cut back on the bad stuff and get more of what’s good for you.</p><p><strong>Embrace healthy fats and oils</strong></p><p>Skip the fat-free products – which are often laden in other ingredients like salt or sugar – and opt for good fats like vegetable oils, fish, avocado and nuts.</p><p><strong>Retrain your taste buds</strong></p><p>Shift your sense of taste to enjoy and get used to eating foods that are low in salt and sodium. If you start with gradual changes and be consistent over time, you won’t even notice the difference.</p><p><strong>Rinse canned foods before eating</strong></p><p>By doing this you will get rid of some of the excess sodium that can be on the surface of the food. Rinse the food in running water for at least 30 seconds.&nbsp;</p><p><strong>Use salt substitutes</strong></p><p>Instead of reaching for the salt to season your food at the dinner table, instead why not opt for spices and herbs. They’re flavoursome and many have good nutritional value too.</p>

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