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Low Sodium Paleo Snacks

by (20)
Updated about 11 hours ago
Created May 07, 2013 at 12:43 PM

I just checked my blood pressure last night and it was 143/95!!! Unbelievable - it is usually 120/80... so I was completely shocked.

I just now checked the sodium on some of my daily staples. I've been eating beef jerky (620mg sodium per serving), ham bites (500mg per serving) and steak strips (500mg per serving). It didn't hit me until I checked my blood pressure last night, that these are horrible options to eat on a daily basis, considering a full days sodium should be no more than 2300mg.

So....I'm asking my fellow Paleo people - what are some good options/replacements for the above items (beef jerky/ham/steak) that have less sodium? Do they make these items with less sodium, or is it best to cut them altogether?

Please help!

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880 · July 10, 2013 at 5:18 PM

Highly recommend making cured meats homemade so you can control what goes into them. That'll drop the sodium content considerably. That being said, your sodium intake levels may not be the cause of your blood pressure rising (http://www.scientificamerican.com/article.cfm?id=its-time-to-end-the-war-on-salt) and it might not be a good idea to restrict sodium intake below 2500mg or so (http://chriskresser.com/shaking-up-the-salt-myth-the-dangers-of-salt-restriction) provided it's coming from food sources and direct added salt, not from processed foods containing excess salt.

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1974 · May 07, 2013 at 6:42 PM

I like to get around 100-150. I think this really depends on the person though so you may need to play around with it.

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10994 · May 07, 2013 at 5:23 PM

My macro split atm is probably around 35/35/30 carb/protein/fat but I've toyed with it a lot in the past and continue to toy with it depending on real life situations.

Cb9a270955e2c277a02c4a4b5dad10b5
10994 · May 07, 2013 at 5:22 PM

It's really not that cut and dry Amanda. Your current BF%, exercise intensity, amount of time spent sedentary each day, macro percents and overall diet can all interplay with each other. Some people handle carbs better than others, some people don't tolerate certain carb sources, some carbs have different effects on the body (fruit vs white potatoes). Fructose:Glucose ratios will effect different people differently. Chill out on the processed meats play with the amount of carbs you eat till you find something that fits your lifestyle.

Ace367c118c58c06443eff765c36dc97
20 · May 07, 2013 at 5:10 PM

I'm currently in week 2 - so still pretty new. I'm eating 50-100g of carbs per day --- haven't started exercising yet, but plan to shortly. Based on if I exercise 30 minutes a day, how many carbs should I need?

Ace367c118c58c06443eff765c36dc97
20 · May 07, 2013 at 5:09 PM

I've thought about adding greek yogurt back in. I haven't started exercising yet --- when I do, how many grams of carbs should I have daily? Right now, I'm between 50-100. I'm still new and in the adjustment period (week 2).

Cb9a270955e2c277a02c4a4b5dad10b5
10994 · May 07, 2013 at 2:57 PM

How many and what kind of carbs you eat depends on your activity level and goals. There are different niches in the paleosphere, some are low carb and some aren't.

Ace367c118c58c06443eff765c36dc97
20 · May 07, 2013 at 2:29 PM

I thought sweet potatoes/potatoes were off limits = too high in carbs? Or should they just be eaten in moderation?

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2303 · May 07, 2013 at 12:51 PM

Anything home made is going to be significantly lower in sodium. Home made jerky and freshly cooked steak or ham are loads better for you than any type of packaged convenience food.

Buy a giant slab of beef or turkey and make some homemade jerky (easy).

Grill up a big flank steak, slice it up and keep it in the fridge for the week to snack on.

Bake a big ol ham, dice it up and put it into containers/bags to bring as snacks. You can freeze portions if you make a lot and take it out as you need it.

I personally don't snack unless I'm on the road or very active that day and feel hungry. n=1 focusing on 2 or 3 solid meals a day with lots of fat/protein and some carbs that fill me up and carry me through all the way to the next meal really has helped regulate my appetite and blood sugar.

C6648ab69e5a1560c7585fe3ba7108fb
880 · July 10, 2013 at 5:18 PM

Highly recommend making cured meats homemade so you can control what goes into them. That'll drop the sodium content considerably. That being said, your sodium intake levels may not be the cause of your blood pressure rising (http://www.scientificamerican.com/article.cfm?id=its-time-to-end-the-war-on-salt) and it might not be a good idea to restrict sodium intake below 2500mg or so (http://chriskresser.com/shaking-up-the-salt-myth-the-dangers-of-salt-restriction) provided it's coming from food sources and direct added salt, not from processed foods containing excess salt.

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1974 · May 07, 2013 at 3:29 PM

I don't snack often but when I do, I usually eat fruit or raw veggies. I eat a bit of dairy so I also like greek yogurt as a snack. Honestly, fruit as a snack cannot be beat... bananas, apples, diced pineapple, pears, and plumbs are some of my favorites. They are super portable adn delicious!

2e777bbcd49262eb31a24f821abec6bc
1974 · May 07, 2013 at 6:42 PM

I like to get around 100-150. I think this really depends on the person though so you may need to play around with it.

Ace367c118c58c06443eff765c36dc97
20 · May 07, 2013 at 5:09 PM

I've thought about adding greek yogurt back in. I haven't started exercising yet --- when I do, how many grams of carbs should I have daily? Right now, I'm between 50-100. I'm still new and in the adjustment period (week 2).

Cb9a270955e2c277a02c4a4b5dad10b5
0
10994 · May 07, 2013 at 1:08 PM

It's not just about lowering sodium, it also helps to raise potassium. Sweet potatoes are a great source of potassium, along with some other vegetables.

Cb9a270955e2c277a02c4a4b5dad10b5
10994 · May 07, 2013 at 5:23 PM

My macro split atm is probably around 35/35/30 carb/protein/fat but I've toyed with it a lot in the past and continue to toy with it depending on real life situations.

Cb9a270955e2c277a02c4a4b5dad10b5
10994 · May 07, 2013 at 5:22 PM

It's really not that cut and dry Amanda. Your current BF%, exercise intensity, amount of time spent sedentary each day, macro percents and overall diet can all interplay with each other. Some people handle carbs better than others, some people don't tolerate certain carb sources, some carbs have different effects on the body (fruit vs white potatoes). Fructose:Glucose ratios will effect different people differently. Chill out on the processed meats play with the amount of carbs you eat till you find something that fits your lifestyle.

Ace367c118c58c06443eff765c36dc97
20 · May 07, 2013 at 5:10 PM

I'm currently in week 2 - so still pretty new. I'm eating 50-100g of carbs per day --- haven't started exercising yet, but plan to shortly. Based on if I exercise 30 minutes a day, how many carbs should I need?

Cb9a270955e2c277a02c4a4b5dad10b5
10994 · May 07, 2013 at 2:57 PM

How many and what kind of carbs you eat depends on your activity level and goals. There are different niches in the paleosphere, some are low carb and some aren't.

Ace367c118c58c06443eff765c36dc97
20 · May 07, 2013 at 2:29 PM

I thought sweet potatoes/potatoes were off limits = too high in carbs? Or should they just be eaten in moderation?

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