Brazilian adults consume too much salt, study finds – 03/31/2023 – Equilíbrio

More than half of Brazilian adults consume salt in excess and in excess of the established standards for disease prevention. The data is from a new survey by researchers from USP (University of São Paulo), Ufscar (Federal University of São Carlos) and Pensi Institute, José Luiz Egydio Setubal Foundation and Hospital Infantil Sabará. Those over 20 years old were considered adults.

Research has shown that 56% of this population exceeds the limit recommended by the National Academy of Sciences, Engineering and Medicine of the United States (National Academies of Sciences, Engineering, and Medicine, in English), which is 2,300 mg per day.

Sodium consumption occurs mainly through table salt — a mixture with 60% chloride and 40% sodium. In this mixture, 1 g of salt contains 400 mg of sodium. In Brazil, according to the study, the average intake is 2,432 milligrams a day, equivalent to 6 gr – 1 full teaspoon or 1 leveled dessert spoon.

The analyzed group that most extrapolated in sodium consumption was that of young men, aged between 20 and 29 years. French bread, beans, rice and steak are the foods that most contributed to the index in this age group.

consumption profile

The authors collected information on the dietary profile of more than 28,000 adults using data from the National Family Budget Survey, by IBGE (Brazilian Institute of Geography and Statistics). Participants described everything they had ingested in two different 24-hour periods.

“The data show that, despite all efforts to reduce sodium consumption, the results are still very discreet”, says nutritionist Paula Victória Félix, one of the authors of the work.

“Young people are being exposed earlier to large amounts of salt and sugar, which is getting their taste buds used to ever-increasing amounts. In addition, they are the ones who consume the most ready-to-eat foods and order fast food. The elderly, on the contrary, , they end up following more medical recommendations.”

world champions

It is known that excess sodium is a risk factor for the development of cardiovascular diseases such as hypertension and stroke (stroke). Decreasing this consumption is one of the most cost-effective interventions to reduce the incidence of these diseases, according to WHO (World Health Organization). Brazil is in line with the global commitment to reduce this intake by 30% by 2025.

Despite these results, the country is not among the champions in sodium intake: among the countries with the highest consumption, there are some Asian countries, such as China, with approximately 6,900 mg per day – an index linked to highly spiced cuisine – and eastern countries Europe, such as Poland, with 4300 mg daily, and Romania, where adults consume 5000 mg, due to the high preference for sausages. The numbers are from the latest WHO global report. The lowest consumers are African countries like Congo, with 2000 mg per day.

The good news is that it is possible to learn to consume less – and train your palate to appreciate the real taste of food. Sometimes a single serving reaches half of the recommended amount per day.

How to reduce your sodium intake

• Gradually reduce the amount of salt used in the preparation. This can be done gradually. If you use a teaspoon to season your food, try using three-quarters and then half a teaspoon.

• Swap the salt for other seasonings, such as dried or even fresh herbs, if possible.

• Avoid canned and opt for steam preserves

• Read labels on purchased foods. There is a big difference in the amount of salt between different brands.

• Take the salt shaker off the table

• Reduce the consumption of ready-to-eat meals and processed meats such as sausage, ham, salami

• Try alternatives to bread, such as tapioca and couscous, which are preparations in which we can control the amount of salt.