Sitting down with a warm bowl of soup is a feeling of pure comfort, isn’t it? But for those who are looking to make their soup routine healthy, it can be a challenge! Many low-sodium canned soups are actually high in sodium, and there simply aren’t enough hours in the day to make soup from scratch.
So what’s a soup lover to do? Don’t worry, because enjoying low-sodium soup is easier than ever. We’re sharing background about taking on a low sodium diet and how you can enjoy your favorite low sodium soup recipes!
LOW SODIUM DIET EXPLAINED
Just saying “low sodium diet” is so vague … what does it mean? We’re demystifying what a low sodium diet is and the health benefits of adhering to a low sodium diet.
WHAT IS A LOW SODIUM DIET?
A low sodium diet is often doctor-advised for those with certain medical conditions, like heart failure, high blood pressure, and kidney disease. Sodium is found in many foods you eat every day, and certain whole foods like vegetables, fruits, and poultry contain low amounts of sodium.
A low sodium diet drastically cuts down the amount of sodium consumed every day. When following a low sodium diet, high sodium foods are limited or completely avoided to keep sodium levels under the recommended level, which is less than 2-3 grams, or 2,000-3,000, mg per day.
WHAT ROLE SODIUM PLAYS IN ANY DIET
Sodium is a mineral that performs many key functions within the body. It aids with cellular function, fluid regulation, electrolyte balance, and blood pressure maintenance. Sodium is a main component of salt, and while it’s important to overall health, dietary sodium sometimes must be limited.
BENEFITS OF A LOW SODIUM DIET
Following a low sodium diet can have a big impact on your health! Studies have shown that following a low sodium diet can lead to positive changes in blood pressure, especially those with elevated levels! Not to mention that high-salt diets have also been linked to certain types of cancers, such as stomach cancer. High salt diets can damage the lining of your stomach and increase inflammation.
Many fast foods, packaged items, and frozen meals are high in sodium, unhealthy fats, and calories. Eating high sodium, and processed foods regularly can increase your risk of obesity, diabetes, and heart disease, and cutting down on sodium drastically reduces your risk of developing these diseases.
GENERAL GUIDELINES TO EATING LOWER SODIUM MEALS
Reducing sodium intake is tougher than it sounds! Since so many foods are sneakily loaded with salt, it’s important to be vigilant in prepping meals that are low in sodium.
Here are a few guidelines for starting and maintaining a low sodium diet:
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Throw away your salt shaker!
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Avoid fast and processed foods
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Opt for fresh ingredients with no added salt
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Read food labels to understand sodium content, and be sure to check the serving size related to the amount of sodium!
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Avoid salted condiments like olives, pickles, and relish
3 LOW SODIUM SOUP RECIPES THAT YOU NEED TO KNOW
It’s no secret that we love soup and chili here at Proper Good, so we’ve made guilt-free, low-sodium blends to enjoy! If you’re living a low sodium lifestyle and looking for low sodium soup recipes that taste delicious, read on!
PROPER GOOD SPLIT PEA AND KALE BAKE
With only 5 minutes of prep time, this delicious dish couldn’t possibly get any easier! For those who are vegan and looking for a low-sodium go-to meal, you’re in the right place. This bake consists of sweet potato and Proper Good Split Pea and Kale soup … yumminess in every bite!
Sweet potatoes are a great source of fiber, potassium, vitamins, and other nutrients. Due to its high potassium content, sweet potato soup can help maintain a healthy cardiovascular system.
Mix in our zero-added sugar split pea and kale delicious soup and you’ve got yourself a filling, low sodium, deep flavor meal to enjoy. Try baking it on Sunday night to nibble on throughout the week!
PROPER GOOD CHEESY TOMATO SOUP SPAGHETTI
For nights when meal prep is the last thing on your mind, this spaghetti dish is perfect. And even picky kiddos love a warm bowl of spaghetti. ;)
With 2 pouches of Proper Good tomato soup, ground beef or Italian sausage, spaghetti noodles, heavy sour cream, cheese, and basil, this dish comes together in a jiffy. Many ingredients are nonperishable and you can keep them in the pantry for a healthy, low-sodium recipe that can easily come together last minute. Serve with a slice of delicious crusty bread!
PROPER GOOD CHICKEN AND RICE CASSEROLE
While this hearty main dish is perfect for any time of year, we suggest trying it over the holidays when you’re hosting family. After all, you’re already hard at work cleaning the house, wrapping gifts, and everything else … meal time should be a breeze!
This recipe includes just 2 pouches of Proper Good quinoa and rice blend, 2 pouches of Proper Good chicken creamy soup, and a bag of frozen mixed vegetables. That’s it! Just toss it in the oven for 25 minutes at 375 degrees and the holiday savory flavor dinner casserole is done.
READY MADE LOW SODIUM WHOLESOME SOUP
For those days when you just don’t have time to whip up a homemade meal but want something wholesome and low sodium, Proper Good has got your back! To take all the guesswork out of choosing, select our pre-made “low sodium bundle” for ultimate convenience. Consisting of 6 of our most popular meals, this low sodium variety pack fits the FDS low sodium definition for the ENTIRE pouch as a serving size! Leaving you full and satisfied, but in check with your low sodium health goals.
If you're looking for other types of low sodium soups, check out the difference between Stew vs Soup (with a few stew recipes inside!).
In the mood to shop around? Here are some of our favorite ala carte low sodium meal pouches:
And there’s a perfect low sodium soup solution, right? If you’re looking for more guidance on low sodium, nutritious meal solutions, we’ve written a couple of pieces you may enjoy!
