How confident are you about the nutrients in your daily diet?

In the bustling streets of Bangkok, where food is as vibrant as the city itself, healthy eating seems almost effortless. There are enough health-food brands in an ocean of devilish dishes that make it easy enough to do the right thing. You order the low-carb, high-protein, kale-infested bowl of virtue, and you think, I’m a nutritional god! But what if I told you that sinking into all that quinoa is a dirty little secret?— namely, sodium. The ingredient that turns your heart into a ticking time bomb while you’re patting yourself on the back for skipping the fries.

Now, I love Bangkok. It’s a foodie’s paradise. Street food, fine dining, hipster cafés—it’s all there. It’s a city of skyscrapers and, apparently, sky-high sodium levels too. Whether you’re chomping on pad thai at a night market or ordering a fresh sushi platter, the chances are you’re getting a free, bonus serving of salt. And I don’t mean a sprinkle. I mean more salt than an ocean breeze in your face.

The Hidden Sodium Problem

While sodium is essential for bodily functions – like muscle contractions and nerve transmission – too much can wreak havoc on our health. The World Health Organization recommends that adults consume less than 2,000 mg of sodium per day. That’s about a teaspoon of salt. But let’s face it—most of us blow past that by lunchtime, especially if you eat out and order in regularly. 

And the worst part? You don’t even know it. Why? Because sodium is the silent killer that doesn’t get much press. It’s not sexy like sugar. No, sugar’s the showman—the guy who crashes the party and shows off his sweet-ass, tasty moves. Sodium’s the shady guy named Soy, hanging about in the corner in inconspicuous dressing, biding his time, and processing what’s going on around him. 

• Soy sauce: Just one tablespoon can contain up to 900 mg of sodium.
• Dressings and marinades: Even light or fat-free versions of salad dressings can pack a sodium punch.
• Processed ingredients: Items like cured meats, pickled vegetables and ready-made sauces can dramatically increase sodium intake.

Ordering ‘Healthy’ Salads with a Side Sauce? Beware of the Sodium Content

Now, if you’re one of the many people in Bangkok who orders meal plans from companies promising to keep the weight off, you might feel confident you’re making a smart choice. Unfortunately, even these meals can push your sodium levels over the daily recommended limit.

For example, consider a healthy stir-fry that comes with a savoury sauce. The dish may boast high-quality ingredients and lean proteins, but once the sauce is added, the sodium levels can skyrocket. Similarly, a clean salad might come with a sodium-packed vinaigrette, pushing your intake higher than you’d expect.

And the consequences? Oh, they’re delightful— high blood pressure, kidney damage, breakouts. Yes, sodium can mess up your skin too, which is just the icing on the sodium-soaked cake. You’re not just risking heart disease, you’re also trading your glow for a complexion that screams, I haven’t slept in three days. Sodium doesn’t just kill you; it makes you look bad while doing it.

• Dehydration and dry skin: Excess sodium can lead to dehydration by pulling water out of your cells. This results in dry, flaky skin, which is more prone to fine lines and wrinkles.
• Breakouts and acne: High sodium levels can disrupt the body’s natural balance, potentially triggering inflammation and increasing oil production, which contributes to acne and other skin issues.
• High blood pressure: One of the leading causes of heart disease and stroke.
• Slower healing: Excess sodium can reduce blood circulation, making it harder for nutrients and oxygen to reach the skin. This may slow down the skin’s ability to heal from injuries, blemishes, or other irritations.
• Kidney damage: Excess sodium puts strain on your kidneys, leading to long-term health problems.

How to Protect Yourself from Hidden Sodium

The reality is, many meal delivery services don’t fully disclose the sodium content of their meals, making it hard for customers to track their intake. For those who eat these meals regularly, the cumulative sodium can add up.

The good news is, you can take control of your sodium intake by becoming more aware of what’s in your food. Here are some tips to help you reduce hidden sodium:

1. Ask questions: When ordering from a meal delivery service or restaurant, ask about the sodium content, especially in sauces and dressings.
2. Request sauces on the side: Control how much sauce or dressing you consume by asking for it on the side. This way, you can regulate your intake.
3. Read labels: If you’re buying pre-packaged meals or ingredients, always check the sodium levels on the label.
4. Opt for fresh, whole foods: Choose meals that emphasise whole, unprocessed ingredients, as they tend to be naturally lower in sodium.

Crunch Your Meals: Delivering Honestly Healthy Meals

Our kitchen is committed to providing meals that not only taste great but are also nutritionally balanced and low in sugar and sodium. We know how important it is for you to maintain your health goals, whether it’s building muscle, losing weight or simply eating clean. That’s why we’ve worked so hard to ensure every meal is crafted with balanced macros and reduced salt, helping you stay on track without sacrificing flavour.

To achieve this, we began by calculating the macros and calories using lab-tested nutrition facts from packaging. For ingredients without lab-tested data, we followed the USFDA guidelines, calculating nutritional values based on weight. But we didn’t stop there. We sent our completed meals to a certified lab for nutritional analysis, allowing us to fine-tune our recipes. This process ensures that we can deliver meals with not only the right balance of protein, fats, and carbs but also a focus on keeping sodium and sugar levels low.

During this analysis, we identified hidden high-sodium culprits, such as soy sauce and ketchup in BBQ sauces. We’ve since replaced these ingredients with low-sodium and whole-food substitutes, all while maintaining the flavours you love. We believe healthy eating should be both nutritious and delicious, and we’re constantly evolving our recipes to give you the best of both worlds.

We list all the ingredients and macros for each dish, and something that 99% of restaurants don’t do—the sodium levels too. 

In a fast-paced city like Bangkok, convenience often takes precedence, but it’s crucial to remain mindful of what’s going into your body. By paying attention to your sodium intake, you can enjoy all the fantastic flavours Bangkok has to offer while protecting your long-term health.

So next time you’re enjoying that clean meal or healthy snack, ask yourself—do you really know what’s in your diet?

Article written by James at Crunch

Disclaimer: You should consult a qualified medical practitioner about any serious health concerns. The information in this article is not professional medical advice and should be taken with a pinch of salt… or not!