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Published on: Jun 13, 2025
3 minute read
By: Secondmedic Expert

Hidden Sodium In Indian Foods – Why It Matters

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When we think of salty foods, items like chips, pickles, and papads usually come to mind. But what if we told you that many everyday Indian dishes — the ones we consider "normal" or even "healthy" — are loaded with hidden sodium? This is especially important because excess salt (sodium) is a major factor behind rising cases of high blood pressure, heart disease, and kidney problems in India.

Let’s understand what hidden sodium is, why it is found in so many Indian foods, and how it silently affects your health.

What Is Sodium and Why Do We Need It?

Sodium is a mineral that our body needs in small amounts. It helps in:

Controlling blood pressure
Balancing fluids in the body
Supporting muscle and nerve function

But the key word here is “small” amounts.

According to the World Health Organization (WHO), an adult should not consume more than 2,000 mg of sodium per day — roughly one teaspoon of salt. However, studies show that Indians are consuming twice that amount, and often without realizing it.

What Is Hidden Sodium?

Hidden sodium refers to the salt content in foods that don’t taste salty or where you don’t expect salt. This includes:

Ready-made spice blends
Pickles and chutneys
Snacks like bhujia, samosas, or farsan
Bakery items like bread, biscuits, and cakes
Canned or preserved foods
Processed or packaged items like instant noodles or ready-to-eat meals

You might not sprinkle extra salt on these foods, but they already contain high levels of sodium.

Common Indian Foods High in Hidden Sodium

Here are some everyday foods that may surprise you with their sodium levels:

1. Pickles and Papads

Almost every Indian household has pickles and papads. A single spoon of pickle or a piece of papad can have 200-300 mg of sodium. We eat them as sides, but they add up quickly in your daily intake.

2. Spice Mixes and Masalas

Store-bought masalas like garam masala, chaat masala, and pav bhaji masala often contain added salt to enhance flavor. Every spoon you add means more sodium, even if you don’t add salt separately.

3. Instant and Packaged Foods

Instant noodles, soups, and snacks like sev, murukku, or mixture are loaded with salt to preserve them and enhance taste. Even a small packet can exceed 1,000 mg sodium!

4. Street Food

Street foods like chaat, vada pav, samosa, and pakoras are often seasoned heavily with salty masalas, chutneys, and sauces.

5. Restaurant & Takeaway Food

Curries, biryanis, dals, and even roti or naan from restaurants contain more salt than home-cooked food. Chefs add salt multiple times – during marination, cooking, and seasoning.

How Hidden Sodium Affects Your Health

1. High Blood Pressure

Sodium pulls water into the bloodstream, increasing blood volume. This raises your blood pressure, putting strain on the heart.

2. Heart Disease & Stroke

Over time, high blood pressure damages arteries, leading to heart attacks and strokes — two of the biggest killers in India.

3. Kidney Damage

Excess sodium makes kidneys work harder, and over time, they may fail to remove toxins efficiently.

4. Water Retention and Bloating

High sodium causes your body to hold on to extra water, making you feel puffy and bloated.

5. Increased Risk of Osteoporosis

Too much salt can cause the body to lose calcium, leading to weak bones over time.

Why Is This a Bigger Issue in India?

Cultural habits: We love flavor, and salt enhances taste. From spicy pickles to tangy chaat, salt is everywhere in Indian cuisine.
Lack of awareness: Many people don’t know that even “non-salty” foods like biscuits or bread have sodium.
No clear labeling: Many Indian packaged foods don’t clearly mention sodium levels.
Rising packaged food consumption: Urban lifestyles mean more reliance on processed foods.

How to Reduce Hidden Sodium in Your Diet

You don’t need to give up your favorite Indian foods — just make smarter choices:

Read Labels

Look for “low sodium” or “no added salt” options in packaged foods. Check the nutrition panel for sodium content.

Cook at Home

Cooking at home gives you full control over how much salt you use. Avoid adding salt to rice or chapati dough.

Limit Pickles, Papads & Chutneys

Enjoy these in moderation — they are sodium bombs. Use smaller portions or make low-salt versions at home.

Cut Back on Packaged Snacks

Instead of salted namkeen, go for roasted chana, fresh fruits, or homemade snacks.

Use Herbs & Spices

Flavor your food with herbs like coriander, mint, curry leaves, or spices like cumin, turmeric, ginger, garlic, and mustard. They add taste without the salt.

Avoid Extra Table Salt

Don’t sprinkle salt on salads, curd, or fruits. Train your taste buds to enjoy food with less salt.

Hydrate Well

Drink enough water daily — it helps flush out excess sodium from the body.

A Word for Those With Health Issues

If you have high blood pressure, kidney issues, or are at risk of heart disease, you need to be even more careful. Talk to your doctor or a dietitian about a low-sodium diet plan suitable for your lifestyle.

Conclusion: Don’t Let Sodium Stay Hidden

Sodium is essential in small amounts, but hidden sodium in Indian foods is putting your health at risk — quietly, every day. The problem is not just about adding less salt; it's about knowing where the salt is hiding.

Start small — read food labels, choose fresh over processed, and use herbs to flavor your meals. With a little awareness and effort, you can take control of your salt intake and protect your long-term health.

Take the first step towards a healthier heart and body by learning more about hidden sodium in Indian foods – why it matters.

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Read FAQs

A. Hidden sodium refers to salt content present in foods that don't taste salty or where salt isn't obvious—like pickles, papads, spice mixes, processed snacks, and ready-made meals.

A. Too much sodium can lead to high blood pressure, heart disease, kidney issues, water retention, and even bone loss over time.

A. Foods like packaged namkeens, instant noodles, restaurant curries, pickles, chutneys, and bakery items often contain high levels of hidden sodium.

A. Use natural herbs and spices like ginger, garlic, coriander, cumin, and lemon juice to enhance flavor without adding salt.

A. Useful tests include Serum Sodium, 24-Hour Urine Sodium, and comprehensive packages like Thyrocare's Aarogyam profiles available via SecondMedic.

Read Blog

Difference Between Sadness and Depression: Understanding Normal Emotions vs Mental Illness

Feeling low or unhappy is a part of being human. However, not all low moods are the same. Many people confuse sadness with depression, which can delay proper support and treatment. Understanding the difference between sadness and depression is crucial for mental health awareness, early intervention and reducing stigma.

In India, mental health conditions are often misunderstood, with emotional distress frequently dismissed as temporary sadness.

What Is Sadness?

Sadness is a normal human emotion.

It usually occurs due to:

loss or disappointment
relationship issues
failure or stress
temporary life challenges

Sadness serves a psychological purpose, allowing individuals to process emotions and adapt.

Key Characteristics of Sadness

Sadness is:

situational
temporary
emotionally painful but manageable
responsive to support and positive events

A person experiencing sadness can still function, enjoy moments and feel hopeful.

What Is Depression?

Depression is a medical condition classified as a mood disorder.

It affects:

emotions
thinking patterns
behaviour
physical health

According to WHO, depression is one of the leading causes of disability worldwide.

Core Symptoms of Depression

Depression involves a combination of symptoms such as:

persistent low mood
loss of interest or pleasure
fatigue
sleep disturbances
appetite changes
feelings of worthlessness
difficulty concentrating

These symptoms last at least two weeks or longer.

Duration: A Key Difference

One major difference lies in duration.

Sadness:

lasts hours or days
improves with time

Depression:

lasts weeks or months
persists despite positive events

Duration helps distinguish emotional response from illness.

Impact on Daily Functioning

Sadness:

allows continuation of work and relationships
may reduce motivation temporarily

Depression:

interferes with work, studies and relationships
reduces self-care and productivity

Functional impairment is a defining feature of depression.

Emotional Experience: Sadness vs Depression

Sadness:

allows emotional range
moments of joy still occur

Depression:

creates emotional numbness
joy and interest disappear

People with depression often describe feeling empty rather than sad.

Physical Symptoms in Depression

Depression is not only emotional.

Physical symptoms include:

chronic fatigue
body aches
headaches
digestive issues

ICMR mental health studies highlight the physical burden of depression.

Thought Patterns and Self-Perception

Sadness:

thoughts remain realistic
self-worth is preserved

Depression:

negative self-talk dominates
feelings of guilt and worthlessness increase

These cognitive changes deepen emotional suffering.

Risk Factors for Depression

Factors increasing depression risk include:

chronic stress
trauma
family history
medical illnesses
hormonal changes

NFHS-5 data indicates rising mental health concerns among young adults.

Can Sadness Turn Into Depression?

Yes, prolonged or unresolved sadness can progress into depression.

This is more likely when:

stressors are ongoing
support systems are weak
coping mechanisms are limited

Early emotional support can prevent progression.

When to Seek Professional Help

Seek help if:

low mood lasts more than two weeks
daily functioning is affected
sleep and appetite are disturbed
thoughts of self-harm occur

Early care leads to better outcomes.

Treatment Differences

Sadness:

improves with rest, support and time

Depression:

requires psychotherapy
may need medication
benefits from structured care

WHO emphasises early treatment to reduce disability.

Role of Social Support

Support systems help both conditions but are essential for recovery.

Depression recovery improves with:

understanding family
supportive workplaces
accessible mental healthcare

Stigma reduction is key.

Mental Health Awareness in India

Mental health remains underdiagnosed in India.

NITI Aayog reports:

limited access to mental health services
low awareness
high stigma

Education helps bridge this gap.

Importance of Early Recognition

Recognising depression early:

prevents worsening
reduces suicide risk
improves quality of life

Delay increases suffering and complications.

Supporting Someone With Depression

Helpful actions include:

listening without judgement
encouraging professional help
avoiding minimising feelings

Compassion is more effective than advice.

Conclusion

Understanding the difference between sadness and depression is essential for emotional wellbeing and mental health care. Sadness is a natural, temporary response to life events, while depression is a serious medical condition that affects thoughts, emotions and daily functioning. Recognising the signs early and seeking appropriate help can prevent long-term suffering and promote recovery. Mental health deserves the same attention and care as physical health.

References

World Health Organization (WHO) – Depression and Mental Health Disorders
Indian Council of Medical Research (ICMR) – Mental Health Research and Burden
National Family Health Survey (NFHS-5) – Mental Health Indicators
Lancet – Depression, Disability and Public Health
NITI Aayog – National Mental Health Policy and Awareness Reports
Statista – Global and Indian Mental Health Trends

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