This article was written by dietetic student Cattie Clifft & reviewed by Melanie Betz MS, RD, CSR, FAND.
Who doesn’t love a sweet treat? I know I do! A low sodium diet does not mean you can’t still enjoy your favorite sweets from time to time. There are tons of delicious low sodium desserts out there for any low sodium diet.
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Table of Contents
Why is Sodium Important?
First, it is important to note that sweet treats and desserts are just that – treats. They are meant to be enjoyed in moderation as part of a balanced diet. Although this blog focuses on low sodium desserts, it’s okay to indulge occasionally without strict adherence to sodium restrictions. However, always be mindful of your overall dietary goals and health needs.
Sodium is very important when it comes to your health. Eating too much salt can cause high blood pressure, heart disease, stroke, kidney disease and kidney stones.
The Dietary Guidelines for Americans recommends that everyone eat no more than 2,300 mg of sodium per day. However, most Americans are eating nearly double that amount of salt, the average coming in at around 3,400mg of sodium per day (1).
What are Low Sodium Desserts?
Although desserts may not taste salty, they can be packed with sodium. Salt is often used in desserts to enhance flavor and balance out the sweetness.
Sodium is found in other common dessert ingredients, like baking powder and baking soda. The baking soda and baking powder are used as leavening agents, giving baked desserts the perfect volume, texture, and crumb.
How to Read Nutrition Labels of Low Sodium Desserts
The nutrition label on the back of any packaged item will tell you how much sodium is in the product. The FDA defines a low sodium food as anything that contains 140 mg or less per serving. Look at the serving size and sodium content to help you determine if the food is considered a low sodium option.
Keep in mind if you eat more than one serving, you eat more sodium. If one cookie is the listed serving size and you eat two, you are eating twice the amount of sodium listed on the nutrition label. The same goes for added sugars. These can be found under the total carbohydrates section of the nutrition label.
The American Heart Association recommends that men should limit added sugar to 36 grams per day, and women should limit added sugars to 25 grams per day. Leaving room for a sweet treat every once and a while!
It is important to note that sodium content can vary by type of dessert and brand. Always remember to read the Nutrition Facts Label for Sodium on whatever desserts you buy!
Sugars Substitutes, Food Additives, & Kidney Health
There is a lot more than sodium to think about for kidney stone friendly dessert options.
Sugar may make kidney stones worse. People who eat a lot of sugar, especially from sugary drinks, tend to have more kidney stones (2)(3) Sugar can increase the amount of calcium in your urine, making calcium kidney stones more likely (4).
Does this mean no more dessert? Of course not! Desserts (and low sodium desserts) can fit into a healthy kidney stone diet. As always, the key is moderation!
Sugar Substitutes
Sugar substitutes are okay for people with kidney stones. No research has found a connection between artificial sweeteners and kidney stones.
In recent years, lots of research has come out about the potential health consequences of sugar substitutes. However, most of these studies are small and lack scientific rigor (5). Sugar substitutes are considered safe by the Food & Drug Administration. As always, my recommendation is that sugar substitutes are okay in moderation.
Phosphorus & Potassium Additives
Phosphorus and potassium additives are crucial to look out for when you have kidney disease. When your kidneys don’t function correctly they are unable to get rid of extra potassium and phosphorus. These can build up in the blood and cause many complications, like heart arrhythmias, bone diseases, and the increased progression of kidney disease.
Potassium and phosphorus that occur naturally in foods like whole grains, beans, nuts and seeds isn’t very well absorbed, so it isn’t a big concern for people with kidney disease. But, potassium and phosphorus that is added to food products during processing IS well absorbed in the body and should be limited for most people with kidney disease.
Low sodium products are more likely to have potassium food additives. Potassium chloride is commonly used as a salt substitute, and has very large amounts of potassium in it.
Make sure to check out the ingredients on the Nutrition Facts label. For phosphorus, look for any ingredient that has “PHOS” in it. To see if potassium is added, simply look for the word “potassium”
Learn more about potassium and phosphorus in kidney disease.
High Sodium Desserts to Limit
Notice how the heading says limit (not avoid). You do not need to totally cut this out of your diet if you love them.
If you need to limit your sodium, choose low sodium desserts (ideas below!) more often. Or enjoy these higher sodium desserts in small portions. And always make sure to check the sodium content and serving size!
Boxed Cake & Brownie Mixes
Although these are much easier and quicker to make, they are unfortunately higher in sodium. These mixes often contain processed ingredients that increase the shelf life but also the sodium content.
Pies
An average piece of pie has anywhere between 200mg to 480mg of sodium. The crust of the pie is often jam packed with sodium to give it that delicious flaky taste. while the sweet pie filling is also filled with salt to enhance the flavors. That being said, it is important that you are aware of this when consuming these delicious desserts.
Pudding
Pudding does not taste salty, but there is plenty of hidden sodium. Many pudding mixes contain sodium additives that can become an issue if you are following a low sodium diet.
The Best Low Sodium Desserts
No need to give up sweets! Not even on a low sodium or kidney friendly diet.
And the good news is there are so many deliciously sweet, low sodium desserts you can enjoy! Here are some of my favorites:
Vanilla Ice Cream
Simple, classic and delicious! Ice cream has the added benefit of calcium. A 1/2 cup of vanilla ice cream has 85mg of calcium.Counterintuitively, consuming enough calcium is important for people with calcium kidney stones.
Strawberries with Sweet Dips
You can always buy some strawberries and add your favorite sweet dip, like Nutella*, cool whip*, or honey.* You can even try this with your favorite in-season fruit!
Fruit Crisps & Crumbles
Crisps and Crumbles are always a perfect low sodium dessert option. They require little to no salt, baking soda, or baking powder. These are always the perfect way to satisfy that sweet tooth without feeling sick!
You could even try our Low Sugar Apple Crumble recipe! One serving is only 17 mg of sodium.
Italian Ice & Sorbet
A summertime classic! Italian ice is a great way to cool down and enjoy a low oxalate dessert.
Luigi’s Real Italian Ice* is DELICIOUS! I’m also obsessed with this NO sugar added Watermelon Lime Sorbet.
Fruity Candy
Candies like Nerds, Lifesavers, Gummy Bears, or Jelly Beans are made purely out of sugar, no salt to worry about!
Remember there is no single diet for kidney health! Nutrition must be personalized to YOU, your labs, medical history and most importantly, what you like to eat!
Happy Eating!
Melanie