Yes, you can absolutely eat potatoes on a low-sodium diet because plain potatoes are naturally very low in sodium; the key is how you prepare them, avoiding added salt, salty seasonings, and high-sodium toppings like butter, cheese, or processed sauces, opting instead for fresh, baked, or air-fried potatoes with salt-free spices.
Potatoes are naturally low in sodium -- they naturally contain 5mg of sodium per a 100 ounce serving. They contain potassium and can be a good source of Vitamin C if you enjoy them with the peels on.
Cut a piece of raw potato. Add to your pot and simmer. The potato absorbs the oversalted liquid taking away the excess salt. Take out the potato and enjoy your meal.
High-Sodium Foods
Buy low-sodium foods
While this test proved that potatoes don't do a good job of just absorbing excess salt, it does remind us that adding extra ingredients, like rice, pasta, vegetables, water or more low-sodium broth can be tasty additions that can help absorb the extra salt.
Some great low sodium snack ideas are:
Salt should be restricted in a low-sodium diet. To optimize adherence to a low-sodium diet, prioritizing the limitations of commercially prepared snack foods and fast food options is recommended.
Can I eat spaghetti on a low-sodium diet? Yes! Spaghetti noodles have no or almost no sodium. Buying or making a lower-sodium marinara sauce to pour on top makes for a delicious and comforting low-sodium spaghetti dinner.
Potassium helps counter the effects of sodium and may help lower your blood pressure.
Did you know? A Potato is the perfect vehicle to absorb excess salt. Just throw it into the pot and simmer it for awhile, remove it after it's absorbed some of the salt, and you're left with less-salty soup.
For most potato dishes it's important to add the potatoes to cold water and allow the water to come to a boil with the potatoes in the water. The potato starch can react as soon as it comes in contact with hot water, which will promote uneven cooking and mealy potatoes.
According to the USDA, Greek yogurt has 50 percent less sodium than regular yogurt. Fewer carbohydrates. If you're counting carbs or have diabetes, this is great news.
“Potatoes are good sources of potassium, as long as you leave their nutrient-rich skins intact,” Taylor clarifies. A medium, skin-on baked potato contains more than 900 mg of potassium, while a sweet potato has more than 500 mg.
Sodium Free Foods
Plant-based foods -- carrots, spinach, apples, and peaches -- are naturally low in sodium. Sun-dried tomatoes, dried mushrooms, cranberries, cherries, and other dried fruits are bursting with flavor. Use them in salads and other dishes to add zest.
Recommended sodium intake
The Institute of Medicine (IOM) suggests aiming for about 1,500 mg per day. What you may not know is that sodium is an essential nutrient. This means we need some sodium to maintain good health. A healthy, active adult needs between 200 and 500 mg of sodium per day.
Check these lower sodium sandwich recipes from DaVita.com:
Healthy Snack Foods to Have on Hand for Energy All Day
Ice cream, sherbet, frozen yogurt, and angel food cake are all lower-sodium dessert choices.
Add acid. Of all the ways to cut down on saltiness, adding acid might be the easiest. A squeeze of lemon juice, lime juice, or spoonful of vinegar (any kind) can do wonders in dialing back the perceived amount of salt.
Baked, boiled, and mashed potatoes are better.
Limiting potato intake—especially in the form of French fries—is associated with a lower risk of type 2 diabetes (T2D), according to a new Harvard study that offers the most comprehensive findings to date on potatoes and T2D.
Starchy potatoes
White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut.” Interestingly, potatoes chilled when eaten have a lower glycemic load than when served warm.