Draining and rinsing are effective methods for removing sodium, particularly from canned vegetables.
Here's a breakdown of how to reduce sodium content in vegetables:
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Draining Canned Vegetables: Open the can and pour out the liquid. This brine is often high in sodium.
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Rinsing Canned Vegetables: After draining, thoroughly rinse the vegetables under running water. This further reduces the sodium that may be clinging to the surface. Studies show draining and rinsing can reduce sodium content by 9-23% in canned vegetables.
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Consider Fresh or Frozen Alternatives: Whenever possible, opt for fresh or frozen vegetables, which naturally contain less sodium than their canned counterparts.
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Control Sodium When Cooking: If cooking fresh or frozen vegetables, avoid adding salt during the cooking process. You can season with herbs, spices, and lemon juice for flavor instead.
Example:
Let's say you're using canned green beans. Follow these steps to reduce the sodium:
- Open the can of green beans.
- Pour the liquid from the can down the drain.
- Place the green beans in a colander.
- Rinse the green beans thoroughly under cold, running water for approximately 1-2 minutes.
- Use the rinsed green beans in your recipe.
By employing these strategies, you can significantly lower the sodium content of vegetables, contributing to a healthier diet.
