A team of researchers looked at <a >which types of foods could be the most addictive</a>.They found that the most problematic foods tended to be those that contained a lot of sugar and caused a spike in blood sugar. Topping the list: chocolate.
Chocolate —
A team of researchers looked at which types of foods could be the most addictive.They found that the most problematic foods tended to be those that contained a lot of sugar and caused a spike in blood sugar. Topping the list: chocolate.
Shutterstock
Ice cream was the second most potentially addictive food, researchers said. Processed foods dominated the list.
Ice cream —
Ice cream was the second most potentially addictive food, researchers said. Processed foods dominated the list.
Science & Society Picture Library/Getty Images
French fries ranked third among potentially addictive foods, researchers said.
French fries —
French fries ranked third among potentially addictive foods, researchers said.
Frank Lennon/Toronto Star Archives/Toronto Public Library
Pizza was the fourth most potentially addictive food, researchers said. Cheese, which is high in salt and fat, ranked 16th.
Pizza —
Pizza was the fourth most potentially addictive food, researchers said. Cheese, which is high in salt and fat, ranked 16th.
Orlando/Hulton Archive/Getty Images
Cookies were the fifth most potentially addictive food, researchers said. Fruits and vegetables, such as strawberries, carrots and broccoli, were at the bottom of the list.<br />
Cookies —
Cookies were the fifth most potentially addictive food, researchers said. Fruits and vegetables, such as strawberries, carrots and broccoli, were at the bottom of the list.
ullstein bild/Getty Images
Chips were the sixth most potentially addictive food, researchers said. Symptoms of food addiction often look like drug addiction, researchers noted.
Chips —
Chips were the sixth most potentially addictive food, researchers said. Symptoms of food addiction often look like drug addiction, researchers noted.
Eileen Darby/Time & Life Pictures/Getty Images
Cake was the seventh most potentially addictive food, researchers said.
Cake —
Cake was the seventh most potentially addictive food, researchers said.
Shutterstock
Popcorn -- the buttered variety -- was the eighth most potentially addictive food, researchers said.
Popcorn —
Popcorn -- the buttered variety -- was the eighth most potentially addictive food, researchers said.
M. Garrett/Archive Photos/Getty Images
Cheeseburgers were the ninth most potentially addictive food, researchers said. Non-diet soda ranked 14th among 35 foods that researchers evaluated.
Cheeseburgers —
Cheeseburgers were the ninth most potentially addictive food, researchers said. Non-diet soda ranked 14th among 35 foods that researchers evaluated.
Gamma-Keystone/Getty Images
Muffins were the 10th most potentially addictive food, researchers said.
Muffins —
Muffins were the 10th most potentially addictive food, researchers said.
Harold M. Lambert/Archive Photos/Getty Images
These could be the most addictive foods

This is part two of a two-part feature. Part 1: Curbing salt intake could add years to your life

Story highlights

Look for low- or reduced-sodium versions of your favorite foods

More than 70% of sodium in an average American diet comes in packaged, prepared and restaurant foods

CNN  — 

We’ve covered the many health reasons to curb your salt intake. But let’s talk about how, especially when it’s hidden in many of the foods we love.

When cutting back on sodium, it’s important to start slowly, as going cold turkey can shock your taste buds. “If you try to make chicken soup with no salt, you will notice the difference,” said Sonya Angelone, a registered dietitian who specializes in cardiovascular nutrition and is the media spokeswoman for the Academy of Nutrition and Dietetics. Instead, start with half of the amount of salt you would typically use.

Salt spilled on a table
Salt spilled on a table
Photo illustration/Thinkstock

Related article Curbing salt intake could add years to your life

You can also look for low- or reduced-sodium versions of your favorite foods, or make your own versions, like homemade spaghetti sauce. For example, canned tomato sauce can have 1,000 milligrams of sodium per serving. “But canned tomatoes have about 300 milligrams, and tomato paste has very little sodium – so you can just add water or low-sodium chicken broth” to make a sauce, Angelone said.

Using herbs and spices can help bring out flavor in foods without salt. Spice blends without salt can come in handy during cooking. You might use a Mexican blend with cumin, chili pepper and smoked paprika for chili, while blends containing rosemary, thyme and oregano might be well suited for Italian dishes, Angelone explained.

When dining out, ask for steamed vegetables and fish, and skip the sauces. And when food shopping, compare the sodium values of similar foods. “Some rolls can have 400 milligrams; other ones can have 200,” Angelone said. Breads and rolls are top sources of sodium in the US diet, according to the American Heart Association, along with cold cuts and cured meats, pizza, soup, sandwiches and poultry.

Be sure to look for hidden sources of sodium. Code words for sodium on food labels include fleur de sel, monosodium glutamate and disodium guanylate. And don’t be fooled by different forms of salt, which may appear healthier than they are. “Himalyan pink salt or kosher salt or sea salt all have the same amount of sodium,” Angelone said.

And reduce the amount of processed food you eat.

Salt vs. sodium and the problem with processed foods

Sodium is a mineral that occurs naturally in foods and enters our diets through processed foods. White salt crystals are technically a combination of sodium and chloride. In fact, by weight, salt is about 40% sodium and 60% chloride.

If you sprinkle a teaspoon of salt on your food regularly, cutting it out will eliminate a day’s worth of sodium. But that’s just skimming sodium’s surface, because only 11% of the sodium in our diets comes from the salt shaker, which we may grab during cooking or eating.

About 15% of sodium in a typical American diet occurs naturally in foods. But the rest – more than 70% – comes from sodium in packaged, prepared and restaurant foods, including canned soups, frozen foods and lunch meats. Some of top 25 foods that add the most sodium to your diet include pizza, cold cuts, burritos, soup, cheese, milk, eggs, rice and cake.

Manufacturers add sodium to help preserve food and enhance the flavor and texture. But they are contributing to our increasingly high sodium intake. If less sodium is added to foods during processing, it’s much easier for consumers to cut back. To help Americans achieve recommended sodium levels, the Food and Drug Administration recently proposed voluntary sodium reformulation targets for processed foods.

Potassium-rich foods: An important part of a salt detox

In addition to limiting sodium, experts say that focusing on increasing potassium-rich foods is an important part of a salt detox.

“Sodium stiffens your arteries … but potassium does the opposite,” Angelone said.

To maximize your salt detox, Angelone recommends limiting overly processed foods that contain a lot of sodium and replacing them with more potassium-rich produce, as well as unsalted nuts, beans and legumes.

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    “By eating less salty, processed foods and more simple fresh foods, you are going to automatically consume less sodium and more potassium,” she said.

    Finally, when you choose to consume salty snacks and foods, be sure to savor them. “If you are going to have salt, have it in something that really matters. … It makes food taste good, but make sure it really counts,” Angelone said.

    Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.