Low Sodium BBQ Sauce

This kidney friendly Low Sodium BBQ Sauce is a great replacement for store-bought barbecue sauces that are usually high in sodium and preservatives. If you are looking for a mouth-watering barbecue sauce that is spicy, sweet, and tangy all at once, then this sauce is definitely up to the task. This sauce is great for basting or marinating meats and vegetables.

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Low sodium bbq sauce

Barbecue sauce is a traditional condiment that has become a favorite at backyard barbecues and family dinners alike. Its bold, sweet, and tangy flavors pair well with a wide range of grilled meats, from chicken and ribs to burgers and brisket. Making your own homemade barbecue sauce is simple and satisfying, whether you’re planning a summer barbecue or simply looking to spice up your weeknight dinners. With just a few simple ingredients and a little time, you can make a flavorful sauce that will take any dish to the next level. Not to mention that this sauce is great for your kidneys as well!

Are you eating too much sodium

Most people consume more sodium than they need to. Sodium in our diet comes mostly from the salt that we eat. 

The current recommended daily allowance (RDA) for sodium is 2300 mg per day, but the average person consumes more than 3400 mg of sodium every day! 

And guess what? Sauces and condiments that are used often are one of the most common ways to get a lot of sodium in your diet.

Foods that are top sources of sodium

Many foods that we consume on a daily basis are high in sodium. Here are some of the top sources of sodium in our diet:

  1. Processed and packaged foods: Many packaged foods, such as canned soups, frozen meals, and snack foods, are high in sodium as a preservative and flavor enhancer.
  2. Bread and baked goods: Many types of bread, rolls, and baked goods contain high levels of sodium.
  3. Cheese: Most types of cheese, including processed cheese, are high in sodium.
  4. Meat products: Processed meats like bacon, sausage, and deli meats, as well as canned meats, tend to be high in sodium.
  5. Sauces and condiments: Soy sauce, ketchup, mustard, and other condiments can be high in sodium.
  6. Fast food and restaurant meals: Many fast food and restaurant meals are high in sodium due to the use of processed and prepared ingredients.

What is considered low sodium

To be considered low in sodium, a food item should not have more than 140 mg of sodium per serving. This sauce contains 25 mg sodium per serving, which makes it a great choice if you want to improve your kidney health and manage your hypertension.

Benefits of eating a low sodium diet

A diet that is low in salt, also referred to as a diet that is low in sodium, may provide numerous advantages for your health. The following is a list of some of the most important advantages of adhering to a diet low in salt:

  1. Reduced risk of high blood pressure: Consuming too much salt can lead to an increase in blood pressure, which in turn places additional stress on the heart and raises the probability of developing cardiovascular disease and stroke. A diet that is low in salt can assist in lowering blood pressure and the risk of developing these health problems.
  2. Improved kidney function: Consuming an excessive amount of salt can put a strain on the kidneys, which can eventually lead to damage or disease in the kidneys. Adhering to a diet that is low in salt can help protect kidney function and cut down on the likelihood of developing kidney problems.
  3. Reduced risk of stomach cancer: Higher salt intake has been linked to an increased risk of stomach cancer. A low-salt diet can help reduce this risk and improve overall digestive health.

Overall, eating less salt can be good for your health and may lower your risk of many long-term diseases.

What makes this Low Sodium BBQ Sauce great

This recipe is low in sodium. Eating low-sodium foods is crucial if you want to maintain your heart and kidney health. 

This is because sodium causes fluid to be retained in the body. Excess fluid in your body can increase your blood pressure, which can cause further damage to your kidneys. 

Remember, high blood pressure, or hypertension, is one of the leading causes of kidney disease.

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Low sodium bbq sauce with spices

Ingredients in this sauce

Now that you know why this sauce is a great alternative to a store-bought one, let’s see what it is about this recipe that makes it so extraordinary.

Well, it’s all about the various ingredients and seasonings that are used in this recipe, which give it a rich and smooth flavor that is to die for!

This sauce starts with a base of ketchup and tomato paste. Use a no-salt-added ketchup and tomato paste for this sauce to keep your salt intake low. 

When you add cider vinegar to the tomato base, you get just the right amount of tartness in your sauce. Brown sugar not only makes this sauce sweet but also adds an earthy richness to its color.  

You can round up this sauce with chili powder, black pepper, dry mustard, parsley, garlic cloves, chopped onion, lemon juice, and hot sauce if you are looking for some extra sizzle in your sauce. 

How to store this sauce

Let the sauce cool slightly and carefully pour it into a mason jar. Seal it with a tight-fitting lid and store it in the refrigerator for up to 1 month. 

You can also freeze this sauce for up to 6 months in an airtight container.

How to use this sauce

The possibilities of how you can use this sauce are truly infinite! Don’t take my word for it; try it yourself. 

You can use it with ribs, pulled pork, brisket, meat balls, or baked chicken. You can use it as a condiment with your fries and burgers or as a dip for your grilled vegetables.

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Low sodium bbq sauce served with food

Can I use a store bought sauce instead

Believe it or not, store-bought barbecue sauces are one of the worst condiments that you can add to your meals! These sauces contain high amounts of salt and sugar, which can be a problem if you have kidney disease and/or diabetes. Using a homemade sauce can help you avoid these health concerns. This sauce comes together in very little time and is also a great for lowering your sodium intake.

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Low Sodium BBQ Sauce

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This kidney friendly Low Sodium BBQ Sauce is a great replacement for store-bought barbecue sauces that are usually high in sodium and preservatives.
5 from 2 votes
Prep Time 5 minutes
Cook Time 20 minutes
Course condiments
Cuisine American
Servings 16
Calories 60 kcal

Ingredients
  

  • 2 cups water
  • 12 oz tomato paste no salt added
  • 1/2 cup ketchup no salt added
  • 1/4 cup brown sugar firmly packed
  • 1/4 cup onion chopped
  • 2 tbsp chili powder
  • 2 tbsp lemon juice fresh
  • 2 tbsp cider vinegar
  • 2 tbsp canola oil
  • 1 tbsp parsley snipped fresh
  • 1 tsp mustard powder
  • 1 tsp paprika
  • 1 garlic clove minced
  • 1/8 tsp black pepper freshly ground

Instructions
 

  • Combine all the ingredients in a sizeable saucepan and heat until boiling over high heat.
  • Once boiling, reduce the heat and let the mixture simmer for 20 minutes, whisking it periodically.
  • Place the sauce in a jar with a secure lid and refrigerate it for up to one month, or store it in an airtight container in the freezer for up to six months.

Nutrition

Calories: 60kcalCarbohydrates: 10gFat: 2gSodium: 25mgPotassium: 283mgFiber: 1g
Keyword Barbecue sauce, Low Sodium
Tried this recipe?Let us know how it was!

What is considered a low sodium diet?

A low sodium diet typically involves limiting daily sodium intake to no more than 2,300 milligrams (mg) per day. However, for people with certain health conditions, such as high blood pressure, heart disease, or kidney disease, a more restricted sodium intake of 1,500 mg per day may be recommended by healthcare professionals.

To give you some perspective, a teaspoon of table salt contains about 2,300 mg of sodium, so it’s important to be mindful of the sodium content of the foods you eat and to avoid processed and packaged foods that are often high in sodium. Instead, focus on eating fresh fruits and vegetables, lean proteins, and whole grains, and using herbs and spices to flavor your food instead of salt.

Can drinking water every day lower your blood pressure?

Yes, drinking water every day can help lower blood pressure, especially if you are dehydrated. Dehydration can cause blood vessels to constrict, which can raise blood pressure. Drinking enough water can help keep your blood volume up and prevent blood vessels from constricting. Additionally, drinking water can help flush excess sodium out of the body, which can also help lower blood pressure.

It is recommended that men drink about 3.7 liters of water every day, and women drink about 2.7 liters of water every day. Keep in mind that the amount of water you need can vary depending on factors such as your activity level, the climate, and your overall health. Along with drinking water, it is also important to follow a healthy diet, exercise regularly, and manage stress to help maintain healthy blood pressure levels.

Other low sodium recipes
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Archana Singh, PhD

2 Comments

  1. 5 stars
    I tried it last night and turned out really nice. Glad to see it’s suitable for my high blood pressure. Keep the healthy recipes coming!

    -Cheers

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