Beware of the salt 'trap' in pho broth.

While it offers a satisfying culinary experience, drinking every last drop of pho broth can pose potential risks if done frequently, especially for certain groups of people.

Hot and nutritious pho broth - Photo: TTO

Sodium trap in broth

According to Dr. Le Thi Huong Giang from the 19-8 Hospital ( Hanoi ), a steaming bowl of pho has long been a convenient and easy-to-eat choice for many people. Many maintain the habit of eating pho every day, even drinking all the broth to fully appreciate its flavor.

However, from a nutritional perspective, the problem doesn't lie in the noodles or the meat, but mainly in the broth, which may contain many ingredients that can negatively impact health if consumed regularly.

According to dietary analyses, an average bowl of pho contains about 400-500ml of broth, equivalent to 2.5-5 grams of salt (1,000-2,000mg of sodium).

Meanwhile, the World Health Organization (WHO) recommends that adults consume less than 5 grams of salt per day.

This means that simply drinking a bowl of pho broth in the morning can almost reach the recommended daily salt intake. Notably, the saltiness of the broth is often masked by the sweetness from the bone broth and spices, making it difficult for many people to realize the amount of salt they've consumed.

Dr. Giang added that broth simmered from bones and meat for a long time also contains many compounds that can affect the metabolic process.

The process of simmering bones releases purines, which can increase uric acid levels in the blood, thereby increasing the risk of gout if consumed regularly. In addition, fat from the bone marrow and bone fat dissolves into the broth, contributing to an increase in saturated fat, a factor linked to cardiovascular disease risk.

Additionally, some studies have noted the potential presence of trace amounts of heavy metals in bone broth. Although at low levels, long-term accumulation is still a concern.

Who should be aware that they shouldn't let the pho broth run dry?

Dr. Giang stated that the effects of broth do not occur immediately, but if the habit is maintained for a long time, the risk can accumulate and lead to chronic diseases such as hypertension, kidney failure, or cardiovascular disease.

Experts advise that certain groups need to be especially cautious, including people with hypertension and cardiovascular disease; people with impaired kidney function; people being treated for gout or with high uric acid levels; and the elderly.

According to Dr. Giang, there's no need to completely remove pho from the menu, but the way it's eaten should be adjusted to ensure good health.

"When eating pho, don't finish all the broth; only use a moderate amount to savor the flavor. Increase your intake of green vegetables to add fiber and help balance sodium. Limit the addition of seasonings like fish sauce and bouillon powder. Don't eat pho or vermicelli every day; diversify your menu."

A small change in habit, such as not drinking all the broth from pho, can significantly reduce salt intake over time. In nutrition, moderation and understanding play a crucial role, helping each person enjoy familiar cuisine while protecting their long-term health," Dr. Giang advised.

LINH HAN

Source: https://tuoitre.vn/can-than-bay-muoi-an-trong-nuoc-pho-20260419111652596.htm