which is worse for you

are we talking about processed sugars or natural(like those that come in fruits)?

They are both great. Unless there's some determined medical reason you need to limit your intake of these things, you don't have to be overly concerned.

If you really want to lower your sodium, eat more fresh foods and less processed and restaurant foods.

Both in excess.

Neither in moderation.

You can customize the macros that are tracked on your diary. You can remove the sodium counter so that you don't see how much sodium you get in a day.

Basically the reason people say stay away from those two items are medical reasons.

Too much sugar is bad for people prone to diabetes and insulin resistance.

Too much salt is bad for blood pressure and people with heart issues.

Both are fine to eat if you have not been told by YOUR doctor that you should not eat them.

I would really not take to heart most of what is said about this food or that food specifically on the forum. Everyone is different and no one knows best about a certain macro then you or your dr. There are as many people that say no salt as there are that say no carbs or yes carbs or no soda or soda is the same as water etc. Just too much opinion and pseudoscience included with most tips like that. There are people that are vegans and say meat is the worst thing for you and people who say that anything processed will kill you. Don't take what any one person says with more seriousness then any other on here.

Personal opinion:

Sugar is worse. Salt has basically no calories and can be flushed out with water. I would rather be over in sodium and under in sugar. I have also found that watching my sugar intake helps with actually losing weight where watching sodium intake only affects my level of bloat and water retention.

For me sodium is the biggest evil because I have high blood pressure and it makes it worse. No one should ever have over 2500mg in 24 hours. For me, I'm not supposed to have over 1500 and I'm struggling with that. You do need some sodium to stay alive also.

Sugar, I could easily live without. It isn't the best thing for you but you must have it in order for your brain and muscles to work. It, like other calories can make you fat though.

Moderation is key for everything.

I find that both sodium and refined sugar prevent me from losing weight, so I try to limit both. I eat very few processed/prepackaged foods, so sodium isn't really an issue for me most of the time. I really like sweets, so limiting refined sugar is a little more difficult. But, when I'm eating fresh, natural foods I feel healthier and have an easier time burning fat.

I had high BP and borderline diabetic so I HAD to cut out both. In just 2 weeks my glucose coun twent from 140 to 90 normal and I got off BP meds in 4 months. It wasn't easy but after a few months I really began to taste and enjoy "real food". Cutting out the salt lets me lose faster because no water retention and no sugar helps with calorie count. I do not even eat any fruit, I get my fiber and natural sugar from veggies.

Cut simple sugars, just watch salt.