Salt And Keto: What's The Verdict?

The keto diet is a high-fat, very low-carb weight loss plan that can be restrictive and tough to get right. One of the trickier aspects of the keto diet is the recommended increase in salt intake. This is because when the body transitions from burning sugar to burning fat, it increases the amount of sodium in the metabolism, and therefore needs more salt.

While it is generally recommended to reduce salt intake to lower blood pressure and decrease the risk of heart disease, this advice may not apply to keto dieters. This is because the keto diet eliminates many packaged products with a high sodium content, so sodium levels often drop, which can cause side effects such as the keto flu.

To avoid this, keto dieters are advised to increase their salt intake by salting their food, drinking bone broth, eating salty keto foods, and choosing standard (rather than low-sodium) sauces and seasonings.

Why is salt needed on the keto diet?

Salt is needed on the keto diet to prevent sodium deficiency, which can cause a host of health complications. Sodium is an essential mineral that helps control water retention and water balance in and around cells. When the body enters ketosis, it expels sodium through urine at a higher rate, which can lead to dehydration and a range of related issues.

The keto diet involves a significant reduction in carbohydrate intake and an increase in fat consumption. This shift in metabolism, from burning sugar to burning fat, increases the amount of sodium in the metabolism and thus requires more salt in the diet. Additionally, the keto diet eliminates many packaged products that are typically high in sodium, further reducing sodium intake.

As a result, those on the keto diet are at risk of sodium deficiency, which can lead to "keto flu" symptoms such as lethargy, irritability, and constipation. Sodium levels can be replenished by adding salt to meals, consuming salted products like butter or bacon, or using salt supplements.

It is important to note that while sodium is essential, potassium is also crucial for maintaining proper electrolyte balance. A diet rich in potassium can help regulate sodium levels and reduce the risk of high blood pressure. Therefore, it is recommended to consume both sodium and potassium-rich foods while on the keto diet to maintain optimal health.

How much salt should you eat?

Salt is often vilified in the health and wellness space, but it is an essential nutrient, especially when the body undergoes the changes involved with ketosis. Sodium, an essential mineral, is needed to control water retention and water balance in and around cells. It also plays an important role in nerve cell communication and the functioning of muscle tissues.

When following a ketogenic diet, it is important to manage your sodium and electrolyte intake. This is because the keto diet eliminates many packaged products with a high sodium content, so the amount of sodium ingested is automatically reduced. As a result, sodium levels often drop, which can cause side effects like "keto flu".

So, how much salt should you eat? Most ketogenic diet specialists suggest that followers should aim to eat two to four grams of sodium (2000-4000 mg) a day. This is higher than the recommended daily intake for those not on the keto diet, which is generally agreed to be less than 2300 mg per day for adults.

It's important to note that the way sodium is ingested matters. While it's easy to get sodium from processed foods and restaurant meals, this is not the healthiest way to increase your sodium intake. Instead, try adding extra salt to your meals, drinking bone broth, eating pickled foods, or choosing standard rather than "low-sodium" sauces and seasonings.

What are the side effects of not enough salt?

While it is generally understood that high sodium levels in the blood can affect fluid balance and contribute to high blood pressure, low sodium levels can also be detrimental to your health.

Sodium is an electrolyte, and our bodies need electrolytes to facilitate nerve impulses and regulate body functions such as heart rate, digestion, respiration, brain activity, and blood pressure. Sodium helps maintain the fluid balance in and around cells and helps regulate nerve and muscle function.

If you don't have enough sodium in your body, you may experience the following side effects:

• Muscle cramps
• Nausea
• Vomiting
• Dizziness
• Shock
• Coma
• Death

These symptoms are associated with a condition called hyponatremia, which is a potentially dangerous condition caused by an extreme loss of sodium.

Additionally, not having enough salt in your diet can lead to:

• Insulin resistance: Low sodium diets have been linked to increased insulin resistance, which can lead to higher blood sugar and insulin levels, potentially resulting in type 2 diabetes and other serious diseases.
• Increased risk of death from heart failure: Some studies suggest that low sodium diets may increase the risk of death in people with heart failure.
• Raised LDL (bad) cholesterol and triglycerides: Restricting salt intake may lead to an increase in LDL cholesterol and triglyceride levels, which are risk factors for heart disease.
• Increased risk of death for people with diabetes: Some studies indicate an association between low sodium intake and an increased risk of death among individuals with type 1 and type 2 diabetes.
• Keto flu: When transitioning to a keto diet, a reduction in sodium levels can contribute to symptoms like lethargy, irritability, and fatigue, commonly known as "keto flu."
• Tummy problems: Low sodium levels can trigger digestive issues, including constipation and diarrhea.
• Increased risk of muscle cramps: Dehydration and low electrolyte levels, often associated with a ketogenic diet, can increase the likelihood of muscle cramps.

How can you increase salt intake?

Salt is an essential mineral that regulates water retention and water balance in and around cells. When on a keto diet, it is beneficial to increase your salt intake as sodium levels will be lower than usual. This is because the keto diet eliminates packaged products with high sodium content, automatically reducing sodium intake.

Increase Salt in Your Meals

You can simply add more salt to your meals. Try using salts like Himalayan pink salt or Celtic sea salt, which are more natural and less processed. These salts also contain additional minerals like potassium, calcium, and magnesium.

Drink Bone Broth

Drinking bone broth is an easy way to increase your salt intake. It is also a good source of collagen and other nutrients.

Salted Foods and Drinks

Incorporate more salted foods and drinks into your diet. For example, you can drink lemon water with a dash of salt or eat salted nuts, sausages, and some canned goods.

Salted Butter or Bullion

If you consume dairy, you can add salted butter to your meals or use bullion, which is a salty flavour enhancer.

Bacon

Bacon is typically a staple in ketogenic diets and is a good source of sodium.

It is important to note that if you have elevated blood pressure, kidney disease, or congestive heart failure, you should consult your doctor before increasing your salt intake, especially if you are taking medication.

Who should be cautious about increasing salt intake?

While the keto diet may require an increase in salt intake, there are certain groups of people who should be cautious about increasing their salt intake.

Firstly, those with hypertension, kidney disease, or congestive heart failure may need to be cautious about their sodium intake. These individuals typically have elevated blood pressure and are advised to minimise salt intake, as higher sodium intake may further increase blood pressure. Restricting salt can slightly reduce blood pressure, although the effect is modest. However, salt restriction may also have adverse effects, such as increased insulin resistance, higher triglyceride levels, and increased levels of certain adrenal hormones. Thus, it is important for this group to consult a doctor or healthcare provider before increasing their salt intake.

Secondly, individuals with diabetes or prediabetes should also be cautious. While the evidence is mixed, some studies suggest that sodium restriction may have benefits for those with diabetes, especially regarding blood pressure and kidney function. Additionally, those with poorly controlled type 2 diabetes may have an increased risk of heart disease associated with higher sodium intakes. Therefore, it is recommended to consult a healthcare provider for personalised advice regarding sodium intake.

Finally, it is worth noting that while increasing salt intake may be recommended during the keto-adaptation phase of the keto diet, this advice may not apply to everyone. Some individuals may be salt-sensitive, meaning that their blood pressure increases after consuming salt. Thus, it is important to monitor blood pressure and overall health when increasing salt intake, even when following a keto diet.

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