Keto-Friendly Salts: What's The Difference?

The keto diet is a high-fat, low-carb eating plan that has become increasingly popular in recent years. One of the trickier aspects of the keto diet is understanding the importance of increasing salt consumption. When the body transitions from burning carbohydrates to burning fat, it reduces the amount of sodium stored, thus requiring more salt in the diet. Sodium is an essential mineral that helps regulate water retention and balance water in and around cells. Without enough sodium, individuals may experience keto flu symptoms such as fatigue, brain fog, and dizziness. To prevent this, it is recommended to increase salt intake by adding more salt to meals, drinking bone broth, or consuming salted nuts.

Why You Need More Salt on Keto

Salt is a controversial topic in the health world. While there is a general consensus that people need salt, the recommended daily intake varies. The World Health Organization (WHO) suggests healthy adults consume less than 5g of salt per day, while the US Food & Drugs Administration (FDA) recommends a maximum of 2,300 mg of sodium.

However, people on a keto or low-carb diet need to consume more salt. This is because the keto diet changes the body's fuel source from glycogen (sugar) to ketones (fat). In this transition to ketones, the body loses water and electrolytes. For every gram of glycogen lost, the body dumps three grams of water. This explains the rapid weight loss that occurs in the first 3-10 days of starting keto.

With this water loss, the body loses a lot of electrolytes, including sodium. People on a keto diet are on low carbs and should increase their salt intake to make up for the amount lost from dumping water. Sodium is an important mineral required by our body to control water retention and water balance in and around cells. Without the proper amount of sodium, we may experience restlessness, brain fog, fatigue, muscle cramps, tummy disorders, and more.

In addition, the keto diet eliminates packaged products with a high sodium content, so the amount of sodium ingested is reduced. As a result, sodium levels often drop, which can cause unpleasant side effects. This is especially true in the first few days of adapting to nutritional ketosis, where not consuming enough salt can trigger "keto flu" symptoms like headaches, fatigue, and constipation.

To counteract this, it is recommended to incorporate extra sodium into your diet when on keto. Most ketogenic diet specialists suggest that followers aim to eat two to four grams of sodium (2000-5000 mg) a day. This can be accomplished by adding extra salt to food, either by manually salting it or by using products such as salted butter or bullion. Many keto-fans add Himalayan salt to their meals, and bacon—a staple of ketogenic breakfasts—also contains high levels of sodium.

By balancing the electrolytes and staying hydrated, most problems experienced when starting a ketogenic diet can be easily alleviated.

Sodium's Role in the Body

Sodium is a mineral that is essential for the human body to function properly. It is involved in maintaining normal cellular homeostasis and regulating fluid and electrolyte balance and blood pressure. Sodium also plays a crucial role in muscle and nerve cell function, as it carries an electrical charge that facilitates muscle contraction and nerve cell transmission.

When following a ketogenic diet, it is important to increase salt consumption. This is because the body transitions from burning carbohydrates to burning fat, which reduces the amount of sodium stored in the body. As a result, sodium levels drop, which can lead to unpleasant side effects such as fatigue, brain fog, and dizziness, also known as the "keto flu."

Additionally, low sodium levels can lead to digestive issues as sodium is necessary for the proper functioning of the muscles in the digestive tract. It can also increase the risk of muscle cramps due to dehydration and electrolyte imbalance.

Increasing sodium intake on a keto diet is a simple fix. Individuals can add more salt to their meals, drink bone broth, or consume salted nuts. It is also important to ensure adequate potassium intake, as sodium and potassium work together to maintain normal water balance in the body.

How to Get More Salt on the Keto Diet

The keto diet is a high-fat, very low-carb diet for weight loss. On this diet, your body transitions from burning carbohydrates for fuel to using fat and ketones. This shift in metabolism can cause an electrolyte imbalance, specifically a drop in sodium levels, which is necessary for regulating water retention.

Why You Need More Salt on Keto

The standard American diet includes many processed foods that are high in sodium. On the keto diet, these foods are excluded, so sodium consumption is naturally decreased. As a result, sodium levels often drop, which can lead to unpleasant side effects like fatigue, brain fog, dizziness, and digestive issues.

• Add more salt to your meals.
• Drink bone broth.
• Eat salted nuts.
• Eat more sausages, salted butter, and some canned goods.
• Add a dash of salt to lemon water.
• Take an electrolyte supplement.
• Eat more potassium-rich foods like leafy greens, avocado, and bananas.

Best Types of Salt for the Keto Diet

When following the keto diet, it is recommended to choose more natural and less processed sources of salt. Here are some options:

• Pink Himalayan Salt: This salt is derived from rock crystals mined from areas near the Himalayas and contains trace minerals like potassium, magnesium, and calcium.
• Sea Salt: Sea salt is made from evaporated seawater and has larger crystals that make it much saltier than regular table salt. It also contains added minerals.

Best Salts for the Keto Diet

The keto diet is a high-fat, very low-carb diet that has become increasingly popular. It involves a significant reduction in carbohydrates and protein, so that most calories consumed are derived from fats. While the keto diet is known for its weight loss benefits, it can also be tough to get right. One of the common pitfalls of the keto diet is not consuming enough salt.

When transitioning to a keto diet, the body shifts from burning carbohydrates to burning fat, which causes a reduction in the amount of sodium stored in the body. As a result, sodium levels drop, which can lead to unpleasant side effects such as fatigue, brain fog, and dizziness. This condition is often referred to as "keto flu".

To prevent keto flu and maintain optimal health, it is important to increase salt intake when following a keto diet. Here are some of the best salts to incorporate into your keto diet:

Pink Himalayan Salt

Pink Himalayan salt is derived from rock crystals mined from areas near the Himalayas, often in Pakistan. It is a popular choice among those on the keto diet as it is more natural and less processed than traditional table salt. This type of salt is also loaded with minerals such as potassium, magnesium, and calcium, which are essential for maintaining electrolyte balance.

Sea Salt

Sea salt is derived from evaporated seawater and has larger crystals that make it much saltier than regular table salt. It is also packed with added minerals, making it a healthy and tasty option for those on the keto diet.

Iodized Salt

Iodized salt contains iodine, which is important for thyroid health. While it has a similar composition to regular table salt, it is prepared according to traditional Jewish law, giving it a unique texture and more intense flavour.

Kosher Salt

Kosher salt is similar to regular table salt in composition but has a larger flake size, adding a different texture and more intense flavour to dishes.

Dulse Salt

Dulse salt is made from dulse, a type of seaweed that is rich in sodium, calcium, potassium, and iron. Sprinkling dulse salt over your food can provide a boost of ocean-derived minerals and enhance the flavour of your keto dishes.

In addition to incorporating these salts into your diet, you can also increase your sodium intake by consuming bone broth, pickled foods, salted nuts, and canned goods. Remember to also stay hydrated and maintain a balanced diet to ensure you're getting all the necessary nutrients your body needs.

How to Consume Sodium Properly

When following a keto diet, it is important to increase your salt intake. This is because the keto diet is very low in carbohydrates, which are the body's primary source of energy. As a result, the body transitions from being a sugar burner to a fat burner, which reduces the amount of sodium stored in the body and requires more salt in the diet. Additionally, the keto diet excludes most processed foods that are high in sodium, further decreasing sodium consumption.

The body cannot live without sodium, an essential mineral that helps regulate water retention and balance water in and around cells. Low sodium levels can lead to unpleasant side effects such as restlessness, brain fog, fatigue, muscle cramps, and digestive issues. It can also increase the risk of muscle cramps and heighten the risk of "keto flu", which includes symptoms such as fatigue, brain fog, and dizziness.

To avoid these issues, it is recommended to increase your sodium intake by adding more salt to your food, drinking bone broth, or consuming salted nuts. Aim for a consumption of about 4,000 to 7,000 milligrams of sodium per day, which is about 2 to 3 teaspoons of salt. However, if you have elevated blood pressure, kidney disease, or congestive heart failure, consult your doctor before increasing your sodium intake.

It is also important to note that sodium and potassium work together in the body. Therefore, when increasing your sodium intake, make sure to also consume potassium-rich foods such as leafy greens, avocado, and other keto-friendly options.

In terms of the type of salt, popular options for the keto diet include pink Himalayan salt and sea salt, which are more natural and less processed than regular table salt.

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