Brenda Khan
The keto diet is a high-fat, very low-carb diet that is one of the most popular weight-loss plans. When you switch to ketosis, your body loses stored electrolytes, including sodium (salt). Sodium is needed for regulating water retention and more. While the standard American diet is abundant in sodium, the keto diet naturally decreases sodium consumption as it excludes most processed foods that are high in sodium. Therefore, it is recommended to add more salt to keto meals to prevent the keto flu and its symptoms like fatigue, brain fog, and dizziness. Some keto-friendly foods that are high in sodium include salted nuts, sausages, and some canned goods.
| Characteristics | Values |
|---|---|
| Why is more salt needed on a keto diet? | The body loses stored electrolytes, including sodium, when it switches to ketosis. |
| What happens if sodium levels are low? | This can lead to keto flu, digestive issues, and muscle cramps. |
| How can you increase salt intake? | Add more salt to food, drink bone broth, eat salted nuts, and eat more potassium-rich foods like leafy greens. |
| Recommended sodium intake | 3000-5000 mg per day as part of a well-formulated ketogenic diet. |
| Types of salt | Pink Himalayan salt, sea salt, kosher salt, iodized salt, dulse salt. |
What You'll Learn
Cured meats
Sodium and the Keto Diet
When following a keto diet, it is essential to understand the importance of sodium. The keto diet is a high-fat, low-carb approach, and this shift in macronutrient ratios can cause a decrease in sodium levels. This is because the body transitions from burning carbohydrates to burning fat, which reduces the amount of sodium stored in the body. Additionally, the keto diet excludes most processed foods that are typically high in sodium. As a result, sodium levels can drop, leading to unpleasant side effects like fatigue, brain fog, and muscle cramps.
Benefits of Cured Meats
- They are readily available and easy to incorporate into meals or snacks.
- Cured meats provide a good balance of fat and protein, making them a satisfying and energy-dense option.
- The curing process adds flavour and tenderness to the meat, enhancing your culinary experience.
- Many cured meats are also a good source of other important nutrients, such as B vitamins, zinc, and selenium.
Tips for Including Cured Meats
- Opt for high-quality, natural cured meats whenever possible. Look for options with minimal added preservatives and avoid those with added sugars.
- Include a variety of cured meats in your diet, such as bacon, salami, pepperoni, prosciutto, and smoked meats. This will help keep your taste buds excited and ensure a diverse range of nutrients.
- Be mindful of portion sizes, as cured meats can be high in sodium and calories. A little can go a long way!
- Get creative with your recipes. Try using cured meats in keto-friendly dishes like frittatas, omelettes, salads, or low-carb wraps.
- If you're sensitive to sodium or have any health concerns, consult your doctor or a registered dietitian to ensure cured meats align with your individual needs.
In summary, cured meats are a tasty and convenient way to boost your sodium intake on the keto diet. They offer a good balance of fat and protein, along with essential minerals, making them a great addition to your keto meal plan. Remember to choose high-quality options and enjoy them as part of a well-rounded keto diet.
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Broths
Since the keto diet excludes most processed foods that are high in sodium, sodium consumption is naturally decreased. This can cause a drop in sodium levels, leading to unpleasant side effects such as keto flu, digestive issues, and muscle cramps.
Bone broth, in particular, is a good source of sodium and can help prevent keto flu and maintain electrolyte balance. It contains all four electrolytes: calcium, sodium, potassium, and magnesium. Adding 1-2 cups of keto-friendly bone broth to your diet is a good way to support electrolyte balance when you're eating fewer fruits and vegetables.
When choosing a bone broth, look for one with low sodium content, as many store-bought options are full of added salt. Bluebird Provisions Chicken Bone Broth Powder is a good option, with only 130 mg of sodium per serving. Kettle & Fire's Mushroom Chicken Bone Broth is another good choice, with 290 mg of sodium per serving.
In addition to helping with electrolyte balance, bone broth can also be a beneficial transition food when you're first starting a keto diet. It offers a few grams of carbs while still fitting within the keto macro requirements. This can help ease the transition period and prevent keto flu symptoms.
Overall, broths, and especially bone broths, are a great way to increase your sodium intake and support your body's electrolyte balance while following a keto diet.
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Salted nuts
However, some nuts are heavy on carbs, which makes them less suitable for keto. For example, cashews and pistachios are high in carbs and should be avoided or consumed in moderation.
Pecans
Pecans are tree nuts with a low-carb and high-fat content, making them a great choice for keto dieters. An ounce of pecans (about 19 halves) contains less than four grams of carbs. They can be enjoyed as a snack or crushed and used as a crunchy topping for dishes like fish or chicken.
Macadamia Nuts
Macadamia nuts are tree nuts native to Australia and are very high in fat, perfect for the keto diet. A quarter cup of macadamia nuts contains about four grams of carbs. They have been linked to improved cholesterol levels in several studies.
Walnuts
Walnuts are a popular type of tree nut that can be enjoyed as a snack or added to keto-friendly desserts and salads. An ounce of walnuts (about 25-30 walnut halves) contains seven grams of carbs. They are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure.
Hazelnuts
Hazelnuts are tree nuts with a smooth, buttery texture that makes them well-suited for desserts. An ounce of hazelnuts (about 12 hazelnuts) contains about 6.5 grams of carbs. They are also a good source of vitamin E, which has been linked to a reduced risk of heart disease.
Peanuts
Technically a legume, peanuts are widely available and a great choice for keto dieters. An ounce of peanuts (about 33 peanuts) contains six grams of carbs. They are a good source of plant-based protein and essential amino acids, including leucine, which promotes muscle growth.
When choosing salted nuts for the keto diet, it is important to read labels and avoid nuts that have been treated with sugar or other glazes. Additionally, while nuts are a healthy snack option, they are high in calories, so it is important to practise portion control and not overeat.
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Pickled foods
Pickles are very high in sodium, with one small spear containing around 600mg of sodium, or 25%-50% of the recommended daily intake. This is because they are preserved in a saltwater brine, which is necessary for the fermentation process.
While sodium is an essential mineral that our body needs to regulate water retention and balance water in and around cells, too much can lead to high blood pressure and an increased risk of strokes, osteoporosis, and kidney stones. Therefore, it's best to enjoy pickles in moderation, perhaps as a flavour enhancer on a sandwich or in a salad.
If you are following a keto diet, you may need to increase your sodium intake, as your body can lose electrolytes, including sodium, when switching to ketosis. This can cause symptoms such as fatigue, brain fog, and dizziness, also known as the "keto flu". However, it's important to note that increasing your sodium intake can be as simple as adding more salt to your meals or drinking bone broth, rather than relying on pickled foods.
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Salted butter
During ketosis, the body loses electrolytes, including sodium, which is an essential mineral. Therefore, consuming salted butter can help to replenish sodium levels, which is especially important on a keto diet as sodium consumption is naturally decreased due to the exclusion of most processed foods.
When choosing butter for the keto diet, it is important to select high-quality options, such as grass-fed butter, and consume it in moderation. While butter is a good source of fat, it is also high in saturated fat and calories, so small amounts are recommended. Additionally, individuals with high blood pressure or other health concerns should consult a doctor or nutritionist for guidance on sodium intake.
In summary, salted butter is a keto-friendly food that can help meet the high-fat requirements of the diet and replenish sodium levels. It is a versatile and flavourful ingredient but should be consumed in moderation as part of a balanced keto diet.
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Frequently asked questions
The keto diet is low in carbohydrates, which are usually the main source of sodium in a standard diet. Sodium is an essential mineral that helps regulate water retention and balance water in and around cells. When you switch to a keto diet, your body loses stored electrolytes, including sodium, which can lead to unpleasant "keto flu" symptoms like fatigue, brain fog, and dizziness.
To increase your sodium intake on a keto diet, try adding salt to your meals, drinking bone broth, or eating salted nuts. You can also incorporate more sodium by consuming pickled foods like olives, pickles, and sauerkraut, as well as sausages and canned goods.
On average, 3000-5000 mg of sodium is recommended as part of a well-formulated ketogenic diet. You can achieve this by salting your food to taste and adding sodium-rich bone broth to your meals.
While increasing sodium intake is generally recommended on a keto diet, it's important to be cautious if you have underlying medical conditions. If you have high blood pressure, kidney disease, or congestive heart failure, consult your doctor before significantly increasing your sodium intake.
