Many of us were raised with thinking that eating food with a lot of salt content is bad for our health. This is true at all times as too much salt can harm and impair some of our important body parts especially the kidneys. However, it seems that we have stereotyped salt for its harmful effects and we tend to forget how our body can benefit from sodium which is an essential component of salt. Eating salt is much more beneficial to those who are in low carbohydrate diet such as the famous ketogenic diet or the keto diet. So the question now is that do salt and keto diet really compliment each other.
To carefully explain this subject, it is important to start with a quick background on the ketogenic diet. As soon as we learn the different essential aspects to know about this dieting plan, we will proceed with the discussion of how salt and keto diet appears to be a good tandem.
An Overview of the Keto Diet
Keto diet is one of the many dieting fads or crazes that have ruled the fitness world since the 2000s. This diet has gotten the attention of a lot of people as many celebrities have tried it and testified of its impressive weight loss effects. The celebrities’ claims were also supported by a lot of medical professionals and nutrition experts because the tenet of ketogenic diet is purely based on scientific facts.
How does keto diet work?
The most important thing to know if you are to start or new to keto diet is that this diet focuses on keeping your carbohydrate intake at the lowest around 20% of your overall food intake and pumping up your body with healthy fats. The idea behind this tenet is that this diet will condition your body to get into ketosis.
Normally, the body is set to convert the glucose that we get from carbohydrate-rich food to our energy force. When you practice the keto diet, your glucose will be low which triggers ketosis. Once you get into ketosis, your body will turn to your fats and turn them to ketones to become its energy source. This is why keto diet bunks our body with fat deposits as this will be the source of energy.
A Bird’s Eyeview of Salt
Salt has a lot of uses. Aside from the main ingredient in almost all of the food that we prepare, it can be used as a cleaning agent. Salt contains sodium chloride which regulates our body fluids and helps with our cognitive and muscular health. Aside from sodium chloride, potassium, magnesium, calcium and other nutrients are also available in the different kinds of salt.
Health Benefits That We Can Get from Salt and Keto Diet
Now that we have covered the basic things to know about salt and keto diet, let us proceed with the health benefits that we can get from salt and keto diet.
Salt should be taken in the amount or level recommended by medical professionals or nutritionists. This is to prevent the deficiencies and risks it can pose to our health. However, if taken accordingly, you will obtain a lot of benefits.
Among these is the improved digestive and cardiac functions as your fluid levels are properly regulated. This will also result to a better blood pressure and brain health. This is why proper salt intake is important to those who are suffering from high blood pressure.
Meanwhile, keto diet is really helpful to our health. Weight loss is the top benefit that we can get from this dieting plan. In addition to this, keto diet is also effective to those who are at risk of heart attacks and other cardiac illnesses. Above all, keto diet, being that it is among the low carbohydrate diet can save people from suffering from obesity.
Salt and Keto Diet: How Much Salt is Enough for Keto Dieters
Salt is critical to people having low carbohydrate diet especially to those who are new to keto diet mainly because having low carbohydrates will decrease our insulin levels and will trigger the body to eliminate fluids that can lead to a deficiency in sodium and worse, dehydration. With this knowledge, it is recommended to increase your sodium intake if you are a newbie to this diet as doing this will help alleviate keto flu symptoms and the other keto diet side effects.
The question now is can you have too much salt on the keto diet? As I mentioned, everything that is much can cause damages and harm to our body. I believe the key here is to know how much is the recommended amount of salt to take on a daily basis. With regards to this, it is advisable that to have around one to two tablespoons of salt in every meal if you are in keto diet. By adhering to this recommendation, you can surely obtain the health benefits from salt and keto diet.
Risks of Having Too Much Salt
As discussed above, if we exceed the recommended salt intake, we will be at risk of several health conditions. Among the risks that you may experience from having too much salt and keto diet is that your cardiovascular disease can be worse. Aside from this, a significant reduction in our calcium will be observed. Blood pressure spikes are also expected if too much salt intake persists.
In some people going above the recommended salt and keto diet practices are damaging their digestive tract as too much salt compromise the functioning of gut’s bacteria. Digestive membrane and lining are also at risk and could result to the development of stomach cancer.
My Personal Take on Salt and Keto Diet
Here is my quick take on salt and keto diet. Salt plays an important role to ensure the safety and good health conditions of people in keto diet. However, it is essential that keto dieters especially those who are new to this weight loss method stick to the recommended level of salt to take on a daily basis as exceeding this will put them at risk for keto side effects and other serious health conditions such as stomach cancer.