Salt is a primary source of sodium, a mineral essential for the body.
In recent times, there has been much discussion about the downsides of salt, particularly its potential to contribute to kidney stones and high blood pressure.
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The question then arises: Is salt allowed in the keto diet? We will attempt to clarify this in this article.
Salt and the Keto Diet
The Importance of Sodium in the Body
Before answering the question of whether salt is allowed in the keto diet, we must first address the importance of sodium in the body, as it is the active element in table salt.
Sodium is a crucial mineral, without it, the body wouldn't be able to regulate blood pressure or perform many vital functions:
- Sodium acts as an electrical current in your nerves and muscles, prompting them to contract and communicate when needed.
- Sodium also binds with water to maintain the fluid portion of the blood, helping it flow easily through blood vessels without needing to increase their size.
- Insufficient sodium makes it difficult to achieve the proper balance of fluids within the body.
Consequently, a deficiency in this element can lead to:
- Muscle cramps
- Fatigue
- Headaches
- Nausea
- Mood swings
- Insomnia
In severe cases, it can even cause seizures or coma, which can be fatal.
Therefore, regardless of the diet or regimen you follow, you must consume an adequate amount of salt daily for your body to function properly – or consume foods rich in this element.
This is part of the answer to the question: Is salt allowed in the keto diet?
However, this doesn't mean you have free rein to indulge in all things salty.
Overconsumption can lead to drawbacks that rival those of not consuming it at all.
Risks of Excess Salt
Studies have shown that just an additional 5 grams of salt per day, or about 1 teaspoon, can increase the risk of cardiovascular disease by 17% and the risk of stroke by 23%.
Excess sodium in the body can lead to:
- A significant decrease in calcium, leading to higher rates of osteoporosis.
- High blood pressure.
- Increased excretion of essential minerals like calcium, increasing the risk of kidney and bladder stones.
- Increased risk of stomach cancer due to disruption of the balance of gut bacteria, leading to inflammation and damage to the important membranes that protect the stomach.
Is Salt Allowed in the Keto Diet?
The answer is yes, salt is allowed and even recommended to be added to water and consumed during the first few days of the diet to maintain its levels in the body.
This leads to a faster transition of the body into ketosis and also reduces the symptoms of keto flu, which can affect individuals for 3 days to a week.
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Salt is a primary source of sodium, one of the elements the body constantly needs alongside calcium and magnesium, which are lost in large quantities during the initial days of the diet.
Individuals following the keto diet are susceptible to a decrease in sodium levels during the first few days for several reasons:
- Stopping the consumption of all fast foods, which contain a lot of salt for the average person. Abstaining from them causes a sharp drop in sodium levels.
- When following the keto diet, the insulin hormone in the body decreases, prompting it to cleanse sodium – a natural process – due to the reduced intake of carbohydrates.
- Decreased insulin also prompts the kidneys to release excess water instead of retaining it, leading to the elimination of sodium and other important minerals.
This concludes the answer to the question: Is salt allowed in the keto diet? However, we still need to determine the appropriate amount of salt recommended for daily consumption.
The Allowed Amount of Salt in the Keto Diet
After answering the question of whether salt is allowed, it's important to note that around 3000-5000mg is generally a good target to aim for daily, depending on the individual's activity level.
If you sweat heavily during your workouts, 3000mg might be too low, while it could be suitable for office workers.
Sources of Sodium Allowed in the Keto Diet
The affirmative answer to the question of salt in the keto diet doesn't mean there aren't other reliable sources of sodium. There are many sources, such as:
- Sea vegetables like seaweed
- Vegetables like cucumbers and celery
- Salted nuts and seeds
Best Types of Salt Allowed in Keto
When you go to the store to buy table salt, you'll find many options, names, brands, and trademarks.
But which ones are suitable and most beneficial for the keto diet?
There are three healthy options (types) that provide minerals of great importance to the body, such as sodium.
Sea Salt (Best Alternative):
Produced through the evaporation of seawater, it comes in slightly larger crystals than iodized table salt and usually has a better flavor.
Minerals found in this type include:
- Potassium
- Magnesium
- Sulfur
- Phosphorus
- Boron
- Zinc
- Manganese
- Iron
- Copper
Himalayan Salt (Most Common Alternative):
Himalayan salt is another type allowed in keto. It is saltier and rich in many minerals that give it a pink color, including.
- Calcium
- Magnesium
- Potassium
This salt is extracted from the Himalayan mountains near Pakistan.
Lite Salt:
A mixture of 50% sodium (or table salt) and 50% potassium (from potassium chloride).
Lite salt is usually recommended for people with high blood pressure and is a secret weapon for those on the keto diet.
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Conclusion
This concludes our article on whether salt is allowed in the keto diet.
We hope you will consider using one of the aforementioned types to ensure positive results.