Most people know that people with diabetes need to recognize the number of carbohydrates they eat in a day, but not everyone knows that people with diabetes should also look at their salt intake.
So, how much salt should you eat? In this article, we outline how much people with diabetes need to eat, the risk of overeating, and how to help reduce your daily salt intake to improve your health.
What’s so bad about salt?
Sodium is one of the elements found in salts, making up about 40% of the salt volume by weight.
According to the US Food and Drug Administration (FDA), the average American eats much more than the recommended amount of sodium, eating more than 3,400 mg of sodium per day.
A moderate amount of salt (and the accompaniment iodine added to most table salts in the US) is important for your body to function properly.
The exact minimum level of sodium required for optimal body function is not established accurately, but it is estimated that 200 to 500 mg of sodium daily is essential for critical processes such as electrolyte balance, maintaining proper blood pressure, and supporting normal nerve and muscle function.
However, excessive salt intake is dangerous to your health. Not only does eating too much salt increase your blood pressure, but diets with a high sodium content can increase your risk of heart disease and stroke. These are two conditions that people with diabetes are already at high risk of developing.
Sodium naturally absorbs water. When consumed through a high-sodium diet, the water draws water into the bloodstream, pumping up blood volume and increasing blood pressure.
Chronic hypertension is known as hypertension. When someone is alive with high blood pressure, their hearts must work hard to pump blood around their bodies.
Over time, people with high blood pressure are at increased risk for conditions such as heart attacks, strokes, heart failure, kidney disease or breakdowns, and vision loss. When combined with a diabetes diagnosis, the health effects are even greater.
Is sea salt better than table salt?
By weight, sea salt and table salt have comparable amounts of sodium, so from a health perspective, one is not superior to the other.
The main differences between these types of salts are in their taste, texture and how they are treated. Sea salt is minimally processed and may contain trace minerals from the waters that originate from evaporated seawater and that can affect the appearance and taste of the salt.
Table salt comes from salt mines and is processed to remove minerals. It is also often iodized. In other words, it is fortified with mineral iodine.
How does sodium affect diabetes?
Studies show that high sodium intake is associated with an increased risk of type 2 diabetes. This connection may be due to the potential role of salts, which is the potential role of salts in the contribution of inflammation and insulin resistance. This is a sign of type 2.
Research, including data from the UK Biobank at Tulane University and a study focusing on the National Nutrition Survey (NHANES), shows that people who frequently add salt to foods are more likely to develop diabetes.
Findings suggest that reducing salt consumption may be a valuable strategy in diabetes prevention, even in people without hypertension. This underscores the importance of considering not only carbohydrates but salt in dietary guidelines for people at risk for diabetes.
Even if you don’t develop high blood pressure, excess salt in your diet can lead to dehydration.
Sodium itself may not directly affect blood glucose levels, but dehydration may increase over time in increasing blood glucose management, insulin resistance, and the likelihood of diabetic ketosidosis (DKA).
What are the main sources of excess sodium?
Contrary to popular belief, the excess sodium in most people’s diet is not due to the salt shaker at the heart of the dinner table.
Rather, more than 70% of nutrient sodium comes from fast food restaurants and processed foods consumed outside the home, according to a 2017 Journal survey. circulation. This can vary widely depending on the type of food packaged, size, etc., but something to keep in mind when not cooking at home. Common sources of excess sodium are:
- pizza
- Pasta dishes
- bread
- Potato chips
- Chip tortilla
- sandwich
- Deli meat
- pretzels
- Pork skin
- Tacos
- Burrito
- fried chicken
- soup
- hamburger
- french fries
- Omelet
- Anything with a rich sauce has been added
How much salt should I eat a day?
Dietary Guidelines for Americans, 2020-2025 Most Americans recommend consuming less than 2,300 mg of sodium per day (this is 1 teaspoon).
The American Heart Association (AHA) suggests that ideally most adults should not eat less than 1,500 mg of sodium per day.
Diabetics need to take even more care to ensure they are not eating excess salt, whether they have existing heart disease or hypertension, as the risk of these complications is already increased with diabetics.
However, individual goals may vary, and some people may need to consume sodium from time to time.
For example, athletes and people who consume large amounts of water may need extra sodium (especially physically active on very hot days), and those who sweat excessively may need extra sodium to keep their electrolytes in balance.
Those who eat only unprocessed whole foods (salt is not an additional ingredient) may need to add some kind of sodium to their diet.
People taking diuretics (“water pills”) should discuss target sodium intake with their doctor.
Keep an eye on your lifestyle and health goals, always work with your doctor to determine the right amount of daily sodium you need.
Easy way to reduce sodium consumption
If you are consuming more sodium than your health team recommends, there are some easy ways to reduce your daily consumption.
Prepare your own meals and snacks at home
Cooking and packing your own breakfast, lunch, dinner and snacks will significantly reduce the number of meals you eat at restaurants and fast food facilities. This can significantly reduce your sodium intake. This is because you have complete control over the amount of sodium you put in your homemade foods.
Focus on all raw foods, including lots of fruits, vegetables and lean protein, and watch your sodium intake plummet.
Add herbs and spices instead of salt
Just add salt and pepper to your dish. It relies on flavorful herbs and spices, including garlic, onions, cumin, turmeric, curry, coriander, parsley, and paprika.
Add a burst of brightness to your diet without adding sodium, so you won’t even miss it.
Read the nutrition label
Spend more time studying nutrition labels with foods you eat and try to consume a daily limit of less than 2,300 mg (at first, be aware of the amount above or below the number of landings).
Being aware of sodium intake all day can help limit or eliminate just too many foods.
Choose salt-free or reduced foods
Choosing a saltless or reduced version of your favorite food, such as nuts, chips, canned beans, canned vegetables, bread, tomato sauce, soups, and more, will help you significantly reduce the amount of sodium in your meal without saying goodbye to the kinds of food you love.
With more and more grocery stores carrying these options to consumers, keep an eye on sodium-free or low-sodium versions of your favorite items.
When eating out, you can request prepared dishes without adding salt. Not only is this healthier, it also allows chefs to showcase their expertise in using herbs and spices rather than sodium to enhance their flavor.
Limit the size of the part
The less food you have, the less sodium. Sometimes it’s just as easy. If you’re going out for lunch, cut the sandwich in half. By definition, the sodium intake of that diet was reduced by half.
We also created an opportunity to add more nutritious options. For example, halving the sandwich and adding a side salad full of lush greenery and colorful vegetables is a balanced approach to lowering your sodium intake.
Choose small portions, such as pizza or pasta (or choose your appetizer as your entree when you go out for dinner at a restaurant), and reduce the amount of sodium you’re eating in a few hundred milligrams a day.
Rethinking the seasonings
Popular seasonings such as soy sauce, fish and shrimp sauces, salsas, hot sauces, and prepa-packaged salad dressings generally contain a lot of unwanted sodium.
Dress with lemon or lime juice, black pepper and olive oil at home to make a sodium-free topping. You can also request a simple olive oil and balsamic vinaigrette for your salad at the restaurant.
Add fresh herbs and spices to your plate with hints of bloated olive oil for a salt-free, flavorful Zing.
Get the support you need
Getting support from family and friends can be extremely helpful when trying to reduce your sodium intake.
Work together to come up with fun, low-sodium recipes or enjoy a potluck dinner where you bring in a new low-sodium dish that everyone shares.
Opt out of daily trips, grab fast food and weekly dinner dates at restaurants, and instead enjoy more meals with your loved ones at home. No additional salt required!
Final Thoughts
Management of sodium intake is an important part of diabetes care that is often overlooked. The focus tends to be on carbohydrates and glycemic control, but the effects of sodium on overall health cannot be underestimated, especially for people at high risk for cardiovascular complications.
Making informed choices about the foods you eat, keeping in mind the hidden sodium in processed and fast food options, and adopting healthier cooking and eating habits can significantly reduce the risk of high blood pressure and related health problems.
Make these dietary changes and consult with your medical team regularly is important to adjust your sodium intake to suit your unique health situation.
