These age-old expressions illustrate the value humans have placed on salt for eons. More recently, however, salt has gone from something treasured to something feared. Health authorities have been encouraging us for decades to cut back on this once-prized substance, especially for lowering blood pressure and decreasing heart disease risk. But are low-sodium diets necessary — or even safe — for everyone? Read on to learn more about salt and how much of it we should be eating, based on the best current evidence. This guide is written for adults eating a low-carb diet and who are concerned about salt intake and health. Discuss any lifestyle changes with your doctor. Full disclaimer. For centuries, salt was a precious commodity that was traded for gold. Sodium is a mineral that is found naturally in small amounts in many foods such as meat, milk, yogurt, certain tropical fruits, and vegetables like artichokes, celery, beets, and seaweed. Salt is sodium combined with chloride, another mineral.
Provide your information in the fields below to get the latest Virta content delivered directly to your inbox. One of the biggest challenges we encounter in managing people following a ketogenic diet is to get them to pay adequate attention to their sodium and potassium intakes. Part of this stems from the past 50 years of salt demonization, in which we were all taught that the less sodium intake, the better. In our post on sodium and the myth of adrenal fatigue a year ago, we explained the fallacy of this nation-wide, low salt policy 1, particularly in the context of a well-formulated ketogenic diet.
Some of the most common keto flu symptoms include: Fatigue Struggles during physical exertion Arrhythmia Diarrhea Since insulin levels remain lower in a keto diet due to lack of carbohydrates, the kidneys may excrete critical electrolytes such as sodium, potassium, and more. Virtually all fruits and veggies contain significant amounts of potassium, but not all are keto friendly. Learn more below. In a study performed on individuals who took potassium chloride as a potassium supplement, it was found that health problems were mitigated when taken regularly. The current dietary guidelines committee is reviewing the issue of setting an RDA for potassium, but its report is almost a year overdue. Then the hormone insulin, which is produced in the pancreas, helps move glucose into cells so it can be used to produce energy. According to health organizations, high amounts of sodium in processed foods have played a major role in the epidemics of heart disease and other cardiometabolic conditions. The cost for frequent RAAS activation is increased oxidative stress, increased vascular damage, measurable dyslipidemia and potential sleep and mood disturbances 9—
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