Every kitchen, restaurant booth, and dining room in the Western world is incomplete without a salt shaker. However, salt has raised concerns among medical researchers due to its unintended health consequences. A recent study conducted by Tulane University revealed that frequent consumption of added salt is linked to Type 2 diabetes. The study, published in the Mayo Clinic Proceedings, surveyed over 400,000 adults in the UK about their salt intake, categorizing them based on how often they added salt to their meals: “never,” “rarely,” “sometimes,” “usually,” or “always.”
During the approximately 12-year follow-up period, more than 13,000 cases of Type 2 diabetes were identified among the study participants. Comparing those who never or rarely used salt to those who sometimes, usually, or always added salt to their food, the study found that the latter group had a 13%, 20%, and 39% higher risk, respectively, of developing Type 2 diabetes. According to Dr. Lu Qi, the lead author of the study and a professor at Tulane’s School of Public Health and Tropical Medicine, limiting salt intake not only reduces the risk of cardiovascular diseases and hypertension but also helps prevent Type 2 diabetes.
Although the exact mechanism linking salt consumption to Type 2 diabetes remains unknown, it is speculated that salt may encourage people to eat larger portions of food, thus increasing the likelihood of developing conditions such as obesity and inflammation, which further elevate the risk of diabetes. The study also found a correlation between frequent salt consumption and higher BMI and waist-to-hip ratio.
The Salt of the Earth
Beyond its role as a flavoring agent, salt has been used since ancient times for brining and preserving food. In fact, in ancient Rome, soldiers were sometimes paid with salt, which gave rise to the word “salary.” The popularity of salt shakers in the early 1900s led to their presence on dining tables all across America, resulting in people adding salt to foods even if they were already salted during preparation.
The National Heart, Lung, and Blood Institute reports that Americans are among the highest consumers of salt worldwide, with about 90% of the population exceeding recommended intake levels. Our salt appetite shows no signs of diminishing.
Does Salt Raise Blood Pressure?
The average American adult consumes about 3,400 milligrams of sodium per day, significantly more than the recommended daily maximum of 2,300 mg. Harvard Medical School states that excessive salt consumption not only has a newfound connection to Type 2 diabetes but can also increase blood pressure, which in turn raises the risk of heart disease, stroke, and other adverse health outcomes. Registered dietitian Alison Brown from the NHLBI’s Division of Cardiovascular Sciences explains that it is challenging for most people to avoid high-sodium foods since salt is ubiquitous and often concealed in various products.
DASH Diet
To reduce salt intake, following the Dietary Approaches to Stop Hypertension (DASH) guidelines is highly recommended. The DASH diet suggests limiting fats, sugars, and high-sodium foods while emphasizing fruits, vegetables, whole grains, low-fat dairy, beans, nuts, fish, lean meats, and poultry. Apart from reducing salt consumption, the DASH diet has been proven to lower blood pressure and was recently ranked as the top heart-healthy diet by U.S. News & World Report.
Other strategies for reducing salt and sodium in one’s diet include using herbs, spices, and flavorings like lemon, lime, vinegar, or salt-free seasoning blends instead of salt or sodium-laden seasonings like soy sauce. According to Dr. Qi, this change is relatively simple yet could have immense benefits for one’s health.
High-Sodium Foods to Avoid
Processed foods such as pizza, fast food, packaged mixes, canned soups, and broths often contain excessive amounts of salt. Fresh or frozen poultry, fish, and lean cuts of meat have lower sodium content than marinated, canned, smoked, brined, or cured varieties like bacon, salami, and other cold cuts. Surprisingly, even seemingly innocent items like bread, rolls, and crackers can have significant sodium levels. However, preparing and consuming more homemade meals allows for better control over sodium content.
It is advisable to limit the use of high-sodium condiments like salad dressings, ketchup, barbecue sauce, and hot sauce. Side dishes such as pickles, pickled vegetables, olives, and sauerkraut can also contain substantial sodium levels.
