Food & Drink By Marc Lallanilla Published Nov. 1, 2023, 3:20 p.m. ET
The Unsettled Relationship Between Salt and Health: New Study Reveals Link to Type 2 Diabetes
Salt, a staple in every kitchen, restaurant, and dining room in the Western world, has come under scrutiny by medical researchers due to its unintended health consequences. A recent study conducted by Tulane University has found a direct link between frequent use of added salt and the development of Type 2 diabetes.
The study, published in Mayo Clinic Proceedings, surveyed over 400,000 adults in the UK about their salt intake. Participants were divided into five categories based on their salt habits: those who “never,” “rarely,” “sometimes,” “usually,” or “always” add salt to their meals. Over a 12-year follow-up period, more than 13,000 cases of Type 2 diabetes were identified.
The results revealed that individuals who habitually added salt to their food had an increased risk of developing Type 2 diabetes. Compared to those who reported never or rarely using salt, the risk was 13%, 20%, and 39% higher for those who sometimes, usually, or always added salt, respectively.
Lead author Dr. Lu Qi, a professor at Tulane’s School of Public Health and Tropical Medicine, emphasized the significance of the findings: “Limiting salt has already been proven to reduce the risk of cardiovascular diseases and hypertension. This study shows for the first time that removing the salt shaker from the table can also help prevent Type 2 diabetes.”
The exact mechanism by which salt leads to the development of Type 2 diabetes remains unknown. However, Dr. Qi suggests that salt consumption may encourage larger food portions, leading to obesity and inflammation, both of which increase the risk of diabetes. The study also found a correlation between frequent salt consumption and higher BMI and waist-to-hip ratio.
Historically, salt has been used for flavoring and preserving food since prehistoric times. In ancient Rome, it was so valuable that soldiers were sometimes paid with it, giving rise to the word “salary.” Salt shakers gained popularity in the early 1900s, becoming a common sight on American tables alongside pepper mills. People began adding salt to already salted dishes, contributing to the growing consumption of salt.
The National Heart, Lung, and Blood Institute reports that Americans are among the highest consumers of salt worldwide, with approximately 90% consuming more than recommended. Apart from its link to Type 2 diabetes, excessive sodium intake can lead to high blood pressure, heart disease, stroke, and other health problems.
To reduce salt consumption, the Dietary Approaches to Stop Hypertension (DASH) guidelines are recommended. This approach emphasizes fruits, vegetables, whole grains, low-fat dairy, beans, nuts, fish, lean meats, and poultry, while limiting fats, sugars, and high-sodium foods.
Other strategies for reducing salt intake include using herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends for flavoring instead of salt or sodium-packed seasonings like soy sauce. Avoiding processed foods such as pizza, fast food, packaged mixes, and canned soups, as well as controlling the use of condiments and side dishes that are high in sodium, can also be beneficial.
By making these simple changes, individuals can take control of their salt intake and potentially reduce the risk of developing Type 2 diabetes and other related health conditions.
