Salt, also known as sodium chloride, is a white crystalline powder that we often use to add flavor to dishes. The main component of table salt is sodium chloride (NaCl), which makes up approximately 97% to 99% of the total content. Sodium is essential for maintaining nerve and muscle function, while chloride supports osmotic balance and acid-base balance in the body. Table salt may also contain various impurities and additives, such as potassium iodide or ferrocyanide, added to prevent goiter and improve anti-caking properties, respectively.
Role of Salt in the Body
Salt plays an important role in numerous processes in our bodies. It helps maintain blood osmotic pressure, participates in nerve impulse transmission, and is a necessary component for muscle function. Salt is crucial for maintaining the body’s homeostasis, regulating water balance, and ensuring the normal functioning of the nervous and muscular systems.
On a ketogenic diet, the need for salt increases. The ketogenic diet leads to changes in the body’s water-salt balance, as low carbohydrate intake lowers insulin levels, which, in turn, increases the excretion of sodium by the kidneys. Therefore, when transitioning to a ketogenic diet, it is important to monitor salt intake to prevent the development of hyponatremia – a condition caused by low sodium levels in the blood. This can lead to fatigue, headaches, and, in severe cases, seizures. Consuming broths or mineral water high in sodium can help restore electrolyte balance.
Recommendations and Warnings
Recommendations for salt intake on a ketogenic diet include the following:
- Increase salt intake to 3-5 grams per day to compensate for electrolyte losses, especially if experiencing symptoms of the keto flu, such as fatigue, headaches, or seizures.
- Use high-quality salt, such as Himalayan pink salt or sea salt, as they contain more minerals compared to regular table salt.
- Include sodium-rich foods in your diet, such as salty broths or pickled vegetables, to help meet the body’s sodium needs.
Despite the increased need for salt on a ketogenic diet, it is important to avoid excessive consumption, as it can lead to fluid retention and edema. Additionally, an excess of salt can lead to increased blood pressure in sodium-sensitive individuals.
