The Surprising Importance of Salt on Keto
For years, health advice recommended limiting salt intake, linking it to health issues. However, this advice is based on studies of individuals consuming high-carb, processed diets. When following a ketogenic diet, the metabolic changes that occur change this perspective. On keto, salt is a crucial nutrient.
How Keto Affects Your Body's Sodium Levels
When you reduce carbohydrate intake, your body uses its stored glucose, known as glycogen, for energy. Glycogen is stored with water, so as glycogen stores are depleted, your body sheds water weight. This is one reason for rapid weight loss at the start of a ketogenic diet.
This fluid loss also flushes out electrolytes, including sodium. Furthermore, the ketogenic diet lowers insulin levels, which signals the kidneys to excrete even more sodium. Since many salty processed foods are eliminated on a low-carb diet, your total sodium intake also naturally decreases. This combination of increased excretion and reduced consumption leads to a significant risk of sodium deficiency.
The 'Keto Flu' and Electrolyte Imbalance
The 'keto flu' is a common side effect experienced by many new to the ketogenic diet, and an electrolyte imbalance is a primary cause. Symptoms can include:
- Fatigue and low energy
- Headaches and brain fog
- Dizziness or lightheadedness
- Muscle cramps
- Nausea and constipation
These symptoms are often tied to low levels of sodium, potassium, and magnesium. These symptoms can often be prevented or quickly resolved by increasing your electrolyte intake, especially sodium. Replenishing electrolytes, particularly sodium, helps maintain proper nerve function, muscle contractions, and fluid balance within the body.
Choosing the Right Salt for Your Keto Journey
Not all salts are created equal. While table salt is highly processed and primarily contains sodium, natural salts offer additional trace minerals that can further support electrolyte balance.
Comparison of Different Salts for Keto
| Type of Salt | Processing Level | Key Minerals | Recommended for Keto? |
|---|---|---|---|
| Table Salt | Highly processed to remove impurities. | Primarily Sodium Chloride; often iodized. | Yes, but less beneficial due to lack of trace minerals. |
| Himalayan Pink Salt | Minimally processed, hand-mined from ancient sea beds. | Sodium, potassium, magnesium, calcium, and many more. | Excellent. Provides a broader spectrum of trace minerals. |
| Celtic Sea Salt | Minimally processed, harvested by hand from seawater. | Sodium, potassium, magnesium, and other minerals. | Excellent. Retains natural minerals from the ocean. |
| Kosher Salt | Less processed than table salt, with larger flakes. | Primarily Sodium Chloride. | Yes, for flavor and texture, but lacks the trace minerals of natural salts. |
Incorporating a high-quality, natural salt like Himalayan pink salt or Celtic sea salt can provide a wider array of trace minerals to support your body while on keto.
How to Increase Your Salt Intake on Keto
Increasing your salt intake is simple. Here are ways to ensure you're getting enough sodium:
- Add salt to your food liberally: Season your meals generously.
- Drink bone broth: Sipping on bone broth is a way to replenish sodium and other minerals, especially when experiencing keto flu symptoms.
- Make an electrolyte drink: Mix salt into water, potentially with lemon or lime juice, to quickly restore balance.
- Use salted butter: Enjoy salted butter on keto-friendly foods, like vegetables or steak.
- Eat salty keto snacks: Incorporate snacks like olives, pickles, or cheese to boost your sodium levels.
Daily Sodium Recommendations on a Ketogenic Diet
While recommendations for the general population often suggest 2,300 mg of sodium per day, keto experts advise a higher intake to compensate for the increased excretion. Most specialists recommend aiming for 3,000–5,000 mg of sodium daily. For active individuals or those in hot climates, this amount may need to be even higher. However, it is essential to listen to your body and adjust intake based on symptoms, as excessive intake can also have adverse effects.
Conclusion: Don't Fear the Salt on Keto
Consuming adequate salt is a fundamental aspect of a successful ketogenic lifestyle. The transition to burning fat for fuel causes a natural increase in sodium and water excretion, making electrolyte replenishment essential for preventing 'keto flu'. Prioritizing high-quality, mineral-rich salts and incorporating them into your diet through whole foods and electrolyte drinks can support body function, enhance energy levels, and make your keto journey a more comfortable experience.
Note: It is always recommended to consult with a healthcare professional before making significant changes to your diet, especially if you have pre-existing conditions like high blood pressure.
