Dr. Berg's Top Salt Recommendation: The Power of Pink Himalayan
When it comes to sodium, Dr. Berg moves away from the common narrative of simply restricting intake and focuses instead on the quality of the salt you consume. His primary recommendation is to use Himalayan pink salt. He explains that this salt, sourced from ancient sea beds, is protected from modern pollutants and retains a full spectrum of trace minerals that are often stripped from refined table salt. The presence of these minerals, including iron which gives it its characteristic pink hue, is central to his endorsement.
For those on a ketogenic diet, Dr. Berg highlights that low-carb intake can lead to a natural drop in insulin levels, causing the body to flush out minerals and electrolytes. Incorporating Himalayan salt can help replenish these lost electrolytes, potentially alleviating symptoms known as the 'keto flu,' such as fatigue and lightheadedness. This proactive approach to mineral balance is a cornerstone of his nutritional philosophy.
Unrefined Salt vs. Refined Table Salt
Dr. Berg's recommendation of Himalayan and Celtic sea salt is grounded in their inherent differences from standard refined table salt. The processing that table salt undergoes removes natural minerals, leaving behind primarily sodium chloride. It often includes anti-caking agents and, in many cases, dextrose (a type of sugar). In contrast, unrefined salts are less processed, offering a more complete mineral profile. Below is a comparison of these different salt types based on Dr. Berg's teachings and general nutritional information.
| Feature | Himalayan Pink Salt | Celtic Sea Salt | Refined Table Salt |
|---|---|---|---|
| Mineral Content | Rich in trace minerals, including iron, calcium, and magnesium. | Higher in calcium and magnesium than Himalayan. | Primarily sodium chloride; stripped of most trace minerals. |
| Processing | Unrefined and minimally processed. | Unrefined and hand-harvested. | Heavily processed and refined. |
| Purity | Sourced from ancient sea beds, minimizing modern ocean pollution. | Harvested from tidal waters, often with mineral-rich clay beds. | Often contains anti-caking agents and additives. |
| Best For | Overall mineral replenishment, especially on low-carb or keto diets. | Supporting mineral balance and hydration, similar to Himalayan. | Adding flavor, but lacks a full mineral profile. |
The Crucial Role of Electrolytes and Potassium
Dr. Berg emphasizes that a perceived 'sodium excess' is often a misdiagnosis, suggesting that a potassium deficiency is a more significant underlying issue for many people, particularly concerning blood pressure. Potassium and sodium work together to regulate fluid balance and support cardiovascular health. A deficit of potassium can lead to fluid retention, increasing blood volume and, consequently, blood pressure.
To address this, Dr. Berg advocates for a higher potassium intake, recommending a potassium-to-sodium ratio of at least 4:1. A key component of his approach is using quality, unrefined salts to ensure proper sodium intake is met alongside increased potassium from a diet rich in vegetables, like salads. This balanced approach supports nerve and muscle function, and energy levels.
Incorporating Recommended Salt for Better Hydration
Beyond simply salting food, Dr. Berg suggests incorporating unrefined salts into your daily routine for enhanced hydration and mineral replenishment. One popular method involves adding a pinch of salt to your drinking water throughout the day to create a simple, effective electrolyte drink. This is particularly helpful for those on a low-carb diet or who exercise frequently, as it helps prevent cramping and fatigue.
This method is distinct from commercial sports drinks, which often contain high levels of sugar and artificial ingredients. Using a natural source like Himalayan salt in water provides the body with the necessary electrolytes without added sugars or fillers. You can learn more about Dr. Berg's take on electrolytes and hydration from his resources on the subject.
Conclusion
In summary, when asked what salt does Dr Berg recommend, the answer is clear: unrefined, mineral-rich salts like Himalayan pink salt and Celtic sea salt are his preferred choices over heavily processed table salt. This recommendation is not just about a specific brand but a philosophy centered on the purity and mineral content of our food. By opting for these more natural salts, individuals can better support their electrolyte balance, hydration, and overall well-being, especially while following a ketogenic diet. This approach shifts the focus from simply restricting salt to prioritizing the quality of this essential nutrient.
