Adding extra salt to food may increase risk of Type 2 diabetes

food drink

by Mark Lalanilla

Salt shakers are found in almost every kitchen, restaurant booth, and dining room in the Western world.

Despite, or perhaps because of, its ubiquity, salt has come under intense scrutiny from medical researchers. They agree that table salt and other added sodium pose unintended health risks.

Now, a study from Tulane University has found that frequent use of added salt is linked to type 2 diabetes.

the study – Published in Mayo Clinic Minutes — More than 400,000 UK adults were surveyed about their salt intake and categorized into five categories: never, rarely, sometimes, always, or always adding salt to their meals. divided.

Over approximately 12 years of follow-up, more than 13,000 cases of type 2 diabetes were found among study participants.

Compared to people who self-reported never or rarely used salt, people who sometimes, usually, or always added salt to their food had a 13%, 20%, and 20% higher risk of developing type 2 diabetes, respectively. It was 39% higher.

“We already know that salt restriction can reduce the risk of cardiovascular disease and high blood pressure, but this study is the first to show that taking the salt shaker off the table can also help prevent type 2 diabetes. ” said lead author Dr. Lu Qi. Study author and professor at Tulane School of Public Health and Tropical Medicine. stated in a statement.

Exactly how the addition of salt can cause type 2 diabetes remains a mystery, but Professor Chee says that salt encourages people to eat larger amounts of food and that As a result, they are more likely to develop diseases such as obesity and inflammation, and are thought to increase their risk of developing diabetes. .

The study also found an association between frequent salt intake and increased BMI and waist-hip ratio.

salt of the earth

In addition to its role as a flavoring agent, salt has been used since prehistoric times to salt and preserve food. In ancient Rome, soldiers were sometimes paid in salt. salariumthe word “salary” was born.

When salt shakers became popular in the early 1900s, they joined the ranks of pepper mills on tables across America. Soon, people started adding salt to their food at the dinner table. Even if it was salted in the kitchen.

by National Heart, Lung, and Blood Institute, people in the United States are one of the world’s largest salt consumers. Approximately 90% of Americans consume too much salt, and our salt cravings are only increasing.

Does salt raise blood pressure?

The average adult in the United States consumes about 3,400 milligrams of sodium per day. According to Harvard Medical School, far exceeding the recommended daily maximum of 2,300 mg. (For people with kidney disease, the recommended limit is even lower, at 1,500 mg of sodium per day.)

In addition to the new link to type 2 diabetes, too much salt can increase blood pressure, which is a risk factor for heart disease, stroke, and other health problems.

Alison Brown, registered dietitian in NHLBI’s Division of Cardiovascular Sciences, said: “Salt is hidden everywhere, and people aren’t always aware of the foods that are high in sodium. It’s difficult for most people to avoid it.”

dash diet

Dr. Brown suggests that one of the best ways to reduce salt is to follow the guidelines of Dietary Approaches to Stop High Blood Pressure. The guidelines recommend limiting foods high in fat, sugar, and sodium while focusing on fruits, vegetables, whole grains, low-fat dairy products, and legumes. Nuts, fish, red meat, and poultry.

The DASH diet has also been shown to lower blood pressure. The DASH diet was recently named #1 in the world. Best diet for heart health From U.S. News & World Report.

Other ways to reduce the amount of salt and sodium in your diet: Replace seasonings high in salt and sodium, such as soy sauce, with herbs, spices, lemons, limes, vinegar, or other salt-free seasoning blends. seasonings.

“It’s not hard to change, but it can have a huge impact on your health,” Chee says.

High sodium foods to avoid

Many processed foods, such as pizza, fast food, packaged mixes, and canned soups and soups, are high in salt. Fresh or frozen poultry, fish, and red meats have less sodium than marinated, canned, smoked, cured, or cured meats, such as bacon, salami, and other cold cuts.

Even seemingly innocuous foods like bread, rolls, and crackers can contain surprising amounts of sodium. But if you prepare and eat more food at home, you can control how much salt is added.

Limit your use of condiments such as salad dressings, ketchup, barbecue sauce, and hot sauce, which are usually made with added sodium. Side dishes like pickles, pickled vegetables, olives, and sauerkraut also pack a real sodium punch.