What is the Importance of Salt on a Low Carb or Keto Diet?

Sodium: The Engine of Life

There are some essential macronutrients and essential minerals that our bodies cannot make that we must get from food. It is our food that nourishes us down to the smallest molecules inside and outside our cells. Sodium is responsible for how our muscles and nerves function and the fluid balance throughout our bodies. People eating a standard American diet get 70% of their sodium from processed foods.

If you are living a low carb life, eating unprocessed meats, pickles, olives and sauerkraut provide some of the sodium we eat. Above all else we believe food first to provide us with the essential nutrients and minerals we need. Honestly in our low carb life, most of our sodium will come from what we add to our food. Because of this, it is so important to seek out the highest quality salt that we can without additives or anti-caking substances and processes that strip trace minerals from the final product. Read on to find out why we use Redmond’s Real Salt in our house and how you can save 15% off your order.

When we say salt, we mean table salt, which is 40% sodium chloride. When we refer to sodium, we are referring to the essential mineral, sodium, that we can only get from food. According to Diet Doctor[1], our sodium needs increase on a keto or low carb lifestyle.

Seek the advice of your health care team before making changes in the amount of salt in your diet if you have any of the following conditions: hypertension, heart disease, congestive heart failure, diabetes/prediabetes or kidney disease.

Why is Sodium Important?

Sodium is the most concentrated electrolyte in the body. The kidneys, nervous system and adrenal glands tightly regulate sodium. Largely we get sodium from salt with is 40% sodium and 60% chloride.[2] We use it to enhance the flavor of food, use it as a binder and stabilizer and to preserve food. In our bodies, sodium conducts nerve impulses, contracts and relaxes our muscles and is critical in maintaining the proper balance of water and minerals. According to Harvard T.H. Chan School of Public Health, the Nutrition Source, it is estimated that people on the Standard American diet need 500 mg of sodium. One of the processes at the cellular level is the sodium-potassium pump.

Refer to Dr. Doctor’s Comprehensive Guide to Salt has more information.

Sodium Needs for Low Carb/Keto Lifestyles

Those on a low carb/keto lifestyle have different sodium needs. They respond differently to salt. Most low carb food is whole unprocessed food which do not have a lot of sodium. According to Diet Doctor, when following a low carb or ketogenic lifestyle the body’s sodium needs increase in part because our kidneys are changing the way they handle sodium.[3] As insulin levels decline in response to fewer carbs, the kidneys excrete more sodium and water. If not replaced, lower sodium levels result in the keto flu.

How Much Salt on a Low Carb Lifestyle Should We Eat?

In their article, A Comprehensive Guide to Salt,[4] Diet Doctor states, “Consuming about 4-7 grams of sodium (2 to 3 teaspoons of [table] salt[5]) per day could be where most people in the low-carb community will feel and perform their best.” In this context, salt refers only to table salt and no other salt.

Redmond’s Real Salt® Sea Salt

“Real Salt is a world-class salt, mined in America.”[6] The mine is from a single ancient ocean in Utah called the Sundance Sea. Over a millennium, the ocean dried up and left behind a large, pristine underground salt deposit, protected from man-made pollutants and contaminants by ancient volcanic ash and Bentonite clay. The sea salt available in stores is stripped of it’s minerals and contains additives such as those used for anti-caking. Real Salt, however, is packed with trace minerals. Nothing is added. It’s the perfect package for sodium and other minerals that the body needs.

Native Americans happened on this mineral-rich salt deposit when they saw deer eating the soil.[7] In 1950s, Milo and Lamar Bosshardt struggled to keep their farm when they found the salt deposit beneath their land. They began selling the salt to local farmers. Consumers can purchase Real Salt is in its natural state – without additives, chemicals, or heat processing of any kind. “Real Salt’s unique pinkish appearance and flecks of color come from more than 60 naturally occurring trace minerals. The result is a delicate “sweet salt” flavor that you may not have experienced before.”[8]

Redmond’s cares for the mine by using sustainable practices with an awareness on environment impact. They use room and pillar construction in the mines to lessen the effect of mining on the surface of the earth. Equipment is solar-powered, and the family has a reclamation bond in place to restore the land should the mines close.

One gets a peak inside the company and their employees commitment to the product in this short video. Try Redmond’s for yourself. Use this link and the Affiliate Code: MJ the Keto Coach to get 15% off your order ALL THE TIME.

Redmond’s has more sodium than other salts so you just need ¾ teaspoon to equal a 2.2 teaspoons of regular table salt. Natural trace minerals and no additives make Redmond’s an easy choice for your food and dinner table.

Figure 1. Source: https://blog.redmond.life/blog/where-does-real-salt-come-from-and-why-does-it-matter

  1. Diet Doctor. (2019 May 13) A comprehensive guide to salt. Downloaded August 24, 2020 from https://www.dietdoctor.com/low-carb/salt-guide#:~:text=As%20we’ve%20noted%20in,intake%2C%20insulin%20levels%20fall%20significantly. ↑
  2. Harvard T.H. Chan School of Public Health. Salt and sodium. Downloaded August 24, 2020 from https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/ ↑
  3. Diet Doctor. (2019 May 13) A comprehensive guide to salt. Downloaded August 24, 2020 from https://www.dietdoctor.com/low-carb/salt-guide#:~:text=As%20we’ve%20noted%20in,intake%2C%20insulin%20levels%20fall%20significantly. ↑
  4. Diet Doctor. (2019 May 13) A comprehensive guide to salt. Downloaded August 24, 2020 from https://www.dietdoctor.com/low-carb/salt-guide#:~:text=As%20we’ve%20noted%20in,intake%2C%20insulin%20levels%20fall%20significantly. ↑
  5. Refers to table salt ↑
  6. Redmon Life (2019, September 12). Where does real salt come from and why does it matter. Downloaded August 24, 2020 from https://blog.redmond.life/blog/where-does-real-salt-come-from-and-why-does-it-matter ↑
  7. Redmond Life. (Unknown). Guide to understanding salt. https://redmond.life/pdfs/IsYourSaltRealBooklet.pdf#:~:text=Real%20Salt%20means%E2%80%93well%2C%20real%2C%20authentic%20salt.%20A%20quick,other%20hand%2C%20is%20unrefined%20and%20full%20of%20natural ↑
  8. Redmond Life. (Unknown). Guide to understanding salt. https://redmond.life/pdfs/IsYourSaltRealBooklet.pdf#:~:text=Real%20Salt%20means%E2%80%93well%2C%20real%2C%20authentic%20salt.%20A%20quick,other%20hand%2C%20is%20unrefined%20and%20full%20of%20natural ↑
  9. Hanson, Z. (2020 May 24). 12 different types of salt and how to use each. Down loaded August 24, 2020 from https://www.wideopeneats.com/12-different-types-salt-use/ ↑
  10. 4542.75 mg of Sodium ↑
  11. 5100 mg of Sodium ↑

Leave a Reply

Your email address will not be published.