Frequently adding salt to your meals may increase your risk of type 2 diabetes

Frequently adding salt to your meals may increase your risk of type 2 diabetes

New research finds that frequently adding extra salt to foods may increase the risk of type 2 diabetes. The study failed to prove a causal link, but linked higher sodium intake to a higher likelihood of developing type 2 diabetes over a 12-year period. Experts recommend monitoring sodium intake and reducing excess sodium from your diet if necessary.

Frequently adding salt to your meals could increase your risk of developing type 2 diabetes, according to a new study.

It is well known that there is a connection between diet and type 2 diabetes. However, new research shows that it is not just carbohydrates and sugar that can influence the development of this disease.

A new study published earlier this month inMayo Clinic Proceedingsfound that the more people add salt to their foods, the greater their likelihood of developing type 2 diabetes.

Tulane University researchers who conducted the study said their curiosity about the topic was sparked by a study they published last year.

"We recently found that adding salt to foods is a potential indicator of long-term salt intake, which is associated with a higher risk of cardiovascular disease and mortality," study author Lu Qi, MD, PhD, FAHA, director of the Tulane University Obesity Research Center and the Tulane Personalized Health Institute, saidHealth.

Here's how sodium intake is linked to the development of type 2 diabetes and how you can easily reduce sodium intake.

Getty Images / Henrik Sorensen

An unexpected link between sodium and type 2 diabetes

The research team collected data from over 400,000 adults in the UK Biobank, a long-term cohort of people whose health information was used from 2006 to the present.

At the start of this schedule, selected participants were free of diabetes, chronic kidney disease, cancer and cardiovascular disease.

The study authors divided participants into four groups: those who “never/rarely,” “sometimes,” “usually,” or “always” added salt to foods. They then tracked the subjects' health outcomes for an average of 11.9 years.

Compared to people who said they never or rarely added salt to their diet, the risk of developing type 2 diabetes was 13%, 20% and 39% higher among people who answered “sometimes,” “usually,” or “occasionally,” respectively. never."

The research focused on salt broadly, without going into detail about which type (e.g. sea salt, kosher salt, or Himalayan salt) produced these results.

According to Vandana Sheth, RDN, CDCES, FAND, who was not involved in the study, the type of salt probably doesn't make much of a difference in diabetes risk.

"The most important consideration is the sodium content in salt, which is relatively constant across these species," says Sheth, a registered dietitian, certified diabetes educator and author ofMy Indian table: quick and delicious vegetarian recipes,toldHealth.

She explained that excessive sodium intake is associated with health concerns and that this can apply to any type of salt with a significant sodium content.

In addition to the amount of salt you add to a dish, it's important to be aware of how much sodium you're consuming from processed foods.

According to the American Heart Association, Americans get up to 75% of their daily sodium from processed foods such as soups, tomato sauces, condiments and canned goods.

Qi said these additional sources of sodium could also increase the risk of type 2 diabetes.

“[This] could be because the harmful factor in any case is a high salt intake [of] where they come from,” he said.

With this in mind, Qi clarified that the study was observational and did not provide proof of causality.

How much sodium should you eat in a day?

Association between sodium and type 2 diabetes risk

Because blood sugar levels are the primary concern in diabetes, the connection between diet and diabetes has historically focused on carbohydrates, which break down into sugar in the blood.

The role of sodium in this mixture is a relatively new concept. So what could be the connection between added salt and elevated blood sugar?

Qi said there were a few options.

People who add salt to their diet may eat more high-calorie meals, leading to weight gain that could increase their risk of diabetes.

“Our study suggests that high adiposity associated with the addition of salt to foods may be partially responsible for the observed associations,” he said.

According to Sheth, sodium can even trigger an increased appetite.

"There is a theory that salt can promote greater food intake and potentially lead to conditions such as obesity and inflammation, which in turn increase the risk of developing diabetes," she said.

Finally, Qi mentioned the possibility of inflammation as another explanation, but further research into this connection is needed.

Simple Ways to Reduce Sodium Intake

Reducing sodium in your diet doesn't have to be a joyless affair. There are many creative tactics you can use to reduce your sodium intake without affecting the taste of your foods.

Given the study's findings, it may be helpful to leave the salt shaker off the table during meals to reduce sodium intake. This way it is out of sight and out of mind.

Getting up from the table to find the salt provides a barrier that might be enough to reduce the frequency of salt use.

Sheth recommends reducing your sodium levels gradually rather than all at once, as dramatic dietary measures often don't work.

Some small strategies to help keep sodium levels low include rinsing canned foods like beans and vegetables before use or opting for fresh foods when possible. Foods like fresh fruits and vegetables, whole grains, and lean proteins generally contain very little sodium.

And don't forget to read food labels to know how much sodium you're consuming. Products that provide 5% or less of the Daily Value (DV) are considered low sodium, while foods that provide 20% or more of the Daily Value (DV) are considered high sodium.

Finally, make your meals a fun and interesting experiment by trying other spices and seasonings. They often produce delicious flavors that don't require a lot of salt.

"Use herbs, spices and flavorings such as citrus, vinegar and salt-free spice blends to enhance flavor while reducing salt consumption," Sheth said.

The FDA is considering allowing salt substitutes in more foods – but what is it?