It’s found in virtually every kitchen, restaurant booth and dining room in the Western world: the salt shaker.
Despite its ubiquity — or perhaps because of it — salt has fallen under the scrutiny of medical researchers, who agree that table salt and other forms of added sodium have unintended health consequences.
And now, a study from Tulane University reveals that frequent use of added salt is linked to Type 2 diabetes.
The study — published in the journal Mayo Clinic Proceedings — surveyed more than 400,000 adults in the UK about their salt intake, dividing them into five categories: those who “never,” “rarely,” “sometimes,” “usually” or “always” add salt to their meals.
Over roughly 12 years of follow-up, more than 13,000 cases of Type 2 diabetes were found among the study participants.
Compared to those who self-reported never or rarely using salt, the people who sometimes, usually or always add salt to their food had a 13%, 20% and 39% higher risk, respectively, of developing Type 2 diabetes.
“We already know that limiting salt can reduce the risk of cardiovascular diseases and hypertension, but this study shows for the first time that taking the salt shaker off the table can help prevent Type 2 diabetes as well,” lead author Dr. Lu Qi, study author and professor at Tulane’s School of Public Health and Tropical Medicine, said in a statement.
How, exactly, adding salt could lead to Type 2 diabetes remains a mystery, but Qi believes salt might encourage people to eat larger portions of food, which increases the odds of developing afflictions like obesity and inflammation, which also increase your risk of developing diabetes.
The study also found a link between frequent consumption of salt and higher BMI and waist-to-hip ratio.
The salt of the earth
In addition to its role as a flavoring agent, salt has been used since prehistoric times for brining and preserving food. In ancient Rome, soldiers were sometimes paid in salt: It was their salarium, which gave us the word “salary.”
When salt shakers became popular in the early 1900s, they joined pepper mills on tables across America. Soon, people were adding salt to foods at the dinner table — even those that had been salted in the kitchen.
According to the National Heart, Lung, and Blood Institute, people in the US are among the world’s largest consumers of salt. About 90% of Americans consume too much of it, and our appetite for salt is only growing.
Does salt raise blood pressure?
The average adult in the US consumes about 3,400 milligrams of sodium per day, according to Harvard Medical School, much more than the recommended daily maximum of 2,300 mg. (For people with kidney disease, the recommended limit is even lower: 1,500 mg of sodium per day.)
In addition to its new link to Type 2 diabetes, too much salt can raise blood pressure, and high blood pressure is a risk factor for heart disease, stroke and other health problems.
“It’s hard for most people to avoid foods that are high in sodium, in part because salt is hidden everywhere and people aren’t always aware of foods that contain high amounts,” said registered dietitian Alison Brown of the NHLBI’s Division of Cardiovascular Sciences.
DASH diet
Brown suggests one of the best ways to cut down on salt is by following the Dietary Approaches to Stop Hypertension guidelines, which recommend limiting fats, sugars and high-sodium foods while emphasizing fruits, vegetables, whole grains, low-fat dairy, beans, nuts, fish, lean meats and poultry.
The DASH diet is also proven to reduce blood pressure — it was recently named No. 1 in Best Heart-Healthy Diets by U.S. News & World Report.
Other ways to reduce the amount of salt and sodium in your diet: Use herbs, spices and other flavorings like lemon, lime, vinegar or salt-free seasoning blends instead of salt or sodium-packed seasonings like soy sauce.
“It’s not a difficult change to make, but it could have a tremendous impact on your health,” said Qi.
High-sodium foods to avoid
Many processed foods are loaded with salt, such as pizza, fast food, packaged mixes and canned soups and broths. Fresh or frozen poultry, fish and lean cuts of meat have less sodium than those that are marinated, canned, smoked, brined or cured, such as bacon, salami and other cold cuts.
Even innocent-looking items like breads, rolls and crackers contain surprising amounts of sodium. But if you prepare and eat more foods at home, you can control how much sodium is added.
Limit your use of condiments like salad dressings, ketchup, barbecue sauce and hot sauce, which are usually made with added sodium. Even side dishes such as pickles, pickled vegetables, olives and sauerkraut can pack a real sodium punch.
Rachel Carter is a health and wellness expert dedicated to helping readers lead healthier lives. With a background in nutrition, she offers evidence-based advice on fitness, nutrition, and mental well-being.
