Salt (sodium chloride) is an essential nutrient for human health, but too much salt can have negative consequences, including high blood pressure, heart disease, and stroke. People with diabetes are at an increased risk for all of these conditions, so it is important for them to limit their salt intake.
However, new research is suggesting that salt may have an even greater impact on type 2 diabetes than previously thought. In addition to raising blood pressure, salt may also directly contribute to insulin resistance and other metabolic changes that lead to type 2 diabetes.
One study, published in the journal Cell Metabolism in 2022, found that a high-salt diet in mice led to increased inflammation and insulin resistance in the liver. The researchers also found that mice on a high-salt diet were more likely to develop type 2 diabetes, even if they were not overweight.
Another study, published in the journal Diabetes in 2023, found that people with type 2 diabetes who consumed the highest amount of salt had a 200% increased risk of cardiovascular disease compared to those who consumed the least amount of salt.
These studies suggest that salt may play a more significant role in the development and progression of type 2 diabetes than previously thought. More research is needed to understand the exact mechanisms by which salt contributes to type 2 diabetes, but it is clear that people with diabetes should aim to limit their salt intake.
Unexpected ways that salt may influence type 2 diabetes
In addition to raising blood pressure and inflammation, salt may also influence type 2 diabetes in a number of other ways, including:
- Altering gut microbiome composition: Salt can alter the composition of the gut microbiome, which may lead to changes in insulin sensitivity and other metabolic processes.
- Disrupting kidney function: Salt can damage the kidneys, which can lead to insulin resistance and other complications of type 2 diabetes.
- Promoting inflammation: Salt can promote inflammation throughout the body, which can contribute to insulin resistance and other metabolic problems.
- Increasing stress hormone levels: Salt can increase levels of the stress hormone cortisol, which can impair insulin sensitivity and promote glucose intolerance.
How to reduce salt intake
There are a number of ways to reduce salt intake, including:
- Cooking from scratch: This allows you to control the amount of salt added to your food.
- Choosing fresh, unprocessed foods: Processed foods are often high in salt.
- Reading food labels: Look for products that are low in sodium.
- Using herbs and spices instead of salt: Herbs and spices can add flavor to food without adding salt.
- Avoiding salty snacks: Salty snacks, such as chips and pretzels, are often high in sodium.
If you have diabetes, it is important to limit your salt intake to 2,300 milligrams per day or less. However, some experts recommend that people with diabetes aim for an even lower salt intake of 1,500 milligrams per day.
Conclusion
Salt is an essential nutrient, but too much salt can have negative consequences for health, including an increased risk of type 2 diabetes. People with diabetes should aim to limit their salt intake to 2,300 milligrams per day or less, and some experts recommend an even lower salt intake of 1,500 milligrams per day.
