Salt – friend or foe?
Salt has been demonized for decades, singled out as the big villain behind high blood pressure, cardiovascular disease, and general ill health. But is this true, or is it just another myth that has gained a foothold in the established narrative?
The answer is simple: Salt is not the enemy. It is a vital building block for the human animal, and the exaggerated fear of salt has caused far greater problems than it has solved.
Why salt is essential
Salt is essential for the body's electrolyte balance, nerve function and fluid regulation. Without enough salt, you can experience fatigue, cramps, dizziness and headaches – signs that your body is crying out for electrolytes. The human animal was not designed for a low-salt diet, and we have natural mechanisms that help us regulate our intake.
A fascinating aspect of salt is how we intuitively know when we've had enough. Salt is the molecule we most quickly perceive as "toxic" when we've reached our daily dose. The body sends out immediate signals if we try to overdo it – something that doesn't happen with sugar.
When we have had enough salt, it suddenly tastes poisonous. When we have had enough sugar, however, we just want more.
The myth about blood pressure and salt
One of the most persistent myths is that salt causes high blood pressure. This is based on seriously flawed research, in which salt has been linked to increased blood pressure in a small percentage of the population – often people with serious metabolic disorders. However, for healthy people, there is no good evidence that a normal salt intake is harmful. In fact, several studies show that too little salt intake can increase the risk of insulin resistance, hormonal imbalances and even heart disease.
The problem is that sugar and ultra-processed foods have been exonerated while salt has been blamed. When people eat a lot of processed foods, it's not necessarily the salt that's the problem, but the combination of sugar, refined carbohydrates, and industrial oils—a cocktail that's really damaging to your health.
Salt becomes complicit simply because it is present in many of these products.
Salt cravings and cravings
When we don't get enough salt, our bodies can send out strange cravings. Some people may experience cravings for sweets, junk food, or even ice cubes – a sign that our bodies are actually craving electrolytes.
Many people think they have sugar cravings, but in reality there may be an underlying need for salt. This may explain why some people find they eat less junk and sugary foods when they increase their salt intake.
Natural salt versus refined salt
Not all salt is equally beneficial to us. Natural, unrefined sea salt and rock salt are the best options, as they contain a wide range of minerals such as magnesium, potassium and calcium. These minerals are important for electrolyte balance and overall body function.
Himalayan salt is a good example of a pure rock salt that often has a high content of trace elements, while Celtic sea salt is known for its mineral richness and natural moisture.
On the other hand, refined industrial salt should be avoided, as it is often stripped of minerals and has added anti-caking agents, which in some cases may contain harmful substances such as aluminum.
Iodized salt, i.e. salt with iodine added, has received a lot of attention because it is an essential nutrient, but there are far better sources of iodine, such as seafood, eggs and milk.
Some commercial salts even contain added sugar, which is completely absurd when you consider how much sugar is already hidden in ultra-processed foods.
The best approach is to choose unrefined salt and vary between different types to ensure a wider range of minerals. Salt should be seen as an essential nutrient, not an enemy, and the less processed it is, the better for your health.
If it clumps, that's a good sign, not a bad one!
Conclusion
Salt is a friend, not an enemy. It is an essential nutrient that the body needs to function optimally. The real culprits behind today's health crisis are sugar, ultra-processed foods, and industrial oils – not the white gold that has kept us alive for millennia.
It's time to get rid of the myths and give salt the respect it deserves.
"Sodium Intake in Populations: Assessment of Evidence"
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