Does salt intake increase your risk of obesity and diabetes?

Many people understand the connection between the need for reduced salt intake and heart or kidney disease as well as the need for reduced sugar and carbohydrate consumption and diabetes. But what about salt and its connection to obesity and diabetes?

According to Song, et al, 2013, high salt intake has been associated with higher weight status, independent of energy intake. Meaning, for those who eat the same amount of calories, those with excess salt intake may experience a greater weight. What gives? According to Richard J. Johnson, MD, studies show you can induce insulin resistance within 5-10 days after placing and individual on a high salt diet. insulin resistance can decrease your body’s ability to get energy into the cell, thus increasing, appetite, and effecting the storage vs burning of food. Another pathway is shown in mice. When mice were provided a 1% salt water solution, it stimulated fructose production in the liver and after months, these mice developed metabolic syndrome and leptin resistance. Leptin is a hormone that makes you feel full so with this reduced, you see an increase in appetite. Metabolic syndrome is classified by a mirage of things including abdominal obesity, insulin resistance, elevated cholesterol, high blood pressure, and high blood sugar. The mice also demonstrated lower energy burn at rest and decreased activity levels.

So should you remove all salt from your diet? No! Your body does require salt. A daily need is around 2300mg which is equivalent to 1 teaspoon. Yes that is right, 1 teaspoon! Focusing on fresh fruits, veggies, fresh meats, milk, and grains can improve overall salt intake. Avoiding added salt during cooking and at the table and limiting intake of higher salt foods like canned goods, processed meats, chips, freezer meals, and condiments can also be beneficial.

Resources:

(Am J Physiol. 2008 Nov;295:R1370-5).

(Int J Obes. 2010;34[3]:454-61).

https://www.mdedge.com/endocrinology/article/153959/obesity/expert-discusses-role-salt-and-fructose-diabetes