Thinking Of Being Ketogenic? You’re Going To Need Extra Salt
As you can see from the above research, low carbohydrate diets can produce low levels of sodium in the blood, even when sodium consumption is considered normal. Because of a resulting decrease in insulin levels, reducing carbohydrates to the amounts recommended by the ketogenic diet that contribute to exhaustion or lightheadedness due to the high sodium loss. You’ll need to incorporate extra sodium into your diet to counter this. Most ketogenic diet specialists suggest that followers should aim to eat two to four grams of sodium (2000-4000 mg) a day. Note that the minimum daily sodium concentration (RDA) for regular diets is 2300 mg.
1. Low Levels Of Sodium Will Contribute To “Keto Flu.”
The “Keto Flu” is one of the less desirable effects of the ketogenic diet. This usually happens within the first three to five days following a keto diet. Symptoms are lethargic, run-down, irritable, unmotivated and so on. Our body has little access to the glucose it used historically for oil, and has not yet made the requisite biochemical improvements to use fat for fuel effectively.
Low Levels Of Sodium Can Lead To Tummy Problems
An electrolyte deficiency can trigger digestive problems, as your body requires sodium to work properly for the muscles in the digestive tract. Some suffer tummy conditions such as constipation and diarrhea when levels of sodium are off track.
Low Levels Of Electrolytes Can Increase Muscle Cramp Risk
Especially at night, muscle cramps usually signify either moderate dehydration or low electrolyte levels, or both. It can be a very common problem when beginning a ketogenic diet, particularly in the early days.
. Himalayan Pink Salt
Pink Himalayan salt (also called black salt) – to name a few, is filled with minerals such as potassium, magnesium and calcium. For those on keto it is a favored alternative because it is more raw in shape and less refined. It is also known as Himalayan salt and is extracted near the regions of Himalayas in Pakistan.It goes through the mineral processing where no chemicals are added. This salt has the highest mineral nutrients (84) which is very much essential for the functioning of a normal body.
Benefits of Pink Salt: This salt contains all the essential minerals such as calcium, zinc, iron, magnesium, potassium. Apart from valuable minerals it also balances the body pH level and helps in regulation of blood sugar level. Pink salt is the perfect salt for cooking food.
2. Sea Salt
Sea Salt – Ground salt comes from water evaporated by the sun. This is much saltier than standard table salt with bigger crystals, which often contains additional minerals. It is the simplest form of obtaining salt i.c.e from evaporating sea water which requires minimal processing. As processing is less hence it retains all the minerals such as potassium, calcium and iron.
Benefits of Sea Salt: It provides the body with most essential mineral potassium which helps in relaxing arteries, supplying trace materials, scrubbing body parts and balancing electrolytes.It is perfect for cooking non vegetarian dishes such as meat and fish
Other Type of Salts
1. Black Salt
Often misunderstood with rock salt. It is also known as Himalayan black salt which has a pungent smell due to its sulfur content. It is extracted from Himalayan salt beds or from lakes. Earlier this salt was consumed in an unprocessed way but nowadays it is processed by adding sodium chloride, sodium sulfate and sodium bisulfate.
Benefits of Black Salt: If the black salt is unrefined or unprocessed it helps relieve muscle cramps, improves acidity, helps reduce water retention; which is the actual cause of more body weight.
2. Rock Salt
It is a form of salt water which is extracted from lakes and sea water when they get evaporated leaving sodium chloride behind.It is also known as Sendha namak.It not only contains sodium chloride but also contains minerals such as zinc, iron, cobalt, nickel, manganese and copper. It is the most unrefined form of salt which is produced without adding any artificial nutrients or external chemicals. It replenishes essential electrolytes in the body which helps the body to function well. It also makes the blood alkaline.
Benefits of Rock Salt: It helps in proper digestion of food, boosts metabolism and immunity with its high mineral content, it reactivates insulin in the body,improves muscle cramps,treats sore throats, reduces swelling and promotes healthy hair, eyesight and skin.
Using rock salt instead of table salt leads to the deficiency of iodine which in turn affects the growth, development and metabolism of a body.Thus, one can use rock salt by mixing it with table salt but should not be taken alone on a regular basis.
3. Table Salt
It is extracted from underground salt deposits and is processed heavily by adding external chemicals such as bleaching agents which avoids clumping. This salt is not good for the body as all the minerals are washed away and it is rich in sodium content. Such salt causes dehydration, increases the chances of blood pressure and diabetes.
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