The Best Salt According to Science (NOT what you think!)
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- Опубліковано 6 чер 2024
- The healthiest salt you've probably never heard of! Science-backed, easy and effective, this hack can deliver results overnight with no effort or big change to your diet.
excess of sodium (salt) among top 3 causes of death and disease
why is sodium problematic?
The more sodium, the more water our kidneys retain. This increases blood pressure, i.e. more stress on the heart, raising risk of CVD
moderating sodium is associated with less CVD
high sodium may raise risk of kidney disease, osteoroposis and stomach cancer
so just go easy on the salt?
eating salty food builds the habit, and reducing salt intensifies the taste of salt and we start preferring less salty foods
is there something that makes food salty but doesn’t raise blood pressure?
Turns out we have something even better. Potassium chloride. Its salty and lowers blood pressure. Potassium helps the body excrete sodium and it can also relax blood vessels directly
recent trial replaced people´s salt to be lower in sodium and higher in potassium. the salt lower in sodium reduced strokes and mortality and the salt only reduced sodium 25%
If salt had even less sodium, effect could be even stronger.
only swapping salt (still salty) reduced total death. in the US, people eating the most sodium have higher risk of dying; higher potassium associated with lower mortality.
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References:
www.thelancet.com/article/S01...
www.bmj.com/content/334/7599/...
pubmed.ncbi.nlm.nih.gov/3797487/
pubmed.ncbi.nlm.nih.gov/7148734/
www.nejm.org/doi/full/10.1056...
jamanetwork.com/journals/jama...
Amazon links (I have no affiliation):
www.amazon.com/Morton-Sodium-...
www.amazon.com/Sweet-Low-Nu-S...
www.amazon.com/Morton-Lite-So...
www.amazon.com/dp/B09885XP3L/...
www.amazon.com/3-Pack-Table-P...
check out Kevin Bass´ video on the same topic: • This diet hack will ma...
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 #1 diet hack
0:55 Excess sodium, a risk factor
2:42 Benefits of Potassium Chloride
5:14 Trying potassium salt for myself
5:51 Where to find it
7:02 How does it taste?
7:39 Can we go too far?
8:35 Where most sodium comes from
Please NOTE: If you have kidney issues or take medication that can affect your potassium levels (e.g. beta-blockers), potassium salt may not be right for you, please talk to your doctor before introducing it.
Thanks for the note, I was just checking that.
Another note maybe would be to advise people that don't eat seafood/seaweed, nor iodized salt to look into supplementing iodine.
@@flattlandermontgomery1524 Agreed. But check the label. Some potassium salt products include potassium iodide and thus provide iodine.
@@themotivator2587 Ohhhh, I didn't know that thank you.
As a Renal RD, I'd recommend adding a disclaimer that this would NOT be appropriate for anyone with late stage kidney disease (mainly ESRD). Aside from that, great info, I've always recommended this for otherwise healthy pts.
Dr. Sean Hashmi has a lot of good info on kidney disease. While adding potassium chloride might not be good, have you seen success with eliminating animal protein or other interventions in the fight against CKD?
My parents went anti-salt at some point in my childhood. As I was really tall I actually ended up with my blood pressure being on the low side. 90/60, maybe lower waking up. In my early 20s I always felt quite out of it and not with it and slept a LOT (17 hours some days). I worked on raising it with herbs and adding salt into my diet (I still had no added salt in anything at that point as it was what I was used to). Now it is stable at 120/70 and I feel much more awake, with it and grounded. Like all things, salt is the enemy for some, but the cure for others.
We need salt too
Yes, I eat as much salt as I want. My BP is perfectly normal. The advisement for salt reduction should only be made for those who are diagnosed with elevated BP, not as a one size fits all recommendation.
Blood pressure goes up as you age. And having lower blood pressure means your more healthier. My blood pressure has dropped from 120/80 to around 100/70 due to exercise and healthier diet. I check nearly everyday. But it goes up to 120/80 plus if I drink alcohol and eat junk.
I had the same problem. When I ate that "healthy" potassiun salt I would sleep 12 hours or more and then get head ache and weak muscles for the rest of the day. Never touching it again. I think they use it in the death injections for prisoners in America.
What I can say as a doctor is that hyponatremia is more dangerous than excessive salt consumption. For this reason, we are not talking about zero consumption while reducing salt consumption. It's easy to adjust the amount of it. Do not consume processed meat, fast food, packaged food if possible. Reduce your consumption of pickled food and cheese. Add half a US teaspoon of salt in cooking to the amount of food you will eat in a day. For example, if you have prepared a meal for two days, one teaspoon of salt is enough.
Mama’s boy here, too. Starting caring for her 20 years ago. She turned 102 a couple of months ago. She had had a heart attack when I started caring for her. Offered her choices from my now 47 year vegan diet. After a year she no longer desired any meat and a few years later stopped all fish after reducing over time. “I just don’t like them anymore.”
So take note, you are now in it for the long run.
Looking forward to more sodium analysis. Mom does run slightly low in her bloodwork. I give her coconut water to help with that.
inspirational! it's never a burden but rather a blessing to have our parents with us. thank you for taking care of mama Rogers!!! :)
I am 39 and I had hypertension for the last 5 or 6 years. In the last three weeks I decreased my salt intake by almost half and since then my BP is completely normal and I am off my medication.
congrats!
On the other hand I'm 63, eat huge amounts of salt, and my BP is consistently on the low side of normal. Not everyone has the same reaction to salt intake.
3 million people die every year due to overconsumption of salt - so it is important for most people. But yes individuals can have different effect.
@@650tonyd I'm sure if you look hard enough you could find a heroin doctor that says heroin is good. People love to hear good news about their bad habits.
I done exactly what you done and noticed no difference. I then done the opposite and my BP is normal now.
Potassium chloride is what I use to ferment my own kimchi, sauerkraut, dill pickles, hot chili salt, pickled okra, and corn relish. It works perfectly and tastes exactly like salt. So my family and I eat delicious home-fermented foods without any increase in our sodium levels.
Thanks! It never occured to me to use KCl instead of NaCl for fermentation, although I use it to season ragouts, soups, sauces etc. The 2 salts taste similar, not identical, to me, so I wondered if it's because I mainly use it in things served hot? I'll know in a few days.
After a major heart attack six years ago I suffer from a level of heart failure. My heart was already enlarged after going through three massive rounds of chemo and more chemo in preparation of a bone marrow transplant. My BNP was over 700 after the heart attack. I gave up salt and don't eat processed or restaurant food. My BNP is now 253 after giving up the salt. My natural sodium intake is between 200 mg and 300 mg a day for the last six years. My latest echo showed my enlarged heart is now normal sized with the only lingering problem is a slight thickening of the left side wall. My doctor is amazed.
Your Left Ventricular Hypertrophy (enlarged heart) is a symptom of un-treated Primary Aldosteronism. Your restricting Na as you have done will help but at 200 - 300mg that is still perhaps too low.
@@paulkabrna345 do not diagnose anyone on the internet..
Cuz that's a very very very unscientific thing to do..
Or maybe try using "could be" insteof "is"..
@@scienceislove2014 my comment is a reflection of 45 years of dealing with Primary Aldosteronism. It's not diagnosis but a means of pointing in another direction.
This doesn't necessarily mean sodium is bad, it may mean you need a better balance between sodium and potassium, both essential nutrients.
Iodide and selenium are also essential nutrients. Would you megadose them?
@ I would not. All the micronutrients can be toxic in higher doses. You should discuss this with your doctor.
Salt is terrible for you and if you eat processed foods you should limit your intake as much as possible. Just cos you need some salt doesn't mean that its healthy
@@Lb-ri5wr that's exactly what it means. Our body needs salt, it's essential and healthy for us in the proper quantities. Overdoing it is unhealthy, simple as that.
@@mikev4755, why should I? Most doctors don’t know sh*t about nutrition. As for the “toxic” effects of micronutrients, the question is at what dose does sodium start to cause deleterious effects on the body and what is the minimum (and maximum) dose required for optimal health (long term).
I have hypertension and years ago before being diagnosed I tried potassium chloride. There’s definitely a different taste. I’ve never been much for adding salt to food once it’s cooked, but cooking with salt is a must, it’s the best flavor modifier known. I do appreciate the information provided by the study, using a combination of potassium and sodium is something I’m going to try
I would argue that MSG is probably better at modifying food flavor.
Impressive results! as a registered dietitian I often discuss salt intake with my cvd-patients and recommend a brand of mineral salt we have here in Sweden where they've replaced 50% of the sodium with potassium and magnesium. It's such an easy change for many of my patients. now I have some good statistics of the benefits to present as well! I can recommend the alternativets with magnesium since it too can help improve heart pressure. thank you!
May you please recommend them here?
The brand in Sweden is Seltin Mineralsalt and thats the only readily available option here. Even if I knew where you live, I have no idea what brands you can get a hold of in the stores there. Look for any salt that is 50% sodium and the rest a mix of potassium, magnesium and iodine - that's what I recommend.
@@andreasrydstrom9112 Thanks for taking out the time to reply!
@@lashkiThere's another brand with these ingredients on Amazon called Good Salt. Hope that helps.
Lo Salt ~ contains the necessary nutrient iodine. Serving size 1/4 tsp (1.3g)
Amount per serving
Calories 0 % DV*
Total Fat 0g 0%
Sodium 170mg 7%
Total Carbohydrate 0g 0%
Protein Og 0%
Potassium 450mg 10%
lodine 60mcg 40%
INGREDIENTS:
Potassium Chloride, Sodium Chloride, Magnesium Carbonate, Potassium Iodide
Holy Duck....this has got the to be the BEST VIDEO EVER....I follow your content religiously!!!!!
There’s a brand called NoSalt that’s pretty easy to find at my local grocery stores. My mom would always buy it when I was a kid and I thought it was a weird health thing. Turns out it was a smarter choice than I thought
I use LoSalt, iodized :)
When he said potassium chloride I immediately thought of my LoSalt, haha.
Thanks for another great and informative video, Gil!
excellent video as always. you deserve so many more subscribers.
Thank you for sharing what you researched and results thank you thank you!
Once again, the man delivers!!! ;)
You’re a fun person to watch!
Great information, very professional, thanks so much!
This is the best nutrition channel Ive come across and Ive been watching stuff on nutrition for more than a decade now. That being said, he seems to be filmed by a flip phone camera. Investing in a good quality camera and lighting would go a long way in matching the quality of the content with quality of production. Sound is ok, which is the most important.
thanks! we´ll survey viewers soon on the esthetics to see where we should focus the upgrading 1st :)
Been waiting for this! Thank you!
Thank you for this!!! I’ve been struggling to get my BP down for years!!! Going to try this. No doctor, not even my cardiologist mentioned this to me.
It would be awesome to see a video on histamine intolerance issues with diet and what literature exist out there about managing/fixing it. A lot of people (myself included) struggle with this issue.
Yes please!
Me too. And the typical solution on reducing histamine-rich foods is not a good solution. And also, the link with oxalates & flavonoids makes the things much worse.
I didn't know this. Great info! Thanks for putting out such useful info, and vids that aren't too long. Just perfect!
Essentially nailed it!
The only issue is that many people find pure potassium chloride, doesn’t taste favorable, metallic aftertaste for many.
The 50-50 versions like Morton Lite Salt work phenomenally well for taste and effect and we use it in our house… and, just like you, I have made sure it’s what’s available in my mothers home 👍🏽
#FellowMamasBoyDoc
Nice!
Ugh - My dad had a shaker of potassium chloride when I was growing up, and I remember that taste..
@@rejoyce318 pure potassium chloride is yuck - many describing a metallic aftertaste. It needs to be blended 50/50 with regular salt (sodium chloride) which then results in taste tests often giving it higher scores than pure sodium salts.
@@DrTomMD Good to know. Thank you.
@@rejoyce318 you are welcome. I should have prophylactically clarified. It is a common follow up and quite understandable.
Thanks Gil! I will be passing this and your other video on potassium rich foods on to my father who has high blood pressure.
I on the other hand have had low blood pressure readings each time I've gone to the doctors (for unrelated reasons) and this is even after eating and exercising before hand. I've never worried about it cos I haven't been diagnosed with hypotension but I still can't wait to hear your thoughts on the topic.
Thank you so much for sharing your scientific knowledge. May I ask your opinion on bile salts to be added for people who have has gallbladder removed? Since I have had mine removed I have gained 20 lbs and can’t seem to get my energy back.
Love your videos - thank you!
Thanks for the info. I'll have to try this.
In Finland we have sometihng call Pansuola (Pan salt?) It has the following...
Sodium chloride 57%,
Potassium chloride 28%,
Magnesium sulfate 12%,
Lysine hydrochloride 2%,
Anticaking agent 1%,
Potassium iodide 0,0036%
I've been using Original No Salt which contains potassium chloride, potassium bitartrate, adipic acid, silicon dioxide, mineral oil, and fumaric acid. I find that it tastes like salt and works quite well for everything I use it on. My taste sensitivity to regular salt has gone way up since switching to potassium salt, so apparently it doesn't stimulate the taste buds the same way sodium salt does. But I have some concerns about the additives -- namely the mineral oil, which may have negative cardiovascular effects, and the fumaric acid. The fumaric acid is a confusing topic because the papers I looked weren't always clear about the differences between fumaric acid and fumaric acid esters. So it wasn't entirely clear if fumaric acid has the same potential to damage the heart, kidneys, and liver and fumaric acid esters. Even if it does, it's not clear if the presumably small amount of mineral oil and/or fumaric acid in this product would have any effect at all. Gil, would you please do a video about this? If this is too small a topic to do a dedicated video on, maybe you could do a video or a series of videos on common food additives that people might have concerns about.
I would also like to see that.
I’m 74 and because my BP was 137/90 or higher I was prescribed Lisinopril/HCTZ. About a year ago I switched to Morton Lite Salt, subsequently I’ve had to decrease my blood pressure medication by 75% as I was getting dizzy whenever I stood up. My BP was as low as 91/51.
I was taking lisinopril for my BP. I then I started eating zero processed foods, and don't add any salt to anything. My BP was going down and one day I measure it and it was 99/some low number I can't remember. My first reaction was that the 99 was my diastolic and my blood pressure was going out of control. Took me a while to realize that wasn't the case. I'm currently off my medication but monitor my BP everyday.
You're a blessing to the world
Great information as always!
Hi Gil thanks for your great content
I learn a lot
But will there be problem for those who are currently on anti hypertensive drug such as ACE inhibitors or ARB or other potassium sparing agents?
Thank you
Gil, i use potassium choride but it does taste a bit off compared to sodium unless there are a lot of competing flavors. Worth the trade off for me but my fsmily wont touch it. Btw, what is the upper range you recommens for kcl salt? I'm assuming you can overdo it :)
Hey Gil, I wanted to mention that I started using potassium chloride as a salt substitute after watching your videos but I started to run into a problem. My blood pressure started to rise. I have history of stroke so my cardiologist put me a beta blocker because I have high blood pressure. I tried a lot of other blood pressure medications but the only I found, that had minimal side effects was Bystolic. When I looked online I discovered that it was the potassium chloride interacting with the Bystolic that was causing the sudden, sharp rise in my BP. So I stopped using the potassium chloride and everything is back to normal. Just so you know, my BP went from about 120/70 to 170/117. So maybe you need to warn people that potassium chloride is not the greatest salt substitute for everybody and for people like me, who have a history of stroke, it could potentially be lethal.
hi, thanks for the feedback!!! we're working on a followup video and we'll make sure to note some contraindications and contexts of concern! thanks!!
Here in Spain most supermarkets sell Potassium salt. I usually buy mine for around €1.
It's a no brainer.
It's cheap, last for ages and the benefits are amazing.
Use it in a less processed and healthier eating routine and the results are amazing.
Hello David, could you please share the brand?
Thank you🙏
@@ricardo33086
Hi
The salt that I am using at the moment is Mercadonas own brand Hacendado. It is listed as Salt with 60% less sodium than common salt. The main ingredient is Potassium Chloride followed by Sodium Chloride and an anticaking agent.
The total salt is listed as 39.3g per 100g of product. The container contains 250g of Product.
I have also used Alcampos own brand Potassium salt with reduced sodium in the past.
Kind regards
David 🙂
@@ricardo33086 no salt and nu salt are the 2 popular brands that sell at the supermarket. they costs about 1 cent per gram. so it's cheap and affordable.
I am really interested in your upcoming video about too little salt. I have decreased my salt dramatically over the last year and have seen enormous improvement in my BP. I asked my Dr.s about minimum salt because I don't eat processed foods or eat out. All salt I eat is added purposefully. One general practitioner told me minimum 500 mg per day. My neurologist told me to keep it between 600-1000 mg per day. I would like to see the science behind this, as it is VERY easy for me to go to ZERO per day, and I have seen vegans on youtube who claim they do this and they are healthy. Currently I stay around 600 mg per day. It is true that once you drop the amount of salt, even a little salt tastes really salty!! Thanks for your videos!!!!!!!!
the 500-1000mg is sodium, not added salt per se. so the natural sodium in the foods counts! :)
@@NutritionMadeSimple Agreed! I should have said "sodium" as this is what is counted when added to my foods, and taking into account the natural amount of sodium in each food source. :) I have to stop using those two words interchangeably! Old habits are hard to break!!!
I watched this video a couple weeks ago and have been trying since then a mixed Na/K salt, so I came back to provide a feedback! I found the downside to it (there had to be one!). It's taste. It's a little bitter compared to normal salt, so this might be a problem to those more demanding taste buds! Not a huge deal, but there's an aftertaste.
Obrigado por mais um excelente video, Gil!
Younger people taste bitter more which is why a lot of vegetables are "yucky" to them. Personally even as and old person I can definitely taste the bitter aftertaste of straight up KCl, but a 50/50 NaCl/KCl mix tastes exactly like NaCL to me even when I taste it directly (not on food). Younger people are more likely to still taste the bitterness.
I suspect that's why the study used 75/25 NaCl/KCl; many people wouldn't notice the KCL at all at that level. Still, some people are bitter supertasters and might detect the aftertaste even on food at that level. Maybe it could be a cue to reduce your overall salt intake; reduce the salt mixture until the bitter isn't detectable. Since this will sensitize your palate to saltiness you might eventually able achieve a salty flavor without bitterness.
Wow, many thanks for this info! I have high blood pressure and I would like to get it under control without taking meds. I have changed my diet recently but not my salt intake. Interestingly, a friend of ours visited a few weeks back and was a bit shocked at how much salt I was putting into the dinner I was making, but I thought, Huh, it's not salty what I make! Now, I know that we have become used to the salt. Many, many thanks!!
Thank you this may be a lifesaver for me!!! I have high blood pressure I love salt!!!!! I've never cared that much about sugar (it said that people either have a sweet tongue or umami tongue) I love all things pickled, salty, vinegar and I just eat too much salt I know that so I'm going out today and I'm going to buy some of that potassium chloride and switch that in my diet!!!!!!
Thanks so much. My mom is the same way! I just picked one up for her!
Thanks for another great video. Is there any risk of too much potassium?
GREAT CHANNEL! thank you!
I hope the following question gets answered because I believe it is important. I take lisinopril and eating too much potassium can cause some serious problems. For example, I need to not eat more than one or two bananas in a day. Potassium chloride would add potassium, correct? It seems like a good idea, but is it with some caveats?
Great info.... Thanks!
Great video! Thanks!
Thank you for your video. Just subscribed.
For anybody living in Switzerland: The old classic Herbamare is mostly potassium chloride. Some added herbs though, which made me not like it as a kid. Haven't tried it recently.
One of my favourite food UA-camrs - Helen Rennie - has a video on how Potassium Chloride affects the taste of certain foods. Well worth a watch if you're big on cooking and would like to try incorporating alternative salt products into your diet.
I am eating hummus right now with 35% potassium chloride (a sodium-reduced salt sold in Swedish stores). I don't notice any difference.
For dishes where I know the exact amount of salt I use I just swap. Except for pesto (disgusting) I haven't noticed any difference.
I've been using "Lite salt" for a while and I have never been able to tell a difference.
Take it with a grain of salt, and you’re a mama‘s boy! So phenomenally awesome. I love it and I really like this video and I’m glad you did it thank you so much have an honorable day
Nutritional yeast is a great hack.
Lots of benefits.
It also tastes a bit like Parmesan cheese.
It may look expensive, but you don't need much per serving so a package lasts a long time.
I love your videos it would be great if you could do one on the health effects of positive thinking.
Damn I actually did not expect that, thx for the substitute
I tried potassium chloride a few years ago and didn't like it. It's salty all right, but a different kind of salty, with a metallic bitterness (at least according to MY taste buds). But it IS better for me so I think I'll try half and half. Thanks!
I am concerned about iodine. I am vegan and it is hard to come by naturally. So I bought the Morten's lite 50/50 blend. Wow, I teaspoon is 50% of daily potassium and 100% iodine and half the sodium. Hell yeah! Thanks for bringing this to my attention. I am giving my dad , who had a stroke a couple of years ago, a jar of it tomorrow. I love your channel🍄 And I am sending him this video!
Regarding the 8m mark, looking forward to the deep dive on salt! Like other nutrients (ex. selenium) the symptoms of toxicity, are the same as that of deficiency!
BTW, since most people's form of salt consumption would be normal table salt which is fortified with iodine, is there any (thyroid) concern with too much/little table salt?
What is the ideal blood sodium level? 145meQ/L? And for average healthy individual how much would this equate to per day? 10g?
Hi Gil, can you also make a video about Himalayan Salt? I've been eating A LOT of it and my blood pressure hasn't gone up.
Himalayan Pink Salt is quite good and healthy for the human body. I urge people to salt according to their taste. Some will need more of it than others. Salt is NOT our enemy, and the body requires it. I recommend avoiding table salt and stick with Himalayan Pink Salt, Redmond's Salt, or Celtic Sea Salt.
Would have loved to also hear you talking about the need for increased salt in the diet while in nutritional ketosis due to the natriuresis of fasting
And talk with your Healthcare Provider if you are on medication especially potassium sparing like Aldactone/Spironolactone. Great Video!
Very useful information
I use organic sea kelp granules - it's a great salt substitute and has iodine, which most Westerners are deficient in.
Thanks, I started using a lower sodium salt some months ago
Just asked the Pharmacist if they have Potassium Chloride for nutrional purpose. He said no, that they have it for chemical use (whatever that means) and in the pure form one would need in a prescription! He also said it would be dangerous to eat it in pure form as substitute to salt! Gil, can you please clarify if Potassium Chloride in this study is beneficial in mixed content with regular salt/herbs or, in other words, are there risks associated using it purely as substitute to salt?
I have low blood pressure and am hypoglycemic. I also breakout in hives from gluten. I only weigh 98lbs and am 5’2” and am 62 and I cook most of my food from scratch, including salad dressings etc. I do buy GF bread b/c it’s too hard to bake. So I salt my food and use only sea salt, pink Himalayan mostly. I look at salt as the vital nutrient it is and use the best quality and wide variety as I can find. I need a little extra salt to keep my blood pressure up 😅 but because I limit processed foods in my diet I can control my salt intake.
excellent, thx!
Thnx, very clear
Ohh wow i was just thinking about this. I'm going to try to find salt replacement.
I sometimes buy no salt added soup and mix it with regular soup to get the sodium percentage down. Some soups are "reduced sodium" but that limits my choices.
Great video ! 🍎
I started having swollen feet usually after meals but for some reason the swelling continued even for a couple of days and a sudden increase in spider veins around ankle areas. Finally diagnosed with having venous insuffeciency in both lower legs. I wanted to try reducing my salt intake before starting to use my prescription. Please note I usually fast and when I break my fast. I overdosed salt (like 2 teaspoons full at first meal). When I switched to a 50/50 formula (sodium/potassium), no more swollen ankles. And as I was searching for if potassium salt was harmful, I came across this video and glad I did. If your going to maske a switch from regular salt to “light salt”, just make sure to find one with iodine in it if most of your daily iodine comes from your table salt. Most lite salts do not have it.
Gil, did you ever produce the follow up video to this?
Is this still a good option for patients with CKD? Is there an eGFR cutoff where it's no longer a recommended option to use KCl?
Awesome video! This sodium issue has been something I've been going back and forth with for a long time. Because i have found i get extremely bad cramps after juijitsu when i don't eat a lot of regular salt. But if im cramping, sometimes i uave full body cramps, and one teaspoon of regular salt completely resolves the cramps within 5minutes. However, i feel very dehydrated the next day when i do that. I eat 100% wholefoods, so i don't get much sodium in my diet. A video on this specifically would be greatly appreciated
Either confirmation bias or placebo/nocebo effect (or both).
Before I switched to the Mediterranean diet two years ago, I was on the ketogenic diet. To prevent leg cramps and nausea, my dietitian recommend drinking electrolyte beverages. Electrolyte powders (LMNT, BioSteel) are very expensive. I looked at the elements and minerals in these products. I recognized that it was the same ingredients in Morton’s Lite Salt. Since then, I’ve been making my own electrolyte beverage by adding water and lemon. It worked for the leg cramps, but it also reduced my blood pressure (although losing 85 pounds helped with that too.) My previous BP was 165/102. Last night, it was 111/60. Heart rate of 57. Morton’s Lite Salt.
So you recommend to eliminate salt from diet? Where can we get sodium from? What about high performance athletes? Thank you.
Great reveiw Gil! I have been using Morton's Lite Salt for a few years now, and I have started using a 50-50 blend of Lite Salt and Himalyan pink salt. I try to aim to keep my daily sodium intake to 1500 mg and potassium intake to 4700 mg by using Cronometer. I find it easier to hit the 1500 mg for sodium than the 4700 mg number for potassium, so I recently added an electrolyte powder to balance it out, as your video suggests. I wonder if there are any specific quantitative goals for daily sodium intake for better hypertension control. If you can address this in one of your future videos, that would be great!
How're your heavy metal levels re: himilayan pink salt?
The AI for potassium was lowered in 2019. Cronometer updated the DRI for that from 4700mg and I even asked about it then and looked it up on several references. My average intake is about 3500mg which is above the requirement for women. For sodium I have to add salt to get to my average of 1200mg.
Hi doctor : how about a caveat about people at high risk of high potassium such as people with chronic kidney disease , people taking ACE inhibitors such as lisinopril , ARB such as valsartan or spironolactone etc ?
I could only find one brand selling this here in Brazil. Let’s try it out. For fellow Brazilians, they call this salgante.
My dude Gil comin through again. Got stage 2 hypertension so this is great news! Ordering from Amazon now lol.
Sodium needs vary within the frame of your dietary amount of carb intake. A high carb diet causes you to retain more water, and sodium will need to be reduced, as opposed to a low-carb diet, in which you have to increase your electrolyte intake.
I use a daily medication powder for constipation that contains potassium chloride but I also have low blood pressure and often feel dizzy when standing. So I have started to take more sea salt with meals. One benefit is it helps ease my bowel movements.
so interesting. I just happened to be using the Morton lite with half salt and half potassium chloride I got qt walmart for a couple dollars. I have very very low blood pressure still in my 40s. and always ate way too much salt but I'm certain it will catch up with me so I should try to cut back.
I think I will substitute salt with No Salt now. Thanks for this video Gil.
I haven't added salt to my food since I started cooking for myself (except for the bread I bake). I find restaurant meals so salty that I rarely go out to eat. There is still plenty of salt in anything processed.
Your a genius blogger! I mean it!
So who should avoid it ? My wife is Hashimoto and we consuming Pink Himalayan salt which 99% NaCl.whether to go with KCL or not..Please could you reply?
Do you think there's any problem with a type two diabetic on enalepril maleate using potassium chloride?
Dear Gil Carvalho, thanks for your video about salt. Can you already say when you publish the next video where you wanted to discuss the lower limit of natrium intake?
Listening to your video I had two questions which arose. You mention that one of the studies was done with 75% Natrium and 25% potassium. You then assume that the effect could even be bigger if it where 50% or even more potassium and over a longer period of time. But more isn't always better? Why do you assume that the effects could even be higher?
And listening to your video I have two additional questions. Is there an upper limit of potassium? And secondly do vegan people with very low intake of processed food also benefit from potassium salt? Lastly how is potassium salt produced?
I'm looking forward to part two! Thanks for all your work! 🙂
I've had "no salt" (KCl) in my cupboard for ages to make my own electrolyte beverages for sports, but now that I know this I'm going to dilute our NaCl with it and see if my husband and kids notice! I'm going to try 50/50 & see. Also sending my whole family this video 😊 Thanks so much!
Oh, I just realized my KCl isnt iodized!! Not sure if other potassium salts are, but that's definitely something to be aware of!
Eat seaweed and supplement iodine as needed, folks!!
@@harbingerbk9778 Depending on your country, bread might be made with high iodine salt (higher than otc iodized salt). Just so you know.
@@Tinky1rs was just reading this. We buy our bread from a local bakery so I will ask next time I go in. I supplement with a potassium iodide drop every few days to be on the safe side since I'm breastfeeding, but also considering putting a couple KI drops in our plant milks henceforth. I just need to make sure I titrate to the right concentration for my kids since exceeding iodine RDA would not be good!
Thanks for the tip :)
How do you make your electrolyte drink? I normally do half a teaspoon of magnesium and a quarter teaspoon of potassium, a quarter teaspoon of sodium and some flavor
@@650tonyd electrolyte mix should be 4 parts sodium chloride, 2 parts potassium chloride, and 1 part magnesium chloride.
I find that making sure I have sweet veggies/fruit like tomatoes, carrots, sweet potato, banana to each meal makes my meals more enjoyable without the added salt.
I don’t really eat salt but having issues lately and what about potassium chloride supplements for example Nutricost Potassium Citrate 99mg? Please let me know would be much appreciated!
Could you please comment on the effects of potassium on kidneys ?
I like the new ending music, as much as i like all your videos “ HOLD ON!” at the end of all of them was getting a bit old lol
Normal table salt in Australia has iodine in it to prevent deficiencies in iodine intake. Would switching to a different salt cause harm to those who are iodine deficien? Also, I am a huge fan of your very valuable content. Thank you.
I went on the Esselstyn diet about 5 years ago and part of that is restricting sodium to the AHA recommended 1,500mg or less per day. Furthermore Esselstyn suggests not using table salt at all, but doing so along with a whole food plant based diet without packaged food can yield sodium levels of 200-300mg per day from just whole plants. As such, my BP dropped quite a bit to the point I didn't require medication for it anymore - continuing on that medication made me lightheaded.
I will say giving up salt in food was one of the hardest things for me personally, as I'm much more of a savory food lover than a sweet food lover. As such, I had to deal with food that that tasted extremely bland, and it took me the better part of a year to get used to it. What seemed to do the trick was to add a combination of heat, acid, and umami. So some cayenne pepper for heat, vinegar for acid, and umami I got from tomato paste, and perhaps nutritional yeast (although not sure if that is technically umami or something else). Those combined for me to boost a food's flavor in a similar way that salt does.
I have no idea why, but Esselstyn doesn't seem to approve of potassium chloride as a substitute. Maybe he thinks this will keep people "addicted" to salty tasting food and he wants to remove that addiction? I have no idea. It's one of the weird rules that he never backs up with actual science and why I no longer follow his diet, although I still eat a WFBP diet. But since I got used to not having regular salt, or potassium chloride, I no longer need either to increase flavor in the food I eat, so I don't feel a need to add it back in...
What is the WFBP diet?
@@650tonyd Whole Foods Plant Based
Can you make a video about Salt in general?
I love salt on my food, but I'm slim and active and I eat lots of veg, and I have good blood pressure (around 120/80 at age 52). Would love to hear your advice for someone like me.
In the meantime I'm going to add potassium chloride to my diet. Thank you.
What about for people who have hyperkalemia or too much potassium in their blood already?
I am going to buy it right now ,.. I found it here in Germany on Ebay,....:): I never herd about this ,... is not very known,.. I think 🤔,.. thanks again great Video,....
Excellent video! Someone told me that using Himalayan salt or sea salt doesn't raise blood pressure. Is there any truth to that?
How tf have I never heard of this?? Shouldn't this be one of the most common pieces of health advice?