What about salt?



Salt is bad. It will give you high blood pressure and make you have heart disease!

I'm sure you've been told this over and over and over.

The big problem with salt is how much people eat.

Let's assume that the FDA finally got something correct and 2.3 grams of sodium is really all we need in our diets.

According to the CDC (Center for Disease Control), the average American eats about 3.4 grams of sodium daily. That's 47% more sodium than the FDA guidelines. The same information states that 70% of the sodium people eat is in the food as it's prepared in restaurants or packaged.

(https://www.cdc.gov/dhdsp/data_statistics/fact_sheets/fs_sodium.htm)

This means that on average you're eating over the recommended allowance before you ever grab the salt shaker off the table.

Since 1 teaspoon of salt is about 2.3 grams of sodium, you could potentially DOUBLE your salt intake by adding salt to one meal!

Take a look at this graphic from the CDC.


This is BEFORE you might add anything. (https://web.kamihq.com/web/viewer.html?source=extension_pdfhandler&file=https%3A%2F%2Fwww.cdc.gov%2Fsalt%2Fpdfs%2Fsodium_dietary_guidelines.pdf).

Keep in mind, the 3.4 grams estimated as the average intake is based on prepared and processed foods. It doesn't take into account what a person may add on their own,

Things get even crazier when you consider the problem of how many people overeat. Look at that graphic from the CDC. How many people are eating just a turkey sandwich and a cup of soup? Have you seen anyone eat one slice of pizza and a salad?

No, too many meals are from fast food places and too many people eat way more than they should. For a reference, a McDonald's Quarter Pounder with cheese has 1.3 grams of sodium. That's more than HALF of the recommended daily allowance.

How much sodium the average person gets in each day is truly unknown. Chances are very good that for anyone eating the standard American Diet, it's way, and I mean WAY, more than it should be.

Since there is no real way to determine how much extra salt people are putting on their food, the actual amount of sodium the average person eats could be upwards of, or more than 10 grams a day.

Enter the Carnivore Diet....

No processed foods, mean very low overall sodium intake. A 1 pound steak has about .27 grams of sodium. Just looking at the FDA guidelines, that's 11% of the daily allowance.

You're going to need more salt.

I have not been able to find anything that says exactly how much we need. The FDA says 2.3 grams a day. I have heard nutrition experts who recommend 3-5 grams per day. I have also seen people recommending up to 7 grams for highly active athletes.

I personally average 5 grams a day maybe more. I add salt to most of my meals. If I feel tired or have any cramping, I take that as a sign that I need more water and salt. I'll take a little of both and see if the cramping stops. It usually does.

Here are a handful of articles on the benefits of salt and recommendations on how much and what kinds to eat.

https://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/eat-salt/
https://www.drkellyann.com/is-salt-bad-for-you/
https://bengreenfieldfitness.com/article/nutrition-articles/grain-salt-really-killing-insides/
https://experiencelife.com/article/is-salt-bad-for-you-or-not/
https://www.ketovangelist.com/salt-the-prize-jewel-of-keto/

Sodium and Potassium
There is a relationship between sodium and potassium that needs to maintain a balance. Too much sodium raises blood pressure. So does too little potassium.

For those eating the Standard American Diet, the average potassium intake is about half what it should be and the sodium intake is almost double. See the problem? Is there any wonder why so many people have hypertension?

http://www.healthcommunities.com/electrolyte-imbalance/potassium-sodium-balance_jhmwp.shtml
https://www.health.harvard.edu/newsletter_article/Potassium_and_sodium_out_of_balance

On the Carnivore Diet, you'll need to flip the script. Because the amount of sodium is much lower, you'll need to add salt. There is a high concentration of potassium in meat. that one pound of steak we looked at earlier has 1.7 grams of potassium. That's about 40% of the FDA daily allowance.

Many people look at the need to reduce sodium and in some cases that may be needed. Maintaining the balance between sodium and potassium is something that shouldn't be overlooked either.









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