High Salt Intake Linked to Risk of Type 2 Diabetes
Most Americans recognize that a diet high in salt may contribute to high blood pressure. But new research also suggests that this common condiment may also raise the risk of diabetes.
A recent study out of Tulane University and published in Mayo Clinic Proceedings discovered that adding salt to foods often was linked with a higher risk of developing type 2 diabetes.
The Study
The research involved over 400,000 adults registered in the UK Biobank. It inquired about their salt intake. Over roughly 12 years of follow-up, over 13,000 cases of Type 2 diabetes occurred among subjects. Participants who “sometimes,” “usually,” or “always” added salt to food had a 13%, 20%, and 39% higher risk of developing diabetes was seen compared to those who “never” or “rarely” used salt.
“We already know that limiting salt can reduce the risk of cardiovascular diseases and hypertension, but this study shows for the first time that taking the saltshaker off the table can help prevent Type 2 diabetes as well,” said lead author Dr. Lu Qi, HCA Regents Distinguished Chair and professor at the Tulane University School of Public Health and Tropical Medicine.
Next Research Steps
More research appears necessary to find out why high salt intake could be connected to a higher risk of Type 2 diabetes. But Dr. Qi believes that salty foods lead people to eat bigger portions of food, leading to higher chances of developing risk factors including obesity and inflammation. The research found a link between frequent salt intake and higher BMI and waist-to-hip ratio.
Qi states the next step is to run a clinical trial controlling the amount of salt subjects eat and watch the impact. Even so, Qi believes it’s never too early to start modifying how much salt you add to food now. “It’s not a difficult change to make, but it could have a tremendous impact on your health,” Qi said.
Tips for Clients to Reduce Salt Intake:
Always taste the food first before adding salt.
Use dried herbs and spices to season food.
Try onions, garlic, ginger, and other aromatics to season food.
Use low-sodium broth, soy sauce, and other condiments when available.
Pay attention to serving sizes. Even if food is unsalted, big servings may lead to weight gain and elevated blood sugar.
Adopt alternate cooking methods such as roasting, air frying, or poaching. This may change the taste as well as the texture of food and may require less salt.
Reduce salty snacks, fast food, and convenience food.
Experiment with citrus juice, zest, or flavored vinegar for flavor in place of salt.
Buy lightly salted or unsalted nuts and seeds for snacks.
Use flavored spices such as garlic or onion powder in place of salt or seasoned salt.
Lisa Andrews, MEd, RD, LD
Reference:
Xuan Wang, Hao Ma, Minghao Kou, Rui Tang, Qiaochu Xue, Xiang Li, Timothy S. Harlan, Yoriko Heianza, Lu Qi. Dietary Sodium Intake and Risk of Incident Type 2 Diabetes. Mayo Clinic Proceedings, 2023; 98 (11): 1641 DOI: 10.1016/j.mayocp.2023.02.029