Salting your risk for Type 2 diabetes

According to the World Population Review, people in China eat the most salt, taking in almost 18 grams a day. In the U.S., they report that we average 8.9 grams a day. That’s despite the fact that the Center for Disease Control and Prevention’s guidelines say limiting intake to 2,300 milligrams a day (2.3 grams) or less is what’s healthy. The main sources of excessive salt in the U.S. are processed and packaged foods and processed/cured/canned meats, restaurant and fast food, athome snacks like chips and popcorn, frozen foods with meats, such as pizzas and burritos -- and your saltshaker.

You’ve heard that excess sodium can trigger high blood pressure, heart disease, and stroke and worsen kidney problems. But new research shows it’s also associated with increased risk of Type 2 diabetes.

Researchers from Tulane University surveyed more than 400,000 adults about their salt intake and tracked them for around 11 years. They found that compared to people who “never” or “rarely” used salt, folks who “sometimes,” “usually,” or “always” added salt had, respectively, a 13%, 20%, and 39% higher risk of developing Type 2 diabetes.

There are theories about why there’s a correlation. One is that salt increases how much you eat, so that ups your risk of a higher waist-to-hip ratio, obesity and body-wide inflammation, which often leads to Type 2 diabetes.

Luckily, a range of spices, herbs, peppers and fruit extracts like lemon, impart flavors to foods so you won’t miss salt if you reduce or eliminate it from your diet. Explore recipes at Longevityplaybook.com.