While it’s widely known that excessive salt intake can lead to high blood pressure, what many do not know is its potential impact on weight gain. Despite being calorie and fat-free, studies have found numerous links to the seasoning helping towards increasing numbers on the scales.
These include one which found people who had a high salt intake ate 11% more calories than someone who didn’t. And a separate study found there was a 28% increased risk of obesity linked to the condiment.
The common household ingredient has been the subject of numerous health studies. The NHS has issued stark warnings about the dangers of too much salt, stating: “Eating too much salt can cause high blood pressure, which increases the risk of heart attacks and strokes.
“It’s easy to have too much salt (or sodium). Around three quarters of the salt we eat comes from packaged and everyday foods we buy, such as bread, breakfast cereals, meat products and ready meals.
“It can also be found in takeaways, restaurant or café meals and fast-food outlets. Adults should have no more than 6g of salt a day (around 1 level teaspoon). This includes the salt that’s already in our food and the salt added during and after cooking.”
The guidelines for children vary with age. Those aged 11 and over should stick to the adult limit of 6g, reports Surrey Live.
For seven to 10 year olds, the limit is 5g; four to six year olds should have no more than 3g; and one to three year olds should not exceed 2g. Babies under one year old should have less than 1g, as their kidneys are not fully developed and cannot process large amounts of salt.
However, other research has linked salt to various health problems. It’s well known that salt can increase thirst, and there has been a previous association found between high salt intake and the consumption of sweetened beverages.
Studies have found a number of health issues aside from the increased blood pressure risk including one which found those who had excessive salt consumed 11% more calories. The study led by Dr Dieuwerke P Bolhuis of Wageningen University & Research found while salt improved the taste of food it also led to the “passive overconsumption” of energy – or calories – in some people.
Similar links have been discovered in separate studies. Salt is known to increase thirst and association has previously been found between high salt intake and consumption of sweetened drinks.
Researchers from The University of Colorado Anschutz Medical Campus found a diet high in salt led the body to stimulate both the creation of fructose, a form of sugar, as well as its metabolism. The research, done on mice, found too much salt increased obesity in the animals.
Publishing the 2018 research author Miguel Lanaspa said: “A high-salt diet was also found to predict the development of diabetes and nonalcoholic fatty liver disease in a healthy population.” He said the studies raised the “potential for reduction in salt intake as an additional interventional approach for reducing the risk for developing obesity and metabolic syndrome”.
This research followed other studies, including one by British scientists who discovered that too much salt could significantly impact weight. The team, led by Professor Graham MacGregor of Queen Mary University of London, used data from over 450 children and 780 adults from the UK National Diet and Nutrition Survey 2008/2009 to 2011/2012.
They analysed urine samples over a 24-hour period and calculated calorie intake from a four-day diary. The results indicated that those who were overweight or obese had higher levels of salt intake in their urine.
They found that every additional gram of salt a person consumes each day increases their obesity risk by 28%. They added: “Higher salt intake was also significantly related to higher body fat mass in both children and adults after adjusting for age, sex, ethnic group, and energy intake. These results suggest that salt intake is a potential risk factor for obesity independent of energy intake.”
While the exact reasons behind this remain unclear, the team suspect it may be due to it alterating the body’s metabolism and the way it absorbs fat. The study’s authors highlighted their discovery of a “significant association” between salt intake and various measures of body fat, which stands regardless of energy or sugar-sweetened beverage consumption. They continued: “Although the mechanism whereby salt intake is directly related to obesity remains unclear, our findings could potentially have important public health implications.”
“It is well established that a reduction in salt intake lowers blood pressure. Our study, in conjunction with other evidence, demonstrates that salt reduction could also reduce obesity risk. Both decreased blood pressure and obesity will reduce cardiovascular disease.”
How to reduce your salt intake
The NHS advises people should:
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try adding flavour to your food with herbs and spices, black pepper, garlic, chili or lemon juice instead of salt
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limit the amount of salt you add when cooking and eating – try tasting your food before adding any extra salt to your meals
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check food labels – look for products with green and amber colour-coded labels on the front of the packaging
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choose lower-salt foods by checking the salt content on the back or side of the packaging
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try low or reduced-salt versions of foods and sauces – for example, low salt soy sauce and stock cubes
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buy tinned vegetables, pulses or fish in water instead of brine
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eat salty foods less often or in small amounts – for example, cured meats and fish, cheese, olives and pickles
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have healthier snacks, such as plain rice cakes, fruit, vegetable sticks or unsalted nuts
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be aware that some dissolvable tablets, such as painkillers, vitamins or prescription medicines, may be high in salt – speak to your GP before changing any medicines
However it advises there are some things you should not do. It says:
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try not to use too many sauces that can be high in salt, such as soy sauce, gravy granules, ketchup, mustard, mayonnaise and brown sauce
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do not have salt on the table if you’re trying to cut down
This story originally appeared on Express.co.uk
