Benefits Himalayan Salt on a Low Carb Diet

If you have been doing a low carb diet then you probably already know that you need to increase your sodium intake. Today I wanted to talk about why sodium is so important when you are limiting carbohydrates in your diet.

When we limit our carbs, our body has lower insulin levels which is a good thing because we are less likely to develop type 2 diabetes or other health issues down the road. However, lower insulin levels can cause our kidneys to spill out more sodium in the urine. This causes us to have less sodium in our body. So even though most people who eat a normal American diet want to reduce salt in their diet, those of us who do keto need to increase our sodium intake.

Salt is a very vital micronutrient that our body needs to be healthy. When reducing carb in the diet it is important to increase our salt and electrolyte intake since we keep losing it in our urine.  The most important electrolyte is sodium.

When we don’t have enough sodium we have some side effects. You may have heard about the keto flu. When someone starts a low carb diet they may suffer flu-like symptoms where they feel sick to their stomach, feel achy and may have a headache. This can be easily remedied by simply adding back the salt in the diet that is lost in the urine.

Some other side effects that happen when we don’t get enough salt are constipation, heart palpitations, headache, fatigue, weakness or leg cramps.

Many people worry about sodium and how it can raise blood pressure and can cause health issues.

If you are concerned about getting too much salt, I highly recommend reading The Salt Fix by Dr. James DiNicolantonio. In this book, the author covers a lot of the myths out there like the blood pressure myth. He explains in the book about how we need much more salt in our bodies than we think. Actually, I learned from reading this book that it can actually be more harmful to limit salt. Our bodies are meant to use a certain amount of salt.

This book totally reassured me that increasing my sodium is actually a good thing.

Salt is a part of our make up. It frustrates me that lots of the things we’ve been taught about salt being bad for people aren’t based on science. It’s just another myth that we have been fed.

In this book, the author compares sugar and salt. We actually could have it wrong. We have been told to limit our salt intake but perhaps we should have eliminated sugar.

This book is a great read for anyone who wants to learn about the importance of salt for good health and nutrition.

another good read…

Dr. Ken D Berry, author of Lies My Doctor Told Me also talks about the health benefits of salt in chapter 13 of his book. If you haven’t read this book, I highly recommend you add this to your low carb library. Dr. Berry has a lot of knowledge and he follows a low carb diet himself. I use this book as a constant resource.

By the way, when I am talking about salt, I’m not talking about table salt or iodized salt. Table salt is highly processed. The best kind of salt is sea salt, better yet Pink Himalayan salt is the best because it has 84 minerals and trace elements. Calcium, magnesium, and potassium are 3 important minerals that we need.

The darker the salt is the more trace nutrients it will have which is a good thing. So when purchasing salt, I try to go for the really dark pink salt. The thing I love most about sea salt is that it doesn’t raise your blood pressure as table salt does.

I love salt and am no longer fearful about adding it to my food. I simply add it to taste. And it tastes good. So if you’re going to choose between table salt and sea salt, go for the sea salt. It is just so much better for you.

Here are some of the benefits you may have by adding Pink Himalayan salt to your low carb diet.

  • eliminate dizziness
  • helps with heart palpitations
  • helps with chronic pain and fatigue
  • may improve menstrual cycle
  • may eliminate headaches
  • improve bowel movements
  • help with muscle cramping

In conclusion, I no longer fear salt now that I am educated and know the many benefits of Himalayan salt on a low carb diet.

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31 thoughts on “Benefits Himalayan Salt on a Low Carb Diet”

  1. I attempted to ‘create’ a low carbohydrate diet two years ago to fit into my lifestyle – but I really hadn’t read up on it enough to get things right (bad parameters!). 

    Anyway – only taking some of the warnings on board led to a severe coldish or flu like symptoms (as you put it). At least I now know why it came about and what I can do to avoid it if I try out this diet again. Where would be the best place to pick up Pink Himalayan salt these days? 

  2. I always try to reduce my salt intake so it won’t give too much stress to my kidney. All the while I thought this is important but never had I knew that reducing carbo intake means there’s a need to increase salt intake. Yes, I’ve been overweight and planning to start keto diet. Inside the book that you recommend, is there any standards to how much salt intake is equitable? 

    1. Your body will only use what it needs. So I just salt to taste. Thanks for stopping by Florence. I wish you all the best with your keto lifestyle. 

  3. Thanks for this mind changing post, it actually changed my thinking about salt, I use to be told how salt can cause more harm than good in my our body and I actually don’t use salt to cook or rather I’ll use little, I’m glad to be educated on the importance of salt in this post,  but I’ve got to ask, what is the difference with the iodized salt and the Himalayan salt.

  4. I think this is a great article.

    While, I am a high carb low fat vegan, I too feel as though Himalayan pink salt is essential to my diet. I exercise a lot and I notice a huge difference when I consume a small amount of Himalayan salt in my salads. 

    When my boyfriend and I are doing long distance runs, we will make an electrolyte replacement drink that consists of maple syrup, coconut water and Himalayan pink salt. It is truly a life saver on those days!I try to be careful with how much salt, because I know that salt can alter our taste buds, and diminish the flavors of fresh fruits and vegetables, but for now a little bit goes a long way!

    Thanks so much for the article, I enjoyed reading it!


  5. Although I am not following the keto diet per se, I do follow kind of my own diet, limiting (but not eliminating) many carbs like bread, potatoes, and pasta.  This is because I was diagnosed with type 2 diabetes a few years back.  I recently (in the last 6-8 months) did some research on the keto diet and the benefits it has on this disease. I quickly realized that my diet is just as important as the pills I take on a daily basis to treat my diabetes.  

    I did not know that a low carb diet would increase these “flu-like” symptoms I had lately.  I thought it was just a bug I had caught.  Anyhow, your article has made me aware that I might need to increase my sodium intake to “feel better”.

    I will also check out your books recommendation.  We can never know enough when it comes to our health!

    Thanks for this eye-opener!

  6. The books I will look out for are “Lies my doctor told me” and “The Salt Fix”. I need them to help me clear my mind of the fact that more salt is necessary to my body and not the reverse.
    I have learnt a lot from this post and would recommend it to my colleagues that have the same thinking as mine about salt.
    Thank you Wendy

  7. Hi Wendy,

    Awesome post you got here. I was once told a mint about salt and the damages it does to the body, it took a while for me to believe it then but on the long run i believed it. Deep down i knew it wasn’t right but it is what it is.

    Thanks for the better explanations and setting your readers right on the better path. i also appreciate the recommended book you shared for better understanding and clarification. Keep up the good work.

  8. I often think that we need more insulin to avoid being diabetic, because those who are being treated for diabetes often have insulin injected into their body system. It never occurred to me low insulin level is good.My sister used to have hypotension when she was 18, as a result of low salt in her body system. Doctor never recommended table salt, we used sea salt like you recommend in this article. It happens that the cheapest salt is the most processed and dangerous.

  9. Another great post by Wendy. Thank you for taking your time to write this. I’m lucky to come across your informative post again. Getting this Himalayan Salt is such a confidence booster for me because I have stopped eating salt for a long time now, due to fear factor of rise in blood pressure. But with the advantages of this Himalayan salt my phobia should be gone.

  10. I love the fact that Himalayan salt contains more calcium, potassium, magnesium and iron and this helps to fight the side effect of lack of salt in the body system. I would love to know if the Himalayan salt are of different type? Someone made mention of a pink Himalayan salt

  11. Thank you so much for this interesting review of the benefits of sea salts in our diet. I have so many health experts saying excess salt on the body can cause a lot of health problems such as high blood pressure and so on. Glad to know that the salt we constantly loss from the body through urine need to be replaced for proper body functions. I am hearing about the Himalayan salt for the first time, I want to find out if I can get it in online stores. 

  12. I will try and read “The Salt Fix” by Dr. James DiNicolantonio to try understand the subject more. I have all along known that salt is necessary but in small amounts. I even would recommend that restaurants stop putting salt on their tables.

    I picked information on the Net once that South Africa had one of the highest rates of hypertension worldwide and the cause being the consumption of salt. So salt intake reduction initiatives were undertaken. (That was in 2013).

    The reviews on Himalayan salt seem to demystify what I believed about salt. I will always look out for dark pink salt.

  13. Since I have learned of the Himalayan salts I have stopped completely to use the normal types. It is amazing, one would not think about it that much, but to learn of how a simple salt can affect your health and well being is a great plus especially when you suffer from terrible migraines like I used to. But not anymore.!!

  14. Dear Wendy,

    Thanks a lot for the informative and helpful post.

    To be honest your post means a lot to me and the timing is awesome because we just switched to Himalayan Salt. 

    In my country (India) this Himalayan Salt is getting popular and people are getting aware of its benefits and avoiding table salt or iodized salt. In some stores they have special boards mentioning “Himalayan Salt Is Sold Here”. As usual the online rates are less compared to buying in the shop.

    The benefits of this amazing salt is mind-blowing. I have added Lies My Doctor Told Me book on my list thanks a lot for the recommendation.

    Best wishes to you, your family and your success, 

    Warm Regards,Paul

  15. It is necessary to increase our salt intake because salt is very vital and a vital electrolyte in our body. My major emphasis is that there should be moderacy in everything we ingest. Too much salt intake is not healthy and inadequate salt intake is not healthy as well and that is why it’s called for moderacy in all our body nutrients.

  16. Am really glad you talked about some myth that I have had about salt and that it can cause some health issues. The fact that you talk about the health advantage of sea salt compares to table salt. And moreover, I only know of white salt. I will try Himalayan salt and recommend it to my friends and family.

  17. Great post and good info.

    I didn’t believe in it until I met my wife, she showed me all kind of research and proof. 

    It indeed has a lot of benefits, and especially when on a diet. 

    For me it doesn’t matter so much, but for my wife does, since she is fanatic about it. 

    So the only thing I can say about this is that I totally agree with what you say here. 

    Thanks a lot for sharing! 

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