People have different connotations about consuming salt while fasting. Those who fast for religious reasons might believe that having common salt would break their fast. While in most intermittent fasting diets, consuming salt is encouraged since it has the much-needed electrolytes that help sustain a fast.
Let’s look into detail about intermittent fasting and what it means to add salt in your fast.
What Is Intermittent Fasting?
Intermittent fasting (IF) is the practice of alternating when you eat and when you don’t eat. Fasting can last up to 12 to 16 hours or done over periods of several days.
It is also identified as TRF (time-restricted feeding), or only eating at particular times of the day. Fasting for a certain number of hours each day or eating just one meal a couple of days a week can help your body burn fat.
In order to lose weight, you normally practice this by finishing your evening meal by 6 p.m. and then not eating anything again until the next day. This will produce better effects in terms of weight loss.
During your eating window, focus on nutritious foods rather than eating whatever you want at the time. This is because eating unhealthy foods will not help you lose weight, even if you fast, and may instead harm your general health.
What Is Salt?
Salt is a mineral composed primarily of the chemical sodium chloride. Most people use the terms “salt” and “sodium” interchangeably because salt contains so much sodium chloride (around 98% by weight). Evaporating salt water or extracting solid salt from underground salt mines can both be used to generate salt.
Table salt is refined before it reaches your grocery store to remove contaminants and any minerals other than sodium chloride. Anticaking agents are sometimes added to aid in moisture absorption, and iodine is frequently provided to help consumers avoid iodine shortage. For thousands of years, humans have utilized salt to flavor and preserve meals.
Interestingly, sodium is also involved in a number of biological functions, including fluid equilibrium, nerve conduction, and muscle contraction1,2,3. However, many health professionals claim that too much sodium can lead to high blood pressure and heart disease, although recent research has called this long-held belief into question4.
Does Salt Break A Fast?
Salt does not break a fast. Simply put, unadulterated, unprocessed sea salt contains no carbohydrates or protein. Both of these macronutrients are the key culprits that normally induce an insulin response.
Calories measure the energy your body can obtain from a food or beverage and can come from a variety of sources, including fats, proteins and carbohydrates.
The rule of intermittent fasting is that anything that has calories will break a fast and because salt doesn’t have any, it is safe to have during your fast.
Salt And Fasting
One of the primary benefits of intermittent fasting is that it lowers insulin levels. This benefits weight loss because higher insulin levels cause your body to switch off fat-burning (called lipolysis).
In contrast, lower insulin levels allow fat burning to be turned back on. When insulin levels are high, the kidneys are told to store sodium. Your kidneys may release more salt when insulin levels begin to fall during fasting. This release might result in salt loss, which must be compensated for in your diet5.
Sodium has a bad reputation, but it is essential for every bodily function. Sodium is required for electrolyte equilibrium. It is also employed in nerve transmissions, which means it is necessary to send a signal from your brain to the rest of your body. Not to mention, the previously held negative reputation of salt is unfounded. In reality, a 2014 analysis discovered no evidence that salt reduction is beneficial for heart disease prevention6.
Why Do You Need Salt While Fasting?
When fasting, it is critical to maintaining correct electrolyte balance and hydration levels by taking a tiny amount of salt.
Salt aids in water retention and modulates muscle and nerve function. Low blood pressure, dizziness, headaches, and exhaustion may occur if you do not consume enough salt during a lengthy fast.
However, don’t overdo it. Too much salt might harm your health.
Consult a medical practitioner or follow trusted fasting guidelines to ensure you’re getting the proper quantity of salt during your fast.
What Are The Benefits Of Sodium And Electrolytes?
To function effectively, your body requires several electrolytes, including sodium. If you’re curious about the health benefits of salt and why it’s so important, keep on reading.
1. Gives more energy
You feel sluggish when your salt levels are low. It would be best to have more energy because your cells’ electrolyte balance is imbalanced. Drinking extra sodium-based electrolytes will help you feel replenished by consuming critical minerals and fluids while rehydrating them. Furthermore, increasing salt consumption improves your body’s ability to digest carbs, producing more efficient fuel for your muscles and more energy.
2. Flavors a food
Unlike other flavor-enhancing condiments, salt is the most critical factor in improving taste. It’s a global flavor that increases the taste of sweetness without obscuring the flavor. A pinch of salt is always added to sweet goods like cookies and cakes because it improves the flavor.
When added in more significant quantities, salt intensifies the savory flavor known as umami. Not only that, but salt is an excellent way to enhance the flavor of your food without adding extra fat or sugar.
3. Helps to stay hydrated
Muscle cramps, dizziness, tiredness, and headaches are common symptoms of dehydration. Dehydration can be lethal in extreme situations. The benefit of sodium is that it keeps you hydrated by pulling water into our cells via osmosis. If your body lacks sodium, it will be unable to retain fluids, resulting in dehydration and increased thirst.
However, you should remember that a high-sodium diet can create dehydration, so if you eat a lot of processed foods or salty snacks, you must drink lots of water.
Types Of Salt You Should And Shouldn’t Be Used During Fasting
All salts are not made equal. While there are numerous types of salt, not all are loaded with natural minerals to help replace electrolytes in your body and get you back on track faster.
Here is some basic information about each type of salt to help you maximize the benefits of intermittent fasting and reach your weight reduction goals.
- Sea salt
Sea salt is a natural salt that comes in small grains or coarse crystals. Sea salt is extracted from evaporating seawater and contains trace amounts of ocean minerals such as potassium, iron, and calcium. It also aids in regulating fluid balance and blood pressure in your body.
In addition to having a higher concentration of trace elements, particularly sodium, sea salt is lightly processed and generally has low sodium levels. A nutritional study shows that sea salt comprises 2,000 mg of sodium per teaspoon, whereas table salt contains 2,300 mg per teaspoon. With this benefit, you can use less sea salt and reduce sodium intake7.
- Pink salt (Himalayan salt)
Himalayan pink salt, mined from the Salt Range mountains in the Himalayas, gets its signature rosy hue from mineral-rich deposits. Known for its beneficial electrolyte minerals, such as potassium, magnesium, calcium, and iron, it has less sodium than table salt.
Even though it’s mined like rock salt, Himalayan pink salt is technically a sea salt.
It has been used for medical purposes since ancient times. One study8 analyzed the mineral contents of various types of salts, including pink Himalayan salt and regular table salt. It demonstrated that sea salts harvested from different parts of the world have different mineral content. It may be possible to use less of some sea salts to obtain the same salty taste as a food containing traditional salt but having a lower sodium content.
Proponents of intermittent fasting assert that pink salt is a healthier source of sodium when compared to other salts. When fused with water, its mineral-rich content can help curb hunger by boosting electrolyte deficiency and keeping your energy levels up. So you can gain energy to get you through longer fast.
- Table Salt
Table salt (salt often used in restaurants) is created from refined sea salts (alkali) and has few to no minerals found in Himalayan salt or sea salt. Regular table salt contains several chemicals, binders, and anti-caking compounds that harm one’s health.
This means that taking regular table salt during an intermittent fasting phase can be counterproductive—it won’t provide the necessary minerals and electrolytes, and your body won’t gain the full benefits of fasting.
- Kosher Salt
Kosher salt is mined from salt deposits or evaporated saltwater and is mainly used for seasoning due to its superb taste, gritty texture, and quick dissolve rate. Kosher salt crystals are enormous, which allows them to drain blood from meat more quickly, speeding up the koshering process.
Unlike table salt, which contains additives and is supplemented with iodine, kosher salt is typically purer and does not contain anti-caking agents. Kosher salt distributes sodium to maintain optimal fluid levels and helps your nervous system like other salts.
What Are The Risks Of Overdosing Salt?
The greatest danger of sodium is an excess of fluid in your body, which can lead to heart failure. The American Heart Association suggests that consumers consume no more than 2,300 mg of sodium daily. It also indicates that persons over 50, as well as those with hypertension, diabetes, or chronic kidney disease, consume less than 1,500 mg per day to help prevent significant problems9.
Some of the risks include:
- Increases blood pressure
When your body’s salt concentration is too high, it will attempt to dilute the salt by retaining more water in the bloodstream via osmosis. This causes an increase in blood volume and an increase in pressure against the artery walls, resulting in high blood pressure.
In a study of over 100,000 people, eating more sodium than the recommended amount was linked to more significant blood pressure10.
- Increases risk of heart diseases
Salt overconsumption can cause high blood pressure, increasing the risk of coronary heart disease. Excess salt can induce fluid retention, placing strain on your heart and putting strain on your circulatory system to circulate blood throughout your body. This raises the possibility of acquiring cardiovascular disorders such as severe heart failure.
How To Have Salt While Fasting?
It is not suggested to consume excessive salt while fasting since sodium raises the danger of blood pressure. You can consult a doctor to determine the appropriate amount of salt for your body. Most healthy persons require 500 mg of sodium daily, which is less than half a teaspoon. The amount of salt needed is also determined by the length of your fast and your eating habits11.
When you exercise frequently, your body loses electrolytes through sweat and requires more salt than usual. Aim for 800 to 1000 mg of salt per day or one teaspoon at this time.
You can satisfy your electrolyte requirements during fasting by eating nutritious foods such as prunes, almonds, beans, and bananas. If you are fasting strictly, you can save yourself from hunger pangs by drinking salt mixed in warm water.
Does Himalayan Salt Break A Fast?
Since Himalayan salt has more minerals than common salt, it’s common to wonder if Pink Himalayan salt will break a fast.
As mentioned, Himalayan salt is mined from the mountains of the Himalayan salt range. It contains minerals such as calcium, magnesium, iron, and potassium. Though common salt has a trace of these minerals, pink salt is regarded as more nutritious and does not disrupt the fast as much as common salt.
However, there is no empirical evidence to support the claimed benefits of pink salt over regular salt for meeting the body’s nutritional needs when fasting. On the other hand, pink salt contains less iodine than ordinary salt. If you have pink salt, you may take supplements to receive the most iodine for your body.
Can You Drink Salt Water While Fasting?
Yes! A pinch of sea salt or other electrolytes added to your water will not break your fast. It simply improves it by adding crucial trace minerals and electrolytes to keep you hydrated, which is critical when fasting.
Sodium is an electrolyte crucial to your health, heart, and brain function. It accounts for around 0.4 percent of your body weight. Because your body naturally loses sodium while fasting through perspiration and urination, adding a pinch of salt to your water can help replenish lost sodium.
Fourteen teaspoons of salt per liter of water are the recommended amount. This will help prevent dehydration symptoms such as headaches, fainting episodes, and nausea.
Summary
When practicing intermittent fasting, remember that sodium is a crucial electrolyte that aids in the equilibrium of your body’s fluids. However, it is still best if you stick to the daily salt recommendations, as too much sodium can lead to health problems such as high blood pressure.
Salt, which is primarily sodium chloride, aids in the regulation of vital bodily processes. Because of the potentially detrimental consequences of too much salt, consider using pink Himalayan salt instead for its less sodium content.
