Studies actually show that the effects of sodium may follow a J-shaped curve. Too little and too much are both harmful, the sweet spot is somewhere in between.

Also be aware that if you’re on a low-carb diet, your sodium requirement may go up.

It is probably best to consume unrefined varieties of salt, such as sea salt and Himalayan rock salt. They also contain various trace nutrients and many natural minerals that may be important. Refined and fortified varieties contain only sodium, chlorine and iodine and tend to contain chemicals traces from the refining and bleaching processes that are generally not healthy. Extra iodine as may be required can be obtained from other appropriate food items.

Rock salt is also called ‘Sendha Namak’ in India. It is commonly used in Ayurvedic medicines and during religious fasts. Rock salt is obtained from the vast beds of dried up ancient lakes and seas in the Himalaya Mountain. These beds may be hundreds of metres deep. Such salt could be colourless or yellow or in various hues of blue or even pink depending on the impurities. It is a much larger grain, coarse and unrefined. Rock salt is also used as a condiment and as a food preservative. It is less salty and has a lower sodium content than table salt and contains potassium, and hence, improves digestion, lowers blood pressure, boosts metabolism, and reduces sugar cravings. Rock salt is also used as a digestive aid and to relieve heart burn and as a laxative. A 1/2 tsp of rock salt in a glass or two of water also relieves muscle cramps and leg aches.

Another good salt is the Garlic Rock Salt from Himachal Pradesh. It is a flavourful fusion of natural Himalayan rock salt with roasted garlic, this artisanal salt is far superior in terms of health as well as taste to your iodized table salt. Its combination with garlic (which also helps reduce blood pressure and sugar levels) makes it a better alternative to table salt for people with hypertension or diabetes.

Given that most people get most of their sodium from processed foods and those studies on sodium restriction don’t show any benefit, then perhaps the approach to optimizing your sodium intake should be;

No obsessive counting of milligrams:

1. Eat real food.
2. Add salt whenever appropriate to make your food taste good.
3. Be aware of the salt content of processed foods. Sodium shows up where you least expect it, not only in food additives and as a preservative, but also in foods that don’t taste salty, such as doughnuts, pastries, breads and carbonated drinks. AVOID.

When you cut down on carbs your body needs more salt say, a half to one teaspoon of sea or rock salt everyday, or even better an electrolyte drink.

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