Is Sodium the Real Culprit?

Sodium is not killing us. Processed foods are.

A naturopathic doctor coming to the defence of salt? Well, not entirely. Let me explain by first exploring the concept of biomarkers …

In medicine, a biomarker is a substance or property that can be detected and measured. Its measurement can indicate the progression of disease or the effectiveness of treatment. For example, in studies years ago researchers measured beta-carotene in subjects’ blood and noted that individuals with low carotene levels had elevated risks of  heart disease and cancer. This led to the assumption that beta-carotene should be supplemented as a preventive measure. However, large human trials showed no benefit, and in some cases, detriment, from beta-carotene supplementation. The reason being is that beta-carotene alone is not responsible for the effects. Rather, beta-carotene is a biomarker for the consumption of fruits and vegetables. Individuals who consume more fruits and vegetables have higher beta-carotene levels and reduced risk of heart disease and cancer. Beta-carotene just serves as a marker for what actually is causing the effect – in this case, fruits and vegetables.

So what does this have to do with salt?

Well, when we look at studies done on sodium consumption, we begin to see similarities to those early studies on beta-carotene.  Disease risk increases as sodium consumption increases. But, where does the majority of this salt in our diets come from? Processed and packaged foods. Over 77% of an average North American’s salt intake comes from processed foods.

So is it the salt that is really killing us?

Researchers have recently advocated that our sodium consumption be reduced to 6 grams or less per day. It is practically impossible to consume that amount with a salt shaker alone. The average North American eats 9 to 12 grams of sodium per day. Imagine what that amount would be if no processed foods were eaten?

Take a look at some of the nutrition labels on the canned and packaged foods in your pantry. A typical dry packet of tomato soup, for example, contains about 3.1 g of sodium per 100 grams. That’s half your recommended daily salt intake right there!  An average bag of potato chips has about 850 mg of sodium per 100 grams. And who eats just 100 grams of tomato soup or potato chips?

Salt is a biomarker of our consumption of processed foods. Our salt shaker is not the enemy. Processed foods are.

Consider how beta-carotene alone couldn’t account for the reduced disease risk that vegetables provide. It’s because the whole is greater than the sum of its parts. There are so many more nutrients in vegetables that provide additional benefit. So, too, there are so many more harmful chemicals, in addition to salt, in these packaged foods.

The good news is that awareness is growing and more and more international organizations are taking action. Yet another reason to make the transition to a whole foods diet.

I encourage you to read food labels and take note of the amount of sodium you consume in a day. You may be surprised.

Do you agree? Do you believe salt is to blame or is the real culprit the packaged foods we eat?

Special thanks to my Nutrition teacher, Dr. Philip Rouchotas, who taught me about the concept of biomarkers and the importance of critical thinking. This post is an extension of his teachings.