Key TakeawaysA new study found that people who added table salt to their food were at a higher risk of developing type 2 diabetes.Experts say the link between sodium and diabetes likely exists because salt encourages overeating.The American Heart Association (AHA) and the Food and Drug Administration (FDA) recommend that adults limit their sodium intake to no more than about 1 teaspoon of table salt per day.

Key Takeaways

A new study found that people who added table salt to their food were at a higher risk of developing type 2 diabetes.Experts say the link between sodium and diabetes likely exists because salt encourages overeating.The American Heart Association (AHA) and the Food and Drug Administration (FDA) recommend that adults limit their sodium intake to no more than about 1 teaspoon of table salt per day.

New research suggests that sprinkling extra table salt on your meals could play a part in your risk fortype 2 diabetes. The study showed that people who frequently added salt to their meals were more likely to develop type 2 diabetes than people who rarely or never salted their food.

It’s well-known that limiting yourintake of saltcan help prevent heart disease andhigh blood pressure, but the new study “shows for the first time that taking the salt shaker off the table can help prevent type 2 diabetes as well,”Lu Qi, MD, PhD, lead author of the study, HCA Regents Distinguished Chair, and a professor at the Tulane University School of Public Health and Tropical Medicine, told Verywell.

Qi and his research team think the findings could support interventions to help people lower their sodium intake and, perhaps, lower their diabetes risk. Here’s how to start cutting back.

Study FindingsFor the prospective cohort study, which was published inMayo Clinic Proceedings,Qi and colleagues analyzed health data from 402,982 adults in the UK Biobank cohort from March 2006 to October 2010. The age range for participants was 37 to 73 years old. None of the participants had diabetes, chronic kidney disease, cancer, or cardiovascular disease at the start of the study.After 11.9 years of follow-up, over 13,000 people had developed type 2 diabetes. The researchers noticed that the people who reported adding salt to meals in their questionnaire had a higher risk of type 2 diabetes than the people who “rarely” or “never” salted their food.

Study Findings

For the prospective cohort study, which was published inMayo Clinic Proceedings,Qi and colleagues analyzed health data from 402,982 adults in the UK Biobank cohort from March 2006 to October 2010. The age range for participants was 37 to 73 years old. None of the participants had diabetes, chronic kidney disease, cancer, or cardiovascular disease at the start of the study.After 11.9 years of follow-up, over 13,000 people had developed type 2 diabetes. The researchers noticed that the people who reported adding salt to meals in their questionnaire had a higher risk of type 2 diabetes than the people who “rarely” or “never” salted their food.

For the prospective cohort study, which was published inMayo Clinic Proceedings,Qi and colleagues analyzed health data from 402,982 adults in the UK Biobank cohort from March 2006 to October 2010. The age range for participants was 37 to 73 years old. None of the participants had diabetes, chronic kidney disease, cancer, or cardiovascular disease at the start of the study.

After 11.9 years of follow-up, over 13,000 people had developed type 2 diabetes. The researchers noticed that the people who reported adding salt to meals in their questionnaire had a higher risk of type 2 diabetes than the people who “rarely” or “never” salted their food.

Why Is Salt Linked to Diabetes?

Experts who were not involved in the study say that salt itself may not be causing type 2 diabetes; rather, it could be how sodium influences dietary habits.

For example, salt encourages people to eat more. If people eat more than they need to, they may gain weight. If people gain weight, they have a higherbody fat percentageorobesity—knownrisk factors for type 2 diabetes.

“We know that increased salt intake increases appetite and, therefore, more macronutrient intake, leading to increased calorie intake and weight gain, which leads to increased incidence resistance,”Elkin Nunez, MD, an endocrinologist atAtlantic Health System, told Verywell.

Qi agreed, adding that salt makes food taste better. Yummier food tends to make people want more of it or larger portions. Over time, these habits can lead to a higher body fat percentage and, in turn, a higher risk for type 2 diabetes.

“We analyzed, and our data suggest that higher adiposity related to adding salt might partly account for the associations,” said Qi.

The research findings don’t show a clear cause-and-effect relationship between salt and diabetes, and researchers know there are many risk factors for type 2 diabetes that have to be taken into account.

As Nunez said, the “potential association or link is not as strong as, for example,genetic inheritanceand obesity, which are far stronger links” to type 2 diabetes risk.

Should You Try a Salt Substitute?

How Much Salt Is Safe to Eat?

The American Heart Association (AHA) and the Food and Drug Administration (FDA) recommend that adults limit their sodium intake to no more than 2,300 milligrams (mg) per day—about 1 teaspoon of table salt.

“If you’re using the salt shaker more than once a day, you’re likely consuming more salt than you ought to be,” said Nunez. “The same goes for products such as regular ketchup, which typically has a high sodium chloride (salt) concentration.”

Frequently eating packaged, prepared, and restaurant foods can be another indicator that your salt intake is excessive. If it is, you wouldn’t be alone—more than 70% of the sodium Americans consume comes from these sources.

How to Lower Your Salt Intake

How to Cut Back on Salt

If you’re thinking about eating less salt, Nunez said your best bet is to talk to your healthcare provider or a certified nutritionist. They can make recommendations for you that align with your dietary needs and health goals.

In terms of taste, it’s difficult to replicate regular table salt (sodium chloride). However, Nunez said there are plenty of alternatives you can explore to flavor your food.

For example, try seasoning your food with garlic, ground black pepper, lemon juice or zest, balsamic vinegar, truffle oil, paprika, onions, and various herbs and spices, such as rosemary, thyme, cumin, turmeric, oregano, cumin, mint, and basil. You can use these salt alternatives for a variety of meals, like pasta, fish, shrimp, meats, and vegetables.

What This Means For YouA high-salt diet can raise your risk of several chronic health conditions, and a new study suggests type 2 diabetes could be added to that list. Limiting your salt intake and choosing salt alternatives can help you reduce your risk.

What This Means For You

A high-salt diet can raise your risk of several chronic health conditions, and a new study suggests type 2 diabetes could be added to that list. Limiting your salt intake and choosing salt alternatives can help you reduce your risk.

4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang X, Ma H, Kou M, et al.Dietary sodium intake and risk of incident type 2 diabetes.Mayo Clin Proc. 2023;98(11):1641-1652. doi:10.1016/j.mayocp.2023.02.029Centers for Disease Control and Prevention.Diabetes risk factors.Food and Drug Administration.Sodium in your diet.American Heart Association.How much sodium should I eat per day?.

4 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wang X, Ma H, Kou M, et al.Dietary sodium intake and risk of incident type 2 diabetes.Mayo Clin Proc. 2023;98(11):1641-1652. doi:10.1016/j.mayocp.2023.02.029Centers for Disease Control and Prevention.Diabetes risk factors.Food and Drug Administration.Sodium in your diet.American Heart Association.How much sodium should I eat per day?.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Wang X, Ma H, Kou M, et al.Dietary sodium intake and risk of incident type 2 diabetes.Mayo Clin Proc. 2023;98(11):1641-1652. doi:10.1016/j.mayocp.2023.02.029Centers for Disease Control and Prevention.Diabetes risk factors.Food and Drug Administration.Sodium in your diet.American Heart Association.How much sodium should I eat per day?.

Wang X, Ma H, Kou M, et al.Dietary sodium intake and risk of incident type 2 diabetes.Mayo Clin Proc. 2023;98(11):1641-1652. doi:10.1016/j.mayocp.2023.02.029

Centers for Disease Control and Prevention.Diabetes risk factors.

Food and Drug Administration.Sodium in your diet.

American Heart Association.How much sodium should I eat per day?.

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