Please NOTE: If you have kidney issues or take medication that can affect your potassium levels (e.g. beta-blockers), potassium salt may not be right for you, please talk to your doctor before introducing it.
Actually the biggest risk re elevated potassium when using potassium chloride and BP meds are with ACE-Inhibitors or ARBs (angiotensin receptor blockers). I recommend the Morton Lite salt (50/50) and suggest nevertheless trying to go light on adding salt, to allow adjust the palate. Works like a charm and cuts both blood pressure and hyperkalemia risk.
As a Renal RD, I'd recommend adding a disclaimer that this would NOT be appropriate for anyone with late stage kidney disease (mainly ESRD). Aside from that, great info, I've always recommended this for otherwise healthy pts.
Dr. Sean Hashmi has a lot of good info on kidney disease. While adding potassium chloride might not be good, have you seen success with eliminating animal protein or other interventions in the fight against CKD?
I am 39 and I had hypertension for the last 5 or 6 years. In the last three weeks I decreased my salt intake by almost half and since then my BP is completely normal and I am off my medication.
On the other hand I'm 63, eat huge amounts of salt, and my BP is consistently on the low side of normal. Not everyone has the same reaction to salt intake.
@@650tonyd I'm sure if you look hard enough you could find a heroin doctor that says heroin is good. People love to hear good news about their bad habits.
Potassium chloride is what I use to ferment my own kimchi, sauerkraut, dill pickles, hot chili salt, pickled okra, and corn relish. It works perfectly and tastes exactly like salt. So my family and I eat delicious home-fermented foods without any increase in our sodium levels.
Thanks! It never occured to me to use KCl instead of NaCl for fermentation, although I use it to season ragouts, soups, sauces etc. The 2 salts taste similar, not identical, to me, so I wondered if it's because I mainly use it in things served hot? I'll know in a few days.
Hey Gil, I wanted to mention that I started using potassium chloride as a salt substitute after watching your videos but I started to run into a problem. My blood pressure started to rise. I have history of stroke so my cardiologist put me a beta blocker because I have high blood pressure. I tried a lot of other blood pressure medications but the only I found, that had minimal side effects was Bystolic. When I looked online I discovered that it was the potassium chloride interacting with the Bystolic that was causing the sudden, sharp rise in my BP. So I stopped using the potassium chloride and everything is back to normal. Just so you know, my BP went from about 120/70 to 170/117. So maybe you need to warn people that potassium chloride is not the greatest salt substitute for everybody and for people like me, who have a history of stroke, it could potentially be lethal.
After a major heart attack six years ago I suffer from a level of heart failure. My heart was already enlarged after going through three massive rounds of chemo and more chemo in preparation of a bone marrow transplant. My BNP was over 700 after the heart attack. I gave up salt and don't eat processed or restaurant food. My BNP is now 253 after giving up the salt. My natural sodium intake is between 200 mg and 300 mg a day for the last six years. My latest echo showed my enlarged heart is now normal sized with the only lingering problem is a slight thickening of the left side wall. My doctor is amazed.
Your Left Ventricular Hypertrophy (enlarged heart) is a symptom of un-treated Primary Aldosteronism. Your restricting Na as you have done will help but at 200 - 300mg that is still perhaps too low.
@@paulkabrna345 do not diagnose anyone on the internet.. Cuz that's a very very very unscientific thing to do.. Or maybe try using "could be" insteof "is"..
@@scienceislove2014 my comment is a reflection of 45 years of dealing with Primary Aldosteronism. It's not diagnosis but a means of pointing in another direction.
Mama’s boy here, too. Starting caring for her 20 years ago. She turned 102 a couple of months ago. She had had a heart attack when I started caring for her. Offered her choices from my now 47 year vegan diet. After a year she no longer desired any meat and a few years later stopped all fish after reducing over time. “I just don’t like them anymore.” So take note, you are now in it for the long run. Looking forward to more sodium analysis. Mom does run slightly low in her bloodwork. I give her coconut water to help with that.
I am concerned about iodine. I am vegan and it is hard to come by naturally. So I bought the Morten's lite 50/50 blend. Wow, I teaspoon is 50% of daily potassium and 100% iodine and half the sodium. Hell yeah! Thanks for bringing this to my attention. I am giving my dad , who had a stroke a couple of years ago, a jar of it tomorrow. I love your channel🍄 And I am sending him this video!
Impressive results! as a registered dietitian I often discuss salt intake with my cvd-patients and recommend a brand of mineral salt we have here in Sweden where they've replaced 50% of the sodium with potassium and magnesium. It's such an easy change for many of my patients. now I have some good statistics of the benefits to present as well! I can recommend the alternativets with magnesium since it too can help improve heart pressure. thank you!
The brand in Sweden is Seltin Mineralsalt and thats the only readily available option here. Even if I knew where you live, I have no idea what brands you can get a hold of in the stores there. Look for any salt that is 50% sodium and the rest a mix of potassium, magnesium and iodine - that's what I recommend.
Salt is terrible for you and if you eat processed foods you should limit your intake as much as possible. Just cos you need some salt doesn't mean that its healthy
@@Lb-ri5wr that's exactly what it means. Our body needs salt, it's essential and healthy for us in the proper quantities. Overdoing it is unhealthy, simple as that.
2 года назад+1
@@mikev4755, why should I? Most doctors don’t know sh*t about nutrition. As for the “toxic” effects of micronutrients, the question is at what dose does sodium start to cause deleterious effects on the body and what is the minimum (and maximum) dose required for optimal health (long term).
I’m 74 and because my BP was 137/90 or higher I was prescribed Lisinopril/HCTZ. About a year ago I switched to Morton Lite Salt, subsequently I’ve had to decrease my blood pressure medication by 75% as I was getting dizzy whenever I stood up. My BP was as low as 91/51.
I was taking lisinopril for my BP. I then I started eating zero processed foods, and don't add any salt to anything. My BP was going down and one day I measure it and it was 99/some low number I can't remember. My first reaction was that the 99 was my diastolic and my blood pressure was going out of control. Took me a while to realize that wasn't the case. I'm currently off my medication but monitor my BP everyday.
I have hypertension and years ago before being diagnosed I tried potassium chloride. There’s definitely a different taste. I’ve never been much for adding salt to food once it’s cooked, but cooking with salt is a must, it’s the best flavor modifier known. I do appreciate the information provided by the study, using a combination of potassium and sodium is something I’m going to try
Essentially nailed it! The only issue is that many people find pure potassium chloride, doesn’t taste favorable, metallic aftertaste for many. The 50-50 versions like Morton Lite Salt work phenomenally well for taste and effect and we use it in our house… and, just like you, I have made sure it’s what’s available in my mothers home 👍🏽 #FellowMamasBoyDoc
@@rejoyce318 pure potassium chloride is yuck - many describing a metallic aftertaste. It needs to be blended 50/50 with regular salt (sodium chloride) which then results in taste tests often giving it higher scores than pure sodium salts.
Sodium needs vary within the frame of your dietary amount of carb intake. A high carb diet causes you to retain more water, and sodium will need to be reduced, as opposed to a low-carb diet, in which you have to increase your electrolyte intake.
It would be awesome to see a video on histamine intolerance issues with diet and what literature exist out there about managing/fixing it. A lot of people (myself included) struggle with this issue.
Me too. And the typical solution on reducing histamine-rich foods is not a good solution. And also, the link with oxalates & flavonoids makes the things much worse.
This is the best nutrition channel Ive come across and Ive been watching stuff on nutrition for more than a decade now. That being said, he seems to be filmed by a flip phone camera. Investing in a good quality camera and lighting would go a long way in matching the quality of the content with quality of production. Sound is ok, which is the most important.
I started having swollen feet usually after meals but for some reason the swelling continued even for a couple of days and a sudden increase in spider veins around ankle areas. Finally diagnosed with having venous insuffeciency in both lower legs. I wanted to try reducing my salt intake before starting to use my prescription. Please note I usually fast and when I break my fast. I overdosed salt (like 2 teaspoons full at first meal). When I switched to a 50/50 formula (sodium/potassium), no more swollen ankles. And as I was searching for if potassium salt was harmful, I came across this video and glad I did. If your going to maske a switch from regular salt to “light salt”, just make sure to find one with iodine in it if most of your daily iodine comes from your table salt. Most lite salts do not have it.
I've been using Original No Salt which contains potassium chloride, potassium bitartrate, adipic acid, silicon dioxide, mineral oil, and fumaric acid. I find that it tastes like salt and works quite well for everything I use it on. My taste sensitivity to regular salt has gone way up since switching to potassium salt, so apparently it doesn't stimulate the taste buds the same way sodium salt does. But I have some concerns about the additives -- namely the mineral oil, which may have negative cardiovascular effects, and the fumaric acid. The fumaric acid is a confusing topic because the papers I looked weren't always clear about the differences between fumaric acid and fumaric acid esters. So it wasn't entirely clear if fumaric acid has the same potential to damage the heart, kidneys, and liver and fumaric acid esters. Even if it does, it's not clear if the presumably small amount of mineral oil and/or fumaric acid in this product would have any effect at all. Gil, would you please do a video about this? If this is too small a topic to do a dedicated video on, maybe you could do a video or a series of videos on common food additives that people might have concerns about.
My husband, an interventional cardiologist, was a big fan of potassium chloride and the 50/50 lite salt. Unfortunately, it has a strong metallic whang to me. Fortunately for me, I neuro-adjusted to no salt, along with my plant based diet.
The chloride part in the potassium chloride is not entirely uncontroversial. There is a study going on to research the effects of replacing potassium chloride with potassium carbonate or citrate for kidney patients.
I watched this video a couple weeks ago and have been trying since then a mixed Na/K salt, so I came back to provide a feedback! I found the downside to it (there had to be one!). It's taste. It's a little bitter compared to normal salt, so this might be a problem to those more demanding taste buds! Not a huge deal, but there's an aftertaste. Obrigado por mais um excelente video, Gil!
Younger people taste bitter more which is why a lot of vegetables are "yucky" to them. Personally even as and old person I can definitely taste the bitter aftertaste of straight up KCl, but a 50/50 NaCl/KCl mix tastes exactly like NaCL to me even when I taste it directly (not on food). Younger people are more likely to still taste the bitterness. I suspect that's why the study used 75/25 NaCl/KCl; many people wouldn't notice the KCL at all at that level. Still, some people are bitter supertasters and might detect the aftertaste even on food at that level. Maybe it could be a cue to reduce your overall salt intake; reduce the salt mixture until the bitter isn't detectable. Since this will sensitize your palate to saltiness you might eventually able achieve a salty flavor without bitterness.
Here in Spain most supermarkets sell Potassium salt. I usually buy mine for around €1. It's a no brainer. It's cheap, last for ages and the benefits are amazing. Use it in a less processed and healthier eating routine and the results are amazing.
@@ricardo33086 Hi The salt that I am using at the moment is Mercadonas own brand Hacendado. It is listed as Salt with 60% less sodium than common salt. The main ingredient is Potassium Chloride followed by Sodium Chloride and an anticaking agent. The total salt is listed as 39.3g per 100g of product. The container contains 250g of Product. I have also used Alcampos own brand Potassium salt with reduced sodium in the past. Kind regards David 🙂
@@ricardo33086 no salt and nu salt are the 2 popular brands that sell at the supermarket. they costs about 1 cent per gram. so it's cheap and affordable.
The weight of 1 teaspoon of potassium chloride (KCl) depends on the form and brand, but generally: 1 teaspoon of potassium chloride weighs around 5 grams. This is based on the typical powdered form of potassium chloride. If you're using it as a supplement or a salt substitute, it's important to measure carefully, as potassium can accumulate in the body and lead to serious health issues if consumed in excess.
I am really interested in your upcoming video about too little salt. I have decreased my salt dramatically over the last year and have seen enormous improvement in my BP. I asked my Dr.s about minimum salt because I don't eat processed foods or eat out. All salt I eat is added purposefully. One general practitioner told me minimum 500 mg per day. My neurologist told me to keep it between 600-1000 mg per day. I would like to see the science behind this, as it is VERY easy for me to go to ZERO per day, and I have seen vegans on youtube who claim they do this and they are healthy. Currently I stay around 600 mg per day. It is true that once you drop the amount of salt, even a little salt tastes really salty!! Thanks for your videos!!!!!!!!
@@NutritionMadeSimple Agreed! I should have said "sodium" as this is what is counted when added to my foods, and taking into account the natural amount of sodium in each food source. :) I have to stop using those two words interchangeably! Old habits are hard to break!!!
Refreshing change from other health videos! You actually cite scientific studies! Also I think those channels have alot of bots claiming success stories just to promote credibility and then but their products/sponsors.
Thanks for the info. I'll have to try this. In Finland we have sometihng call Pansuola (Pan salt?) It has the following... Sodium chloride 57%, Potassium chloride 28%, Magnesium sulfate 12%, Lysine hydrochloride 2%, Anticaking agent 1%, Potassium iodide 0,0036%
Nutritional yeast is a great hack. Lots of benefits. It also tastes a bit like Parmesan cheese. It may look expensive, but you don't need much per serving so a package lasts a long time.
Thank you this may be a lifesaver for me!!! I have high blood pressure I love salt!!!!! I've never cared that much about sugar (it said that people either have a sweet tongue or umami tongue) I love all things pickled, salty, vinegar and I just eat too much salt I know that so I'm going out today and I'm going to buy some of that potassium chloride and switch that in my diet!!!!!!
Adding potassium chloride is a great idea. But in natural UNREFINED sea salt such as Celtic®sea salt or Baja Gold®sea salt, you get 80 additional trace elements, including magnesium, all of which are needed. I use mostly Baja Gold and then add in some potassium chloride, and a small amount of magnesium chloride, and a small amount of epsom salt (magnesium sulfate) For hydration, I put about a teaspoon of this mix in a quart of water along with about 1/8 teaspoon of McCormick®powdered Umami, this tastes like soup, and it's better than most commercial electrolyte powders. We shouldn't be eating the typical refined table salt, or refined sea salt for that matter. The refining process removes the essential trace elements.
Potassium is good. But it tastes metallic to a modest degree, as personally experienced. A salt free diet does sensitize salt perception and dramatically increases appreciation of other flavors masked by sodium chloride.
One of my favourite food RUclipsrs - Helen Rennie - has a video on how Potassium Chloride affects the taste of certain foods. Well worth a watch if you're big on cooking and would like to try incorporating alternative salt products into your diet.
I am eating hummus right now with 35% potassium chloride (a sodium-reduced salt sold in Swedish stores). I don't notice any difference. For dishes where I know the exact amount of salt I use I just swap. Except for pesto (disgusting) I haven't noticed any difference.
I hope the following question gets answered because I believe it is important. I take lisinopril and eating too much potassium can cause some serious problems. For example, I need to not eat more than one or two bananas in a day. Potassium chloride would add potassium, correct? It seems like a good idea, but is it with some caveats?
I sometimes buy no salt added soup and mix it with regular soup to get the sodium percentage down. Some soups are "reduced sodium" but that limits my choices.
Also nice for folks who want to make their own electrolyte drink or supplement, NuSalt might be a new thing in the last 2 years, but it's 100% potassium chloride, add some magnesium of your choice and table salt if you want extra sodium from working out or a vegetarian diet.
For anybody living in Switzerland: The old classic Herbamare is mostly potassium chloride. Some added herbs though, which made me not like it as a kid. Haven't tried it recently.
Just asked the Pharmacist if they have Potassium Chloride for nutrional purpose. He said no, that they have it for chemical use (whatever that means) and in the pure form one would need in a prescription! He also said it would be dangerous to eat it in pure form as substitute to salt! Gil, can you please clarify if Potassium Chloride in this study is beneficial in mixed content with regular salt/herbs or, in other words, are there risks associated using it purely as substitute to salt?
I have low blood pressure and am hypoglycemic. I also breakout in hives from gluten. I only weigh 98lbs and am 5’2” and am 62 and I cook most of my food from scratch, including salad dressings etc. I do buy GF bread b/c it’s too hard to bake. So I salt my food and use only sea salt, pink Himalayan mostly. I look at salt as the vital nutrient it is and use the best quality and wide variety as I can find. I need a little extra salt to keep my blood pressure up 😅 but because I limit processed foods in my diet I can control my salt intake.
Before I switched to the Mediterranean diet two years ago, I was on the ketogenic diet. To prevent leg cramps and nausea, my dietitian recommend drinking electrolyte beverages. Electrolyte powders (LMNT, BioSteel) are very expensive. I looked at the elements and minerals in these products. I recognized that it was the same ingredients in Morton’s Lite Salt. Since then, I’ve been making my own electrolyte beverage by adding water and lemon. It worked for the leg cramps, but it also reduced my blood pressure (although losing 85 pounds helped with that too.) My previous BP was 165/102. Last night, it was 111/60. Heart rate of 57. Morton’s Lite Salt.
If you are taking a diuretic, you may need to be careful about salt substitutes containing potassium. Some diuretics can cause potassium to get too high and high potassium is very dangerous as it affects the electrical conductivity of the heart
I tried potassium chloride a few years ago and didn't like it. It's salty all right, but a different kind of salty, with a metallic bitterness (at least according to MY taste buds). But it IS better for me so I think I'll try half and half. Thanks!
I find that making sure I have sweet veggies/fruit like tomatoes, carrots, sweet potato, banana to each meal makes my meals more enjoyable without the added salt.
I've been using No Salt (ingredients listed; Potassium Chloride, Potassium Bitartrate, Adipic Acid, Silicon Dioxide, Mineral Oil and Fumaric Acid.) And to get my Iodine I'm adding a pinch of Maine Coast Wild Atlantic Seaweed Dulse. But I'm not using the Potassium Chloride No Salt to satisfy my taste buds. I lowered my sodium intake years ago. I'm using about a half teaspoon of No Salt to get more Potassium in my Diet and potentially help mitigate any excess sodium I might get from Canned Beans, although I'm in the process of switching to only Dry Beans and cooking them every other day.
If your sweating and exercising all the time. Plus eating pretty healthy. It's hard to eat too much salt. Your body sweats it out. If you drink water a lot during the day, it also helps.
I haven't added salt to my food since I started cooking for myself (except for the bread I bake). I find restaurant meals so salty that I rarely go out to eat. There is still plenty of salt in anything processed.
The weight of 1 teaspoon of potassium chloride (KCl) depends on the form and brand, but generally: 1 teaspoon of potassium chloride weighs around 5 grams. This is based on the typical powdered form of potassium chloride. If you're using it as a supplement or a salt substitute, it's important to measure carefully, as potassium can accumulate in the body and lead to serious health issues if consumed in excess.
I've had "no salt" (KCl) in my cupboard for ages to make my own electrolyte beverages for sports, but now that I know this I'm going to dilute our NaCl with it and see if my husband and kids notice! I'm going to try 50/50 & see. Also sending my whole family this video 😊 Thanks so much!
Oh, I just realized my KCl isnt iodized!! Not sure if other potassium salts are, but that's definitely something to be aware of! Eat seaweed and supplement iodine as needed, folks!!
@@Tinky1rs was just reading this. We buy our bread from a local bakery so I will ask next time I go in. I supplement with a potassium iodide drop every few days to be on the safe side since I'm breastfeeding, but also considering putting a couple KI drops in our plant milks henceforth. I just need to make sure I titrate to the right concentration for my kids since exceeding iodine RDA would not be good! Thanks for the tip :)
How do you make your electrolyte drink? I normally do half a teaspoon of magnesium and a quarter teaspoon of potassium, a quarter teaspoon of sodium and some flavor
Wow, many thanks for this info! I have high blood pressure and I would like to get it under control without taking meds. I have changed my diet recently but not my salt intake. Interestingly, a friend of ours visited a few weeks back and was a bit shocked at how much salt I was putting into the dinner I was making, but I thought, Huh, it's not salty what I make! Now, I know that we have become used to the salt. Many, many thanks!!
Lowering sodium intake for for older people may be a good idea, but I think it should be pointed out that low sodium is more of a risk factor for death than high sodium. If you work out and sweat a lot be careful of low sodium.
Well , I hardly work out. I have actually heard of people with low sodium in their blood that died after high workout intensity. I think they called it "hydro intoxication". Yea, so I remember this.
@@Quincycleits called water intoxication. Happens when you have an imbalance of electrolytes in your body. It could actually be fatal. Here you go:- en.wikipedia.org/wiki/Water_intoxication#:~:text=Water%20intoxication%2C%20also%20known%20as,limits%20by%20excessive%20water%20intake.
Worth mentioning that the RDA is 4700mg of K. If you measure your intake of electrolytes per day you will see how hard it is to make your RDA, yet Na remains relatively high in your diet. The other aspect to this is that plasma tests of potassium are not entirely reliable. You can be in range, however, extracellular K is leaking out to maintain plasma levels.
I get a lot of potassium with little calories from zucchini. The question I wonder though, is that since zucchini contains a lot of water, doesn't the water tend to have a diuretic effect and make some of the potassium be excreted by the kidneys?
if you add 1 teaspoon of potassium chloride into your food daily, then you should be ok. 1 teaspoon of potassium chloride contains about 3000mg of potassium. the other 2000m of potassium you can get from food.
Have you seen Oryx Desert Salt on shelf in Whole Foods? It is from an underground salt lake in the Kalahari Desert in Southern Africa, from a remote, pristine uninhabitable area. It is a renewable sustainable source, and is free from any pollution or contamination. Still contains vital trace elements and minerals and is not processed or refined. Naturally organic and delicious. Oryx Desert Salt grinders have a ceramic mechanism so is 20x and more refillable and doesn't grind plastic into your food.
I use a daily medication powder for constipation that contains potassium chloride but I also have low blood pressure and often feel dizzy when standing. So I have started to take more sea salt with meals. One benefit is it helps ease my bowel movements.
Ive been eating Morton lite salt for over year. 50/50 Sodium Chloride and Potassium Chloride. It taste just like 100% sodium chloride to me. My BP is now back in the normal range. I get it at walmart. It's less than $3.
My diet is essentially fruit, a lot of it, roughly 3kg a day for the past year with the addition of veggies salads (lentils/chick peas, beans, tofu with fresh leafy greens, tomatoes etc) with 0 salt and 0 oils/fat. Before that I was essentially fruitarian for 6 years. I train a lot, people tell me I will have salt deficiency. Is that possible with so many fruits and unprocessed whole food salads?
I went on the Esselstyn diet about 5 years ago and part of that is restricting sodium to the AHA recommended 1,500mg or less per day. Furthermore Esselstyn suggests not using table salt at all, but doing so along with a whole food plant based diet without packaged food can yield sodium levels of 200-300mg per day from just whole plants. As such, my BP dropped quite a bit to the point I didn't require medication for it anymore - continuing on that medication made me lightheaded. I will say giving up salt in food was one of the hardest things for me personally, as I'm much more of a savory food lover than a sweet food lover. As such, I had to deal with food that that tasted extremely bland, and it took me the better part of a year to get used to it. What seemed to do the trick was to add a combination of heat, acid, and umami. So some cayenne pepper for heat, vinegar for acid, and umami I got from tomato paste, and perhaps nutritional yeast (although not sure if that is technically umami or something else). Those combined for me to boost a food's flavor in a similar way that salt does. I have no idea why, but Esselstyn doesn't seem to approve of potassium chloride as a substitute. Maybe he thinks this will keep people "addicted" to salty tasting food and he wants to remove that addiction? I have no idea. It's one of the weird rules that he never backs up with actual science and why I no longer follow his diet, although I still eat a WFBP diet. But since I got used to not having regular salt, or potassium chloride, I no longer need either to increase flavor in the food I eat, so I don't feel a need to add it back in...
I am a very slim 62 year old whole food plant based vegan athlete. I tried a low salt diet but felt very flat when I run. I tried a 50/50 sodium potassium salt (in response to this video) and started getting cramps. In my personal experience I need the RDI (5000mg) of salt for best running performance. I am wondering too since I am WFPB and do a lot of exercise and consume a lot of whole grains and leafy greens to meet my energy needs, I feel my need for salt may be higher than the average too. Do you know of any studies on this? After many years of hearing the “salt is bad” mantra I feel conflicted when I strive for the teaspoon a day. One half of my brain is saying this stuff is white death and the other is saying how could it be bad when you feel better and run much faster for longer.
Or maybe ...you just don't need any extra potassium...as many fruits and stuff you already eat are pretty high in potassium already.. So it may be a problem for those eating processed junk and less good plants
Himalayan Pink Salt is quite good and healthy for the human body. I urge people to salt according to their taste. Some will need more of it than others. Salt is NOT our enemy, and the body requires it. I recommend avoiding table salt and stick with Himalayan Pink Salt, Redmond's Salt, or Celtic Sea Salt.
I use 50/50 Sea salt and Potassium chloride, and just mix it up myself. I bought it cheaper by getting PC by itself in bulk. 2.2lb @.65 cents ounce. Really interesting about that study. This also lowers exposure to Lead that can be present in most salt. I also take an Iodine supplement finding out that they are NOT adding the level of Iodine they claim to and the salt isn't iodized. Another thing is I generally won't salt food while I'm cooking it and just add it while eating to taste. Kinda of think since it's hitting your tongue on the surface the use is much less.
Take it with a grain of salt, and you’re a mama‘s boy! So phenomenally awesome. I love it and I really like this video and I’m glad you did it thank you so much have an honorable day
I have "low blood pressure" whenever I see the doctor but I love salty food, I put salt on everything, and love sprinking MSG on bacon. What's wrong with me? Am I deficient in something? Should I be substituting?
Hi doctor : how about a caveat about people at high risk of high potassium such as people with chronic kidney disease , people taking ACE inhibitors such as lisinopril , ARB such as valsartan or spironolactone etc ?
I use a salt substitute call, _No Salt_ It's readily available in local supermarkets and Walmart. Potassium chloride and Potassium bitartrate (cream of tartar, which is also used in baking)
According to: Veronica Franco & Suzanne Oparil (2006) Salt Sensitivity, a Determinant of Blood Pressure, Cardiovascular Disease and Survival, Journal of the American College of Nutrition, 25:sup3, 247S-255S, DOI: 10.1080/07315724.2006.10719574 Only a percentage of the population is salt sensitive. So isn't a general call to reduce sodium not supported by the evidence?
Morton Lite Salt was much less expensive on Walmart because it was being sold by a third party seller. If you looked at the listing, they were charging $10 for shipping so in fact it wasn't saving you anything over Amazon.
Great tip - I'm 68 and lost a ton of weight on Keto, but have been getting horrible leg cramps. I've come to the conclusion that I'm not getting enough potassium, so I am going to buy some of this - maybe mix it with some Cajun salt to make it interesting.
How about you add a potassium rich food (eg, no salt added tomato sauce; mashed potatoes) to a salty food (eg, rollmops; canned sardines)? Does it make it any better healthwise?
To me and many others pure KCl (potassium salt) tends to taste a bit bitter-salty, as opposed to the pure saltiness of NaCl (normal salt). Not necessarily when sprinkled on top of a finished meal, but when used in actual cooking, especially of foods that tend to have a bitter-ish aftertaste themselves (some veggies, etc.). So I mix it about 1:1:1 with pink himalayan salt and iodised table salt. Nobody can taste the difference if there is less than 50% KCl in the mix.
Please NOTE: If you have kidney issues or take medication that can affect your potassium levels (e.g. beta-blockers), potassium salt may not be right for you, please talk to your doctor before introducing it.
Thanks for the note, I was just checking that.
Another note maybe would be to advise people that don't eat seafood/seaweed, nor iodized salt to look into supplementing iodine.
@@flattlandermontgomery1524 Agreed. But check the label. Some potassium salt products include potassium iodide and thus provide iodine.
@@themotivator2587 Ohhhh, I didn't know that thank you.
Actually the biggest risk re elevated potassium when using potassium chloride and BP meds are with ACE-Inhibitors or ARBs (angiotensin receptor blockers).
I recommend the Morton Lite salt (50/50) and suggest nevertheless trying to go light on adding salt, to allow adjust the palate. Works like a charm and cuts both blood pressure and hyperkalemia risk.
As a Renal RD, I'd recommend adding a disclaimer that this would NOT be appropriate for anyone with late stage kidney disease (mainly ESRD). Aside from that, great info, I've always recommended this for otherwise healthy pts.
Dr. Sean Hashmi has a lot of good info on kidney disease. While adding potassium chloride might not be good, have you seen success with eliminating animal protein or other interventions in the fight against CKD?
I am 39 and I had hypertension for the last 5 or 6 years. In the last three weeks I decreased my salt intake by almost half and since then my BP is completely normal and I am off my medication.
congrats!
On the other hand I'm 63, eat huge amounts of salt, and my BP is consistently on the low side of normal. Not everyone has the same reaction to salt intake.
3 million people die every year due to overconsumption of salt - so it is important for most people. But yes individuals can have different effect.
@@650tonyd I'm sure if you look hard enough you could find a heroin doctor that says heroin is good. People love to hear good news about their bad habits.
I done exactly what you done and noticed no difference. I then done the opposite and my BP is normal now.
Potassium chloride is what I use to ferment my own kimchi, sauerkraut, dill pickles, hot chili salt, pickled okra, and corn relish. It works perfectly and tastes exactly like salt. So my family and I eat delicious home-fermented foods without any increase in our sodium levels.
Thanks! It never occured to me to use KCl instead of NaCl for fermentation, although I use it to season ragouts, soups, sauces etc. The 2 salts taste similar, not identical, to me, so I wondered if it's because I mainly use it in things served hot? I'll know in a few days.
Hey Gil, I wanted to mention that I started using potassium chloride as a salt substitute after watching your videos but I started to run into a problem. My blood pressure started to rise. I have history of stroke so my cardiologist put me a beta blocker because I have high blood pressure. I tried a lot of other blood pressure medications but the only I found, that had minimal side effects was Bystolic. When I looked online I discovered that it was the potassium chloride interacting with the Bystolic that was causing the sudden, sharp rise in my BP. So I stopped using the potassium chloride and everything is back to normal. Just so you know, my BP went from about 120/70 to 170/117. So maybe you need to warn people that potassium chloride is not the greatest salt substitute for everybody and for people like me, who have a history of stroke, it could potentially be lethal.
hi, thanks for the feedback!!! we're working on a followup video and we'll make sure to note some contraindications and contexts of concern! thanks!!
After a major heart attack six years ago I suffer from a level of heart failure. My heart was already enlarged after going through three massive rounds of chemo and more chemo in preparation of a bone marrow transplant. My BNP was over 700 after the heart attack. I gave up salt and don't eat processed or restaurant food. My BNP is now 253 after giving up the salt. My natural sodium intake is between 200 mg and 300 mg a day for the last six years. My latest echo showed my enlarged heart is now normal sized with the only lingering problem is a slight thickening of the left side wall. My doctor is amazed.
Your Left Ventricular Hypertrophy (enlarged heart) is a symptom of un-treated Primary Aldosteronism. Your restricting Na as you have done will help but at 200 - 300mg that is still perhaps too low.
@@paulkabrna345 do not diagnose anyone on the internet..
Cuz that's a very very very unscientific thing to do..
Or maybe try using "could be" insteof "is"..
@@scienceislove2014 my comment is a reflection of 45 years of dealing with Primary Aldosteronism. It's not diagnosis but a means of pointing in another direction.
@@paulkabrna345Agreed
Mama’s boy here, too. Starting caring for her 20 years ago. She turned 102 a couple of months ago. She had had a heart attack when I started caring for her. Offered her choices from my now 47 year vegan diet. After a year she no longer desired any meat and a few years later stopped all fish after reducing over time. “I just don’t like them anymore.”
So take note, you are now in it for the long run.
Looking forward to more sodium analysis. Mom does run slightly low in her bloodwork. I give her coconut water to help with that.
inspirational! it's never a burden but rather a blessing to have our parents with us. thank you for taking care of mama Rogers!!! :)
102 years? Wow... did the vegan diet actually help?
I am concerned about iodine. I am vegan and it is hard to come by naturally. So I bought the Morten's lite 50/50 blend. Wow, I teaspoon is 50% of daily potassium and 100% iodine and half the sodium. Hell yeah! Thanks for bringing this to my attention. I am giving my dad , who had a stroke a couple of years ago, a jar of it tomorrow. I love your channel🍄 And I am sending him this video!
Impressive results! as a registered dietitian I often discuss salt intake with my cvd-patients and recommend a brand of mineral salt we have here in Sweden where they've replaced 50% of the sodium with potassium and magnesium. It's such an easy change for many of my patients. now I have some good statistics of the benefits to present as well! I can recommend the alternativets with magnesium since it too can help improve heart pressure. thank you!
May you please recommend them here?
The brand in Sweden is Seltin Mineralsalt and thats the only readily available option here. Even if I knew where you live, I have no idea what brands you can get a hold of in the stores there. Look for any salt that is 50% sodium and the rest a mix of potassium, magnesium and iodine - that's what I recommend.
@@andreasrydstrom9112 Thanks for taking out the time to reply!
@@lashkiThere's another brand with these ingredients on Amazon called Good Salt. Hope that helps.
Lo Salt ~ contains the necessary nutrient iodine. Serving size 1/4 tsp (1.3g)
Amount per serving
Calories 0 % DV*
Total Fat 0g 0%
Sodium 170mg 7%
Total Carbohydrate 0g 0%
Protein Og 0%
Potassium 450mg 10%
lodine 60mcg 40%
INGREDIENTS:
Potassium Chloride, Sodium Chloride, Magnesium Carbonate, Potassium Iodide
This doesn't necessarily mean sodium is bad, it may mean you need a better balance between sodium and potassium, both essential nutrients.
Iodide and selenium are also essential nutrients. Would you megadose them?
@ I would not. All the micronutrients can be toxic in higher doses. You should discuss this with your doctor.
Salt is terrible for you and if you eat processed foods you should limit your intake as much as possible. Just cos you need some salt doesn't mean that its healthy
@@Lb-ri5wr that's exactly what it means. Our body needs salt, it's essential and healthy for us in the proper quantities. Overdoing it is unhealthy, simple as that.
@@mikev4755, why should I? Most doctors don’t know sh*t about nutrition. As for the “toxic” effects of micronutrients, the question is at what dose does sodium start to cause deleterious effects on the body and what is the minimum (and maximum) dose required for optimal health (long term).
I’m 74 and because my BP was 137/90 or higher I was prescribed Lisinopril/HCTZ. About a year ago I switched to Morton Lite Salt, subsequently I’ve had to decrease my blood pressure medication by 75% as I was getting dizzy whenever I stood up. My BP was as low as 91/51.
I was taking lisinopril for my BP. I then I started eating zero processed foods, and don't add any salt to anything. My BP was going down and one day I measure it and it was 99/some low number I can't remember. My first reaction was that the 99 was my diastolic and my blood pressure was going out of control. Took me a while to realize that wasn't the case. I'm currently off my medication but monitor my BP everyday.
I have hypertension and years ago before being diagnosed I tried potassium chloride. There’s definitely a different taste. I’ve never been much for adding salt to food once it’s cooked, but cooking with salt is a must, it’s the best flavor modifier known. I do appreciate the information provided by the study, using a combination of potassium and sodium is something I’m going to try
I would argue that MSG is probably better at modifying food flavor.
Essentially nailed it!
The only issue is that many people find pure potassium chloride, doesn’t taste favorable, metallic aftertaste for many.
The 50-50 versions like Morton Lite Salt work phenomenally well for taste and effect and we use it in our house… and, just like you, I have made sure it’s what’s available in my mothers home 👍🏽
#FellowMamasBoyDoc
Nice!
Ugh - My dad had a shaker of potassium chloride when I was growing up, and I remember that taste..
@@rejoyce318 pure potassium chloride is yuck - many describing a metallic aftertaste. It needs to be blended 50/50 with regular salt (sodium chloride) which then results in taste tests often giving it higher scores than pure sodium salts.
@@DrTomMD Good to know. Thank you.
@@rejoyce318 you are welcome. I should have prophylactically clarified. It is a common follow up and quite understandable.
Sodium needs vary within the frame of your dietary amount of carb intake. A high carb diet causes you to retain more water, and sodium will need to be reduced, as opposed to a low-carb diet, in which you have to increase your electrolyte intake.
It would be awesome to see a video on histamine intolerance issues with diet and what literature exist out there about managing/fixing it. A lot of people (myself included) struggle with this issue.
Yes please!
Me too. And the typical solution on reducing histamine-rich foods is not a good solution. And also, the link with oxalates & flavonoids makes the things much worse.
This is the best nutrition channel Ive come across and Ive been watching stuff on nutrition for more than a decade now. That being said, he seems to be filmed by a flip phone camera. Investing in a good quality camera and lighting would go a long way in matching the quality of the content with quality of production. Sound is ok, which is the most important.
thanks! we´ll survey viewers soon on the esthetics to see where we should focus the upgrading 1st :)
I started having swollen feet usually after meals but for some reason the swelling continued even for a couple of days and a sudden increase in spider veins around ankle areas. Finally diagnosed with having venous insuffeciency in both lower legs. I wanted to try reducing my salt intake before starting to use my prescription. Please note I usually fast and when I break my fast. I overdosed salt (like 2 teaspoons full at first meal). When I switched to a 50/50 formula (sodium/potassium), no more swollen ankles. And as I was searching for if potassium salt was harmful, I came across this video and glad I did. If your going to maske a switch from regular salt to “light salt”, just make sure to find one with iodine in it if most of your daily iodine comes from your table salt. Most lite salts do not have it.
Holy Duck....this has got the to be the BEST VIDEO EVER....I follow your content religiously!!!!!
I've been using Original No Salt which contains potassium chloride, potassium bitartrate, adipic acid, silicon dioxide, mineral oil, and fumaric acid. I find that it tastes like salt and works quite well for everything I use it on. My taste sensitivity to regular salt has gone way up since switching to potassium salt, so apparently it doesn't stimulate the taste buds the same way sodium salt does. But I have some concerns about the additives -- namely the mineral oil, which may have negative cardiovascular effects, and the fumaric acid. The fumaric acid is a confusing topic because the papers I looked weren't always clear about the differences between fumaric acid and fumaric acid esters. So it wasn't entirely clear if fumaric acid has the same potential to damage the heart, kidneys, and liver and fumaric acid esters. Even if it does, it's not clear if the presumably small amount of mineral oil and/or fumaric acid in this product would have any effect at all. Gil, would you please do a video about this? If this is too small a topic to do a dedicated video on, maybe you could do a video or a series of videos on common food additives that people might have concerns about.
I would also like to see that.
My husband, an interventional cardiologist, was a big fan of potassium chloride and the 50/50 lite salt. Unfortunately, it has a strong metallic whang to me. Fortunately for me, I neuro-adjusted to no salt, along with my plant based diet.
The chloride part in the potassium chloride is not entirely uncontroversial. There is a study going on to research the effects of replacing potassium chloride with potassium carbonate or citrate for kidney patients.
I watched this video a couple weeks ago and have been trying since then a mixed Na/K salt, so I came back to provide a feedback! I found the downside to it (there had to be one!). It's taste. It's a little bitter compared to normal salt, so this might be a problem to those more demanding taste buds! Not a huge deal, but there's an aftertaste.
Obrigado por mais um excelente video, Gil!
Younger people taste bitter more which is why a lot of vegetables are "yucky" to them. Personally even as and old person I can definitely taste the bitter aftertaste of straight up KCl, but a 50/50 NaCl/KCl mix tastes exactly like NaCL to me even when I taste it directly (not on food). Younger people are more likely to still taste the bitterness.
I suspect that's why the study used 75/25 NaCl/KCl; many people wouldn't notice the KCL at all at that level. Still, some people are bitter supertasters and might detect the aftertaste even on food at that level. Maybe it could be a cue to reduce your overall salt intake; reduce the salt mixture until the bitter isn't detectable. Since this will sensitize your palate to saltiness you might eventually able achieve a salty flavor without bitterness.
Here in Spain most supermarkets sell Potassium salt. I usually buy mine for around €1.
It's a no brainer.
It's cheap, last for ages and the benefits are amazing.
Use it in a less processed and healthier eating routine and the results are amazing.
Hello David, could you please share the brand?
Thank you🙏
@@ricardo33086
Hi
The salt that I am using at the moment is Mercadonas own brand Hacendado. It is listed as Salt with 60% less sodium than common salt. The main ingredient is Potassium Chloride followed by Sodium Chloride and an anticaking agent.
The total salt is listed as 39.3g per 100g of product. The container contains 250g of Product.
I have also used Alcampos own brand Potassium salt with reduced sodium in the past.
Kind regards
David 🙂
@@ricardo33086 no salt and nu salt are the 2 popular brands that sell at the supermarket. they costs about 1 cent per gram. so it's cheap and affordable.
The weight of 1 teaspoon of potassium chloride (KCl) depends on the form and brand, but generally:
1 teaspoon of potassium chloride weighs around 5 grams.
This is based on the typical powdered form of potassium chloride. If you're using it as a supplement or a salt substitute, it's important to measure carefully, as potassium can accumulate in the body and lead to serious health issues if consumed in excess.
I am really interested in your upcoming video about too little salt. I have decreased my salt dramatically over the last year and have seen enormous improvement in my BP. I asked my Dr.s about minimum salt because I don't eat processed foods or eat out. All salt I eat is added purposefully. One general practitioner told me minimum 500 mg per day. My neurologist told me to keep it between 600-1000 mg per day. I would like to see the science behind this, as it is VERY easy for me to go to ZERO per day, and I have seen vegans on youtube who claim they do this and they are healthy. Currently I stay around 600 mg per day. It is true that once you drop the amount of salt, even a little salt tastes really salty!! Thanks for your videos!!!!!!!!
the 500-1000mg is sodium, not added salt per se. so the natural sodium in the foods counts! :)
@@NutritionMadeSimple Agreed! I should have said "sodium" as this is what is counted when added to my foods, and taking into account the natural amount of sodium in each food source. :) I have to stop using those two words interchangeably! Old habits are hard to break!!!
Refreshing change from other health videos! You actually cite scientific studies! Also I think those channels have alot of bots claiming success stories just to promote credibility and then but their products/sponsors.
Thanks for the info. I'll have to try this.
In Finland we have sometihng call Pansuola (Pan salt?) It has the following...
Sodium chloride 57%,
Potassium chloride 28%,
Magnesium sulfate 12%,
Lysine hydrochloride 2%,
Anticaking agent 1%,
Potassium iodide 0,0036%
Thank you for this!!! I’ve been struggling to get my BP down for years!!! Going to try this. No doctor, not even my cardiologist mentioned this to me.
Nutritional yeast is a great hack.
Lots of benefits.
It also tastes a bit like Parmesan cheese.
It may look expensive, but you don't need much per serving so a package lasts a long time.
Thank you this may be a lifesaver for me!!! I have high blood pressure I love salt!!!!! I've never cared that much about sugar (it said that people either have a sweet tongue or umami tongue) I love all things pickled, salty, vinegar and I just eat too much salt I know that so I'm going out today and I'm going to buy some of that potassium chloride and switch that in my diet!!!!!!
Adding potassium chloride is a great idea. But in natural UNREFINED sea salt such as Celtic®sea salt or Baja Gold®sea salt, you get 80 additional trace elements, including magnesium, all of which are needed. I use mostly Baja Gold and then add in some potassium chloride, and a small amount of magnesium chloride, and a small amount of epsom salt (magnesium sulfate) For hydration, I put about a teaspoon of this mix in a quart of water along with about 1/8 teaspoon of McCormick®powdered Umami, this tastes like soup, and it's better than most commercial electrolyte powders. We shouldn't be eating the typical refined table salt, or refined sea salt for that matter. The refining process removes the essential trace elements.
Potassium is good. But it tastes metallic to a modest degree, as personally experienced. A salt free diet does sensitize salt perception and dramatically increases appreciation of other flavors masked by sodium chloride.
Why do many experts say celtic sea salt is very good for the body?
I use organic sea kelp granules - it's a great salt substitute and has iodine, which most Westerners are deficient in.
One of my favourite food RUclipsrs - Helen Rennie - has a video on how Potassium Chloride affects the taste of certain foods. Well worth a watch if you're big on cooking and would like to try incorporating alternative salt products into your diet.
I am eating hummus right now with 35% potassium chloride (a sodium-reduced salt sold in Swedish stores). I don't notice any difference.
For dishes where I know the exact amount of salt I use I just swap. Except for pesto (disgusting) I haven't noticed any difference.
I've been using "Lite salt" for a while and I have never been able to tell a difference.
I could only find one brand selling this here in Brazil. Let’s try it out. For fellow Brazilians, they call this salgante.
I hope the following question gets answered because I believe it is important. I take lisinopril and eating too much potassium can cause some serious problems. For example, I need to not eat more than one or two bananas in a day. Potassium chloride would add potassium, correct? It seems like a good idea, but is it with some caveats?
I sometimes buy no salt added soup and mix it with regular soup to get the sodium percentage down. Some soups are "reduced sodium" but that limits my choices.
Also nice for folks who want to make their own electrolyte drink or supplement, NuSalt might be a new thing in the last 2 years, but it's 100% potassium chloride, add some magnesium of your choice and table salt if you want extra sodium from working out or a vegetarian diet.
For anybody living in Switzerland: The old classic Herbamare is mostly potassium chloride. Some added herbs though, which made me not like it as a kid. Haven't tried it recently.
My dude Gil comin through again. Got stage 2 hypertension so this is great news! Ordering from Amazon now lol.
Would have loved to also hear you talking about the need for increased salt in the diet while in nutritional ketosis due to the natriuresis of fasting
Just asked the Pharmacist if they have Potassium Chloride for nutrional purpose. He said no, that they have it for chemical use (whatever that means) and in the pure form one would need in a prescription! He also said it would be dangerous to eat it in pure form as substitute to salt! Gil, can you please clarify if Potassium Chloride in this study is beneficial in mixed content with regular salt/herbs or, in other words, are there risks associated using it purely as substitute to salt?
I have low blood pressure and am hypoglycemic. I also breakout in hives from gluten. I only weigh 98lbs and am 5’2” and am 62 and I cook most of my food from scratch, including salad dressings etc. I do buy GF bread b/c it’s too hard to bake. So I salt my food and use only sea salt, pink Himalayan mostly. I look at salt as the vital nutrient it is and use the best quality and wide variety as I can find. I need a little extra salt to keep my blood pressure up 😅 but because I limit processed foods in my diet I can control my salt intake.
Before I switched to the Mediterranean diet two years ago, I was on the ketogenic diet. To prevent leg cramps and nausea, my dietitian recommend drinking electrolyte beverages. Electrolyte powders (LMNT, BioSteel) are very expensive. I looked at the elements and minerals in these products. I recognized that it was the same ingredients in Morton’s Lite Salt. Since then, I’ve been making my own electrolyte beverage by adding water and lemon. It worked for the leg cramps, but it also reduced my blood pressure (although losing 85 pounds helped with that too.) My previous BP was 165/102. Last night, it was 111/60. Heart rate of 57. Morton’s Lite Salt.
If you are taking a diuretic, you may need to be careful about salt substitutes containing potassium. Some diuretics can cause potassium to get too high and high potassium is very dangerous as it affects the electrical conductivity of the heart
Coffee is a diuretic? Too much will actually reduce pottasium
Once again, the man delivers!!! ;)
I tried potassium chloride a few years ago and didn't like it. It's salty all right, but a different kind of salty, with a metallic bitterness (at least according to MY taste buds). But it IS better for me so I think I'll try half and half. Thanks!
I find that making sure I have sweet veggies/fruit like tomatoes, carrots, sweet potato, banana to each meal makes my meals more enjoyable without the added salt.
Just picked some NO Salt from WM. 11 oz / 311g for $5.47 these were limited. Yes Im 78 and have HBP. Giving this a try.
I've been using No Salt (ingredients listed; Potassium Chloride, Potassium Bitartrate, Adipic Acid, Silicon Dioxide, Mineral Oil and Fumaric Acid.) And to get my Iodine I'm adding a pinch of Maine Coast Wild Atlantic Seaweed Dulse. But I'm not using the Potassium Chloride No Salt to satisfy my taste buds. I lowered my sodium intake years ago. I'm using about a half teaspoon of No Salt to get more Potassium in my Diet and potentially help mitigate any excess sodium I might get from Canned Beans, although I'm in the process of switching to only Dry Beans and cooking them every other day.
If your sweating and exercising all the time. Plus eating pretty healthy. It's hard to eat too much salt. Your body sweats it out. If you drink water a lot during the day, it also helps.
What about the risk of hyperkalemia? Does that ever happen from dietary changes unaccompanied by kidney problems?
I haven't added salt to my food since I started cooking for myself (except for the bread I bake). I find restaurant meals so salty that I rarely go out to eat. There is still plenty of salt in anything processed.
excellent video as always. you deserve so many more subscribers.
The weight of 1 teaspoon of potassium chloride (KCl) depends on the form and brand, but generally:
1 teaspoon of potassium chloride weighs around 5 grams.
This is based on the typical powdered form of potassium chloride. If you're using it as a supplement or a salt substitute, it's important to measure carefully, as potassium can accumulate in the body and lead to serious health issues if consumed in excess.
I use LoSalt. I like it that it gives extra potassium.
If you have hypertension and currently taking meds check for contraindications with these salt sub products, e.g. Candesarten
Thank you for sharing what you researched and results thank you thank you!
I’m not sure where to start… Should I get my blood pressure tested and go from there?
I've had "no salt" (KCl) in my cupboard for ages to make my own electrolyte beverages for sports, but now that I know this I'm going to dilute our NaCl with it and see if my husband and kids notice! I'm going to try 50/50 & see. Also sending my whole family this video 😊 Thanks so much!
Oh, I just realized my KCl isnt iodized!! Not sure if other potassium salts are, but that's definitely something to be aware of!
Eat seaweed and supplement iodine as needed, folks!!
@@harbingerbk1 Depending on your country, bread might be made with high iodine salt (higher than otc iodized salt). Just so you know.
@@Tinky1rs was just reading this. We buy our bread from a local bakery so I will ask next time I go in. I supplement with a potassium iodide drop every few days to be on the safe side since I'm breastfeeding, but also considering putting a couple KI drops in our plant milks henceforth. I just need to make sure I titrate to the right concentration for my kids since exceeding iodine RDA would not be good!
Thanks for the tip :)
How do you make your electrolyte drink? I normally do half a teaspoon of magnesium and a quarter teaspoon of potassium, a quarter teaspoon of sodium and some flavor
@@650tonyd electrolyte mix should be 4 parts sodium chloride, 2 parts potassium chloride, and 1 part magnesium chloride.
Wow, many thanks for this info! I have high blood pressure and I would like to get it under control without taking meds. I have changed my diet recently but not my salt intake. Interestingly, a friend of ours visited a few weeks back and was a bit shocked at how much salt I was putting into the dinner I was making, but I thought, Huh, it's not salty what I make! Now, I know that we have become used to the salt. Many, many thanks!!
For years I have been mixing Himalayen salt with Potassium Chloride.
You’re a fun person to watch!
Great information, very professional, thanks so much!
Lowering sodium intake for for older people may be a good idea, but I think it should be pointed out that low sodium is more of a risk factor for death than high sodium. If you work out and sweat a lot be careful of low sodium.
Show me the study that says this?
Well , I hardly work out. I have actually heard of people with low sodium in their blood that died after high workout intensity. I think they called it "hydro intoxication". Yea, so I remember this.
@@Quincycleits called water intoxication. Happens when you have an imbalance of electrolytes in your body. It could actually be fatal. Here you go:-
en.wikipedia.org/wiki/Water_intoxication#:~:text=Water%20intoxication%2C%20also%20known%20as,limits%20by%20excessive%20water%20intake.
Worth mentioning that the RDA is 4700mg of K. If you measure your intake of electrolytes per day you will see how hard it is to make your RDA, yet Na remains relatively high in your diet. The other aspect to this is that plasma tests of potassium are not entirely reliable. You can be in range, however, extracellular K is leaking out to maintain plasma levels.
I get a lot of potassium with little calories from zucchini. The question I wonder though, is that since zucchini contains a lot of water, doesn't the water tend to have a diuretic effect and make some of the potassium be excreted by the kidneys?
@@Battery-kf4vu yes a good source of 264mg per 100g Also low in sodium
@@paulkabrna345 A zucchini weighs about 250g, that's 650mg for 40 calories.
if you add 1 teaspoon of potassium chloride into your food daily, then you should be ok. 1 teaspoon of potassium chloride contains about 3000mg of potassium. the other 2000m of potassium you can get from food.
@@minavamp2811 Sando K tablets are my preferred choice as you know exactly howm K you are getting.
Should one consider that sodium is an important source for iodide supplementation here in Europe, which may be missing in the potassium salt.
Iodide supplements are cheap, and don’t have any of the sodium salt drawbacks.
Have you seen Oryx Desert Salt on shelf in Whole Foods? It is from an underground salt lake in the Kalahari Desert in Southern Africa, from a remote, pristine uninhabitable area. It is a renewable sustainable source, and is free from any pollution or contamination. Still contains vital trace elements and minerals and is not processed or refined. Naturally organic and delicious. Oryx Desert Salt grinders have a ceramic mechanism so is 20x and more refillable and doesn't grind plastic into your food.
I use a daily medication powder for constipation that contains potassium chloride but I also have low blood pressure and often feel dizzy when standing. So I have started to take more sea salt with meals. One benefit is it helps ease my bowel movements.
Ive been eating Morton lite salt for over year. 50/50 Sodium Chloride and Potassium Chloride. It taste just like 100% sodium chloride to me. My BP is now back in the normal range. I get it at walmart. It's less than $3.
My diet is essentially fruit, a lot of it, roughly 3kg a day for the past year with the addition of veggies salads (lentils/chick peas, beans, tofu with fresh leafy greens, tomatoes etc) with 0 salt and 0 oils/fat. Before that I was essentially fruitarian for 6 years.
I train a lot, people tell me I will have salt deficiency. Is that possible with so many fruits and unprocessed whole food salads?
I went on the Esselstyn diet about 5 years ago and part of that is restricting sodium to the AHA recommended 1,500mg or less per day. Furthermore Esselstyn suggests not using table salt at all, but doing so along with a whole food plant based diet without packaged food can yield sodium levels of 200-300mg per day from just whole plants. As such, my BP dropped quite a bit to the point I didn't require medication for it anymore - continuing on that medication made me lightheaded.
I will say giving up salt in food was one of the hardest things for me personally, as I'm much more of a savory food lover than a sweet food lover. As such, I had to deal with food that that tasted extremely bland, and it took me the better part of a year to get used to it. What seemed to do the trick was to add a combination of heat, acid, and umami. So some cayenne pepper for heat, vinegar for acid, and umami I got from tomato paste, and perhaps nutritional yeast (although not sure if that is technically umami or something else). Those combined for me to boost a food's flavor in a similar way that salt does.
I have no idea why, but Esselstyn doesn't seem to approve of potassium chloride as a substitute. Maybe he thinks this will keep people "addicted" to salty tasting food and he wants to remove that addiction? I have no idea. It's one of the weird rules that he never backs up with actual science and why I no longer follow his diet, although I still eat a WFBP diet. But since I got used to not having regular salt, or potassium chloride, I no longer need either to increase flavor in the food I eat, so I don't feel a need to add it back in...
What is the WFBP diet?
@@650tonyd Whole Foods Plant Based
1) how exactly does sodium cause hbp where kcl does not?
2) where do you find food that does not have the nacl added in?
I think you also have to consider the foods in the US that keep company with sodium chloride. Many are not too healthy.
Thanks for another great and informative video, Gil!
Thanks for this fabulous video!! I'm going to try swapping some of my boyfriends salt for this. He loves his salt so we'll see what happens....
I am a very slim 62 year old whole food plant based vegan athlete. I tried a low salt diet but felt very flat when I run. I tried a 50/50 sodium potassium salt (in response to this video) and started getting cramps. In my personal experience I need the RDI (5000mg) of salt for best running performance. I am wondering too since I am WFPB and do a lot of exercise and consume a lot of whole grains and leafy greens to meet my energy needs, I feel my need for salt may be higher than the average too. Do you know of any studies on this? After many years of hearing the “salt is bad” mantra I feel conflicted when I strive for the teaspoon a day. One half of my brain is saying this stuff is white death and the other is saying how could it be bad when you feel better and run much faster for longer.
A whole food plant based diet is already very high in potassium...so maybe ... Make it 80/30 sodium potassium salt..
Or maybe ...you just don't need any extra potassium...as many fruits and stuff you already eat are pretty high in potassium already..
So it may be a problem for those eating processed junk and less good plants
@@scienceislove2014 Thanks, I think I have reached the same conclusion. Nobody can point me to any science to the contrary.
You're a blessing to the world
Hi Gil, can you also make a video about Himalayan Salt? I've been eating A LOT of it and my blood pressure hasn't gone up.
Himalayan Pink Salt is quite good and healthy for the human body. I urge people to salt according to their taste. Some will need more of it than others. Salt is NOT our enemy, and the body requires it. I recommend avoiding table salt and stick with Himalayan Pink Salt, Redmond's Salt, or Celtic Sea Salt.
Cream of tartar is also high in potassium. I wonder if that also works!
So, what is the best proportion of Sodium Chloride and Potassium Chloride, so that it tastes good and has maximum benefits?
I use 50/50 Sea salt and Potassium chloride, and just mix it up myself. I bought it cheaper by getting PC by itself in bulk. 2.2lb @.65 cents ounce. Really interesting about that study. This also lowers exposure to Lead that can be present in most salt. I also take an Iodine supplement finding out that they are NOT adding the level of Iodine they claim to and the salt isn't iodized. Another thing is I generally won't salt food while I'm cooking it and just add it while eating to taste. Kinda of think since it's hitting your tongue on the surface the use is much less.
Take it with a grain of salt, and you’re a mama‘s boy! So phenomenally awesome. I love it and I really like this video and I’m glad you did it thank you so much have an honorable day
Thanks for another great video. Is there any risk of too much potassium?
I have "low blood pressure" whenever I see the doctor but I love salty food, I put salt on everything, and love sprinking MSG on bacon. What's wrong with me? Am I deficient in something? Should I be substituting?
Hi doctor : how about a caveat about people at high risk of high potassium such as people with chronic kidney disease , people taking ACE inhibitors such as lisinopril , ARB such as valsartan or spironolactone etc ?
I use a salt substitute call, _No Salt_
It's readily available in local supermarkets and Walmart. Potassium chloride and Potassium bitartrate (cream of tartar, which is also used in baking)
According to:
Veronica Franco & Suzanne Oparil (2006) Salt Sensitivity, a Determinant of Blood Pressure, Cardiovascular Disease and Survival, Journal of the American College of Nutrition, 25:sup3, 247S-255S, DOI: 10.1080/07315724.2006.10719574
Only a percentage of the population is salt sensitive. So isn't a general call to reduce sodium not supported by the evidence?
And talk with your Healthcare Provider if you are on medication especially potassium sparing like Aldactone/Spironolactone. Great Video!
I'm wondering about Celtic Sea Salt as an alternative to Potassium Chloride? Claims are that it provides a lot of essential trace minerals.
I wish I could use this but I have CKD and have to keep a close eye on my potassium levels.
Morton Lite Salt was much less expensive on Walmart because it was being sold by a third party seller. If you looked at the listing, they were charging $10 for shipping so in fact it wasn't saving you anything over Amazon.
My father has Hyponatremia , so I am not sure if my switching to potassium can be useful or harmful for me.
How tf have I never heard of this?? Shouldn't this be one of the most common pieces of health advice?
I think I will substitute salt with No Salt now. Thanks for this video Gil.
I've had it a few times, it's called BioSal where I live (it has 50% sodium chloride), and to me it tastes even saltier than regular salt.
I find that KCl has a noticeable bitter or metallic edge to it.
Great tip - I'm 68 and lost a ton of weight on Keto, but have been getting horrible leg cramps. I've come to the conclusion that I'm not getting enough potassium, so I am going to buy some of this - maybe mix it with some Cajun salt to make it interesting.
How can you possibly do keto and be low on potassium? That makes no sense
@@Dopamine-87 Why does it make no sense? Most high-potassium foods - bananas, etc. - are not on a keto diet unless you eat buckets of salad.
You really need to be eating a LOT of dark leafy greens if you are not eating a broad spectrum of vegetables. You may be short on magnesium as well.
You need Magnesium not Potassium.
I like the new ending music, as much as i like all your videos “ HOLD ON!” at the end of all of them was getting a bit old lol
How about you add a potassium rich food (eg, no salt added tomato sauce; mashed potatoes) to a salty food (eg, rollmops; canned sardines)? Does it make it any better healthwise?
To me and many others pure KCl (potassium salt) tends to taste a bit bitter-salty, as opposed to the pure saltiness of NaCl (normal salt). Not necessarily when sprinkled on top of a finished meal, but when used in actual cooking, especially of foods that tend to have a bitter-ish aftertaste themselves (some veggies, etc.). So I mix it about 1:1:1 with pink himalayan salt and iodised table salt. Nobody can taste the difference if there is less than 50% KCl in the mix.
You can also buy "Lo Salt" at many grocery stores, which contains potassium, sodium, and magnesium; it even comes in a version containing iodine.