Does salt make you fat?


Salt is used, mainly, for the flavor it brings to meals, not for its healthy effects on the body. One of the most widespread claims about it is that salt makes you fat, but is it a myth or a reality?

Does salt make you fat

In the following article of, we tell you what is true in that salt makes you fat, why this statement is so widespread and some tips that will help you eat without salt by replacing it with other dressings. Notes!

Does salt make you fat: myth or reality

It is widely believed that salt makes you fat, but… Does salt make you fat or retain fluids? In the case of salt, we are dealing with a false myth since salt does not make you fat but produces fluid retention in the body. This makes it seem, visually, that we have more volume or that we have gained weight.

In addition to causing fluid retention, it also increases blood pressure, so it is a condiment that we should reduce to the maximum of the diet. Some experts have recommended on occasion the consumption of salt to provide sodium to the body, but many foods include in their composition a level of sodium beneficial to the body, so it is not necessary to increase the consumption of salt at meals.

Another common myth is the belief that salt raises cholesterol, but it doesn't. This myth stems from the fact that most foods that contain saturated and trans fats, which are harmful to cholesterol, usually also have high levels of salt.

Why salt makes you fat

The reason that salt makes you fat or produces that effect is because, when we consume a lot of salt in a meal, the proportion of sodium in the body increases. In order to counteract this effect, the body retains water to dilute the accumulated sodium.

Due to fluid retention, the blood supply is impaired. This can contribute to the appearance of cellulite, varicose veins or bags and dark circles in the eyes. That is why it is often said that salt fattens the face, due to the bags and swelling that occur in the area.

If you think you are retaining fluids, in our article How to eliminate fluid retention in the abdomen we give you the best tips and diuretic home remedies to forget about swelling in the body and face.

Do other types of salt make you fat?

Now, there are many types of salt and some are healthier than others. Let's see now how the different types of salt differ and which is more advisable to take if we do not want to gain weight or suffer from other health problems.

Table salt

Table salt, common salt or fine salt is one of the most used in daily life for cooking. It contains 95% sodium chloride and is, perhaps, the least recommended, since there are other types of salts that are healthier due to their composition or their hypotonic properties (they do not cause fluid retention).

Unrefined sea salt

This type of salt is obtained from the evaporation of seawater. Its composition is based on iodine, sodium, fluorine and chlorine, among other additives. Its difference with table salt is that the marine contains minerals such as potassium, magnesium, iron, zinc, among others.

Although it is not advisable to abuse it, it is a little healthier than ordinary salt. In addition, you can use it for other beauty treatments. Find out how to remove cellulite with sea salt in the link.

Iodized salt

It is a common salt artificially enriched with iodine. Iodine is a very beneficial mineral for the body that does not provide flavor to salt and that contributes to the regulation of energy metabolism, the production of thyroid hormones and the protection of the nervous system.

If salt is to be taken, it is recommended to take iodized salt or sea salt instead of common or table salt.

Flower of salt

It is a type of salt that is obtained in an artisanal way from the marine salt flats. It is a hypotonic salt, that is, it does not cause fluid retention, so it is a type of salt that can be consumed without us noticing this tendency to gain weight or swell that we notice with another type of salt. You can make flower of salt at home by following our steps in How to make flower of salt.

Himalayan Salt

This salt, originally from Pakistan, has become popular in recent years due to the nutritional value it has been attributed. It contains about 80 trace elements and minerals so it is beneficial for the functioning of the organism. As for whether it makes you fat or not, it has not been shown to have hypotonic capacity like the flower of salt.

Learn here in more detail all the Properties and benefits of Himalayan salt.

How to eat without salt

Eating without salt is not pleasant if you do not replace it with something that brings flavor to your dishes. Sometimes, there is no choice but to remove the salt for medical reasons, in others you will realize that stop eating salt thins, because you will stop feeling so bloated. If you think you can't get used to eating without salt, check out these options with which to substitute salt in meals.

  • Lemon: if you add a few drops of lemon, especially to meat or fish, you will not notice the absence of salt. In addition, lemon will bring an extra dose of vitamin C to your dishes.
  • Mint: in the case of broths, creams or soups, you can add mint leaves to the cooking that will bring a fresh touch to the recipe.
  • Curry: Adding curry powder to your dishes is another option to avoid salt. Curry is a spice that provides an exotic touch and is very beneficial for digestion, as it reduces colic.
  • Garlic and parsley: If you didn't already, this is the best time to season your dishes with garlic and parsley. It is a mixture that combines perfectly with any food and type of cooking, although we recommend it to dress meat and fish. Parsley also has diuretic properties and garlic is good for eliminating bacteria harmful to the intestine.
  • Nutmeg: Another spice that can be used in place of salt is nutmeg, a beneficial seasoning for controlling blood cholesterol levels. We recommend grating it at the time of use and adding it at the end of cooking so that it does not lose properties and its smell and taste are not reduced.
  • Provencal herbs: aromatic herbs are another of the most versatile options in the kitchen, as they serve to season meats, sautéed vegetables, fish or stews. Cooking with Provencal herbs such as oregano, rosemary, thyme, basil or rosemary will also benefit your body thanks to its antiseptic, carminative and antioxidant properties.
  • Sweet and sour vinaigrette: if you are unable to eat a salad that does not carry salt, we propose this simple sweet and sour vinaigrette: mix in a container lemon juice, orange, a tablespoon of wine vinegar, a teaspoon of honey and two tablespoons of olive oil. Mix well and you will get a very tasty dressing to season your salads.
  • Reduces or eliminates the consumption of pre-cooked and preserved dishes.
  • Eliminate the consumption of salty snacks and reduce the use of sauces such as soy or ketchup.


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