Shark Tank India judge Namita Thapar cautions against ‘high sodium consumption’ — learn how it impacts blood sugar levels

Taking a cue from this, we reached out to health experts to understand how much sodium is ideal, and what diabetics should keep in mind to reduce insulin spikes.

How much sodium should we consume daily?

The ideal sodium intake for adults ranges between 1,500–2,300 mg per day, most of which comes from salt. Dr Rakesh Gupta, Senior Consultant–Internal Medicine at Indraprastha Apollo Hospitals, emphasises that exceeding this limit, which is common due to processed food consumption, can lead to serious health problems like high blood pressure, heart disease, and stroke.

The World Health Organization (WHO) recommends a maximum of 2,000 mg per day, while the American Heart Association suggests 1,500 mg to promote optimal heart health.

How sodium levels impact your blood sugar

Dr. Mahesh D M, Consultant – Endocrinology, Aster CMI Hospital, Bangalore, told indianexpress.com that too much salt can quietly affect health, especially for people with diabetes. High sodium can raise blood pressure, and many people with diabetes already face a higher risk of heart problems. Managing sodium intake is therefore important for both blood sugar and overall health.

“Natural salts like rock salt or Himalayan pink salt contain trace minerals, but the key is moderation. Table salt and processed foods are usually high in sodium and should be consumed in lesser quantities, around 2 grams per day. Some people consider potassium-based salt substitutes, but these may not be safe for everyone, particularly those with kidney problems, so it is best to consult a doctor before use,” he said, adding that excess salt can contribute to oxidative stress and high blood pressure, which can worsen insulin resistance.

Limit processed food (Source: Freepik)

According to him, people with diabetes or pre-diabetes should avoid adding extra salt to meals or snacks and limit packaged, fried, and instant foods, which often contain hidden sodium. “Eating fresh fruits, vegetables, and whole grains, drinking enough water, and maintaining regular physical activity help balance the effects of sodium naturally,” added Dr Mahajan.

Maintain sodium-potassium balance

You must have heard about sodium-potassium balance, which is regulated by the kidneys. Maintaining this equilibrium is essential for effective heart function, fluid regulation, and overall metabolic health. Dr Gupta highlighted that too much sodium can raise blood pressure, but sufficient potassium intake helps manage this by improving vascular health and aiding in sodium excretion.

“Potassium plays a crucial role in counteracting the negative effects of excess sodium. Potassium helps relax blood vessels, excrete excess sodium through urine, and maintain proper fluid balance. A potassium-rich diet can help keep blood pressure under control, reduce the risk of heart disease, and improve nerve and muscle function,” he explained.

A diet that is low in processed foods and high in natural sources of potassium can go a long way in maintaining this balance. As Dr Thakuria suggests, focusing on fresh fruits, vegetables, and whole grains while limiting salty, processed foods is key to avoiding hypertension and promoting heart health.

Regular monitoring of sodium and potassium levels through diet and lifestyle choices can be a simple yet effective way to improve long-term health outcomes.