Cart is emptyHello, this is the first in a series on meals and food preparation for the Low Carb, High Fat, High Protein diet I follow.
The Podcast is linked to this post. The YouTube Video showing the ingredients and assembly can be found at this link:
1 Salt
In common usage, salt is a mineral composed primarily of sodium chloride (NaCl). When used in food, especially in granulated form, it is more formally called table salt. In the form of a natural crystalline mineral, salt is also known as rock salt or halite. Salt is essential for life in general (being the source of the essential dietary minerals sodium and chlorine), and saltiness is one of the basic human tastes. Salt is one of the oldest and most ubiquitous food seasonings, and is known to uniformly improve the taste perception of food. Salting, brining, and pickling are ancient and important methods of food preservation.[1]
1.1 Human Consumption
When I talk about salt, I am talking about salt prepared for human consumption.
Non-Human consumption example:
- Road salt:
130,000 to 150,000 — That’s how many tonnes of road salt that are typically used during winter road maintenance operations each year. The city said it’s aware of the risks of road salt to the environment and although there is ongoing research into the use of alternatives, road salt continues to be the most cost-effective de-icer across Canada.[2]
Use of Road Salt in Canada is monitored and reported on by the Government of Canada[3]
- Water Softener
Protect water heaters, pipes and appliances from harmful hard water build up.
Traditional water softener salt is commonly made of sodium chloride (NaCl), and it is used to regenerate and clean the water softener resin that softens hard water. However, there are also less common salt variations, like potassium chloride and, even rarer and less effective, magnesium chloride.[4]
1.2 The Body Need Salt Because
The body needs salt for essential functions such as maintaining fluid balance, supporting nerve function, and aiding muscle contractions.
Salt plays a number of essential roles in the human body:
- Hydration – helping cells absorb and retain water
- Nerve and Muscle function – salt is an essential electrolyte
- Adrenal and Thyroid Health – especially relating to stress
- Stomach Acid production – supports digestion
- Craving control – and better food satisfaction
- Blood Pressure Balance – when the right kind is used
1.3 Some Salt Types
| Salt Type | Description |
| Sea Salt/Ocean Salt | s made by evaporating seawater, leaving behind the salt. It may also contain trace minerals, according to Mayo Clinic. Its sodium levels are comparable to table salt. [5] |
| Kosher Salt | comes in flakes or grains, and is named for its use in preparing kosher foods, according to the Harvard School of Public Health. Kosher salt usually has bigger crystals, which results in it having less sodium by volume than table salt.[6] |
| Iodised Salt / Table Salt | is the most common type of salt, according to Mayo Clinic. It has smaller crystals, which give it a stronger flavor than other types of salt. Table salt may also contain anti-caking agents, such as calcium silicate, to prevent clumping.[7] |
| Kala Namak | Kala namak (“black salt” in Urdu, Urdu: کالا نمک, Hindi, Hindi: कालानमक) is a kiln-fired rock salt with a sulphurous, pungent smell used mainly in the countries of South Asia. It is also known as “Himalayan black salt”, bit noon, bire noon, bit loona, bit lobon, kala loon, sanchal, kala meeth, guma loon, or pada loon, and is manufactured from the salts mined in the regions surrounding the Himalayas.[8] |
| Himalayan Pink Salt | If you’ve ever come across pink Himalayan salt at the grocery store, you might have wondered whether you could trust such a colorful product. Rest assured, however; the pink color is completely normal. According to William Li, MD, author of Eat to Beat Disease: The New Science of How Your Body Can Heal Itself, pink Himalayan salt “comes from the Khewra Salt Mine in Pakistan, where the mineral content there produces a unique pink coloration.” Since pink Himalayan salt is hand-mined and ground, producers of this salt argue that it is even more natural than sea salt. In terms of its composition, pink Himalayan salt does have traces of more beneficial minerals than sea salt. While sea salt contains bits of 72 particles, pink Himalayan salt has “all 84 essential trace elements required by your body,” explains Dr. Dean. This disparity makes most health specialists rate pink Himalayan salt higher than other salts, according to Dr. Seti. |
| Grinds | Fine, Medium, Coarse |
| Other Types: | Smoked Salt, Organic Salt, Finishing Salt, Flake Salt, Mediterranean Salt, Celtic Salt, Pretzel Salt. Flavoured Salt. Mineral Salt, Red Salt, etc. |
Table 1 Examples of Salt and Description
1.4 Avocado
Avocados are nutrient-dense fruits that provide healthy fats, fibre, and essential vitamins and minerals, making them a valuable addition to a balanced diet.
- Calories: A whole avocado (approximately 201 grams) contains about 320 calories. Half an avocado (100 grams) provides around 160 calories.[9]
- Fats: Avocados are high in fat, with about 29.5 grams of total fat per avocado, primarily from healthy monounsaturated fats (oleic acid).[10]
1
- Carbohydrates: A whole avocado contains about 17 grams of carbohydrates, with 13.4 grams coming from dietary fiber, making it one of the most fiber-rich fruits. [11]
- Protein: Avocados provide about 2 grams of protein per half. [12]
1.5 Vitamins and Minerals
Avocados are rich in several essential nutrients, including:
- Potassium: One avocado provides approximately 975 mg of potassium, which is about 28% of the recommended daily intake. Potassium is crucial for blood pressure regulation and overall heart health.[13]
- Vitamins: They are an excellent source of vitamins such as:
- Vitamin K: Important for blood clotting and bone health.
- Vitamin E: An antioxidant that helps protect cells from damage.
- Vitamin C: Essential for immune function and skin health.
- B Vitamins: Including B6 and folate, which are important for energy metabolism and brain health.[14]
1.6 Health Benefits
Avocados have been studied extensively, in part, because the Hass Avocado Board funds much of the research.6 For this reason, it can be tricky to discern whether it is avocados specifically that provide the benefit that is studied. That said, here are a few studies and what they’ve found.[15]
1.7 May Aid in Diabetes Management
Avocados may provide benefits for people with diabetes. Although they have carbohydrates, their low glycemic index rating of almost zero means that they have little effect on blood sugar. The glycemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster. [16]
That means avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods.8 Some studies have shown that avocado consumption is associated with improved glycemic control in subjects with type 2 diabetes. [17]
Bibliography
Government of Canada. “Road Salts.” (2025).
Valencia Higuera. “Salt 101: Why You Need It, How Much Is Too Much, and How to Cut Back.” (2022).
M.A. Malia Frey, ACE-CHC, CPT. “Avocado Nutrition Facts and Health Benefits.” (2023).
MSc Michael Joseph, ANutr. “12 Benefits of Avocado (and Full Nutrition Facts).” (2025).
TorontoToday Staff. “A Look at Toronto’s Snow Clearing Operations — by the Numbers.” (2025).
Wikipedia. “Kala Namak.” (2025).
———. “Salt.” (2025).
Scott Winfield. “Different Types of Water Softener Salt & How to Choose.” (2024).
[1] Wikipedia, “Salt,” (2025).
[2] TorontoToday Staff, “A Look at Toronto’s Snow Clearing Operations — by the Numbers,” (2025).
[3] Government of Canada, “Road Salts,” (2025).
[4] Scott Winfield, “Different Types of Water Softener Salt & How to Choose,” (2024).
[5] Valencia Higuera, “Salt 101: Why You Need It, How Much Is Too Much, and How to Cut Back,” (2022).
[6] Valencia Higuera, “Salt 101: Why You Need It, How Much Is Too Much, and How to Cut Back.”
[7] Valencia Higuera, “Salt 101: Why You Need It, How Much Is Too Much, and How to Cut Back.”
[8] Wikipedia, “Kala Namak,” (2025).
[9] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits,” (2023).
[10] MSc Michael Joseph, ANutr, “12 Benefits of Avocado (and Full Nutrition Facts),” (2025).
[11] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits.”
[12] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits.”
[13] MSc Michael Joseph, ANutr, “12 Benefits of Avocado (and Full Nutrition Facts).”
[14] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits.”
[15] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits.”
[16] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits.”
[17] M.A. Malia Frey, ACE-CHC, CPT, “Avocado Nutrition Facts and Health Benefits.”
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