Potassium and the Ketogentic diet
What is potassium and how important is it? Potassium is a mineral and an electrolyte. It is present in many of our foods and is also available in supplements. Health professions usually avoid telling their patients to take a supplement, they suggest getting it from food sources. Supplements can lead to hyperkalemia. Hyperkalemia is having too much potassium in the blood. This can lead to kidney disease, diabetes, dehydration, and heart issues.
The potassium in foods are called dietary potassium and the body is equipped to regulate this form of potassium slowly verses a supplement which can cause high potassium levels.
The importance of dietary potassium are very vast they include the following,
Better nerve function
Regulates heart beat
Moves nutrients into cells and waste out of cells
It offset sodium's effects on blood pressure
Regulates fluids in the body
Functions as an electrolyte giving the cells a positive charge
Helps to prevent Osteoporosis
Helps the muscles in the body
Better kidney function
The recommended blood potassium levels is 3.6 to 5.2 millermoles per liter (mmol/L) and a healthy adult should aim to consume 3,500-4,700 mg daily from foods. While doing the keto I recommend 6 to 7 cups of low glycemic raw vegetables. Here are a list of keto approve vegetables that are really high in potassium,
Beet greens-1,309mg per cup (cooked)
Swiss chard-961mg per cup (cooked)
Spinach-839mg per cup (cooked)
Avocado-708mg per cup
Coconut water-600 per cup
Tomatoes-523mg per cup
Brussels Sprouts-495mg per cup
Zucchini-475mg per cup
Broccoli-457mg per cup
Aspargus-403mg per cup
Fennel-360mg per cup
Mushroom-555mg per cup
Some of the signs of low potassium are,
Tingling or numbness
It is very easy to get the proper amounts of potassium daily. So eating 5 to 7 cup of vegetables will most likely get you their. Another option is to get the vegetables in powdered form. I would make sure it's from organic and non GMO form. I would also research the credibility of the company. This can be accomplished by reading reviews from third party reviewers. Some of the brands that I have tried are NATURELO, Dr. Schulze's and Balance of Nature. These are the once I have tried for what I needed at that particular time. When choosing raw greens powder look for very low sugar per serving, No fruit and obviously non GMO.
This salad contains 75% of an adults daily potassium intake. It has 5 cups of vegetables that consists of avocado, cucumber,broccoli, celery, radicchio, tomatoes and watercress. Form one dish I was able to create 75% of what is needed. Some proteins contain potassium and are excellent while on keto. Fish is a great source of potassium along with nuts and seed. chicken , lamb, beef and turkey also contains potassium but not as high as fish and nuts.
Whats shocking to me is most people are deficient in potassium and most of the issues that my clients complain about can be corrected by increasing their dietary potassium.
Another important note to make is how the body extract potassium. The following activity can deplete your potassium fast ,
Excessive alcohol use
Folic acid deficiency
Excessive laxative use
Chronic kidney disease
So the adjustment of what to eat should be noted if you have any of these things happening.
I drink a lot of coffee and I follow the ketogenic lifestyle, so I adjust my potassium by consuming 6 cups of raw vegetables and 2 cups cooked vegetables. I will choose fatty fish as my protein and sometimes if I have a very active day at the gym I get 2 cups of freshly juiced vegetable juice cold press. I also pay attention to my body, if I am getting any kind of cramps or muscle stiffness I increase the high potassium foods. Cold press is when you get your vegetables Juiced with a machine that extracts the nutrients while reducing exposure to heat and oxygen. This process retains most of the nutrients in that vegetable. When purchasing olive oil always look for cold press.
thanks again for reading and I trust that this information will help you.