• Chef Keto Keith

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,

  • Constipation

  • Fatigue

  • Muscle damage

  • Tingling or numbness

  • Heat palpitations

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

  • Diarrhea

  • Excessive sweating

  • Folic acid deficiency

  • Excessive laxative use

  • Chronic kidney disease

  • Diuretics

  • Ketogenic diet

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.

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I often use keto and paleo interchangeably. If I am at a party or any situation where it's impossible to stick to my keto plan, I do some adjustments with paleo. Paleo (Paleolithic diet, caveman diet)

The Kentogenic diet has become so popluar. Many people are getting fantastic results