Low-Carb Foods That Are High in Potassium

How to Boost Your Intake Without the Carbs

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When first starting a low-carb diet, you would need to ensure that you are getting enough potassium in your diet. And this can be a problem given that American adults and adolescents only get half of the recommended daily value they need, according to the National Institutes of Health.

Fortunately, there are ways to eat low-carb while amping up your daily potassium intake. By doing so, you can maintain good health as your body adapts to the diet and avoid the fatigue and malaise that can develop if you eat too little.

Role of Potassium

Potassium is one of the most important electrolytes in the body alongside sodium, chloride, phosphorus, and magnesium. Electrolytes are minerals that dissolve to create electrically charged ions which our body needs to regulate metabolism.

Potassium is the primary positive ion (cation) found within cells, where 98 percent of the 120 grams of potassium in our body is stored. Potassium helps regulate every cell, tissue, and organ of the human body, including:

  • The balance of water inside of cells (intracellular fluid) and outside of cells (extracellular fluid)
  • The balance of acid and alkali (pH level) in the blood
  • The delivery of nerve impulses through the body
  • The contraction of smooth muscles, including those of the heart, lungs and digestive tract

Even a moderate potassium deficiency can raise your blood pressure, increase your risk of cardiovascular disease, and interfere with the normal rhythm of your heart (arrhythmia). Excessively low potassium levels, known as hypokalemia, can lead to fatigue, muscle cramps, glucose intolerance, abnormal nerve sensations (neuropathy), and digestion problems,

Potassium Loss in a Low-Carb Diet

The first week or two on a low-carb diet can cause potassium stores in your body to plummet. This is because excessive amounts of potassium will be needed to convert glycogen, the stored form of glucose, back into glucose for energy.

Without the customary intake of carbohydrate (which the body traditionally uses to create glucose), the body will have no choice but to use up its glycogen reserves and, with it, whatever potassium there is in the body. And because the body only retains as much potassium as is needed for that moment (flushing the rest out in urine), you need to keep consuming potassium-rich foods to keep your levels up.

Gradually, as your body begins to adapt to the diet and starts converting fat into glucose, the glycogen stores will eventually be restored. To ensure your metabolism gets back on track with as little impact as possible, you need to achieve and maintain the recommended intake of potassium—4,700 milligrams (mg) for adults or adolescents—each and every day.

High-Potassium, Low-Carb Foods

While we tend to think of bananas as the king of high-potassium foods, there are plenty of others that have just as much, if not more, potassium per ounce. Some of the best sources suitable for certain phases of a low-carb diet include:

  • One cup of yogurt: 573 mg
  • Three cooked slices bacon: 539 mg
  • Three ounces canned clams: 534 mg
  • One four-ounce boneless pork chop: 514 mg
  • One four-ounce beef sirloin steak: 495 mg
  • One four-ounce grilled salmon: 480 mg
  • One cup cooked broccoli: 458 mg
  • Half an avocado: 436 mg
  • One medium banana: 422 mg
  • One-half cup cooked spinach or chard: 420 mg
  • One cup raw mushrooms: 390 mg
  • One 25-gram piece of 85-percent dark chocolate: 381 mg
  • One cup whole milk: 369 mg
  • One cup chopped chicken breast: 358 mg
  • Two tablespoons tomato paste: 342 mg
  • One small Miracle Brownie: 333 mg
  • One cup raw cauliflower: 303 mg
  • Four medium-sized oysters: 242 mg
  • Two tablespoons peanut butter: 240 mg
  • Six asparagus spears: 194 mg
  • One cup of black tea: 88 mg

High-Potassium, Low-Carb Recipes

If searching for a low-carb recipe that adds plenty of potassium to your diet, you can do better than these two simple but delicious dishes:

  • Low-carb cucumber yogurt sauce is our low-carb take on the Greek tzatziki sauce. Fresh mint, parsley, or dill adds just the right herbal note to this updated classic. For an added kick, grate in some lemon rind and a nice squeeze of lemon juice (one gram of net carb per teaspoon).
  • Low-carb, sugar-free banana bread is as tasty as it is healthy. For this recipe, almond meal would stand in for all-purpose flour. While high in potassium, bananas have 11 grams of fructose and may not be appropriate for all stages of a low-carb diet. However, at just six grams of net carbs per slice, it is a whole lot healthier than your regular storebought banana bread.
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