Keto And Low Potassium: What's The Link?

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years due to its weight-loss benefits and positive impact on overall health. However, one potential side effect of this diet is its effect on electrolyte balance in the body. Potassium, an essential electrolyte, is often neglected on a ketogenic diet, and its deficiency can lead to weakness, fatigue, digestive problems, and even respiratory failure in extreme cases. Therefore, it is crucial to monitor potassium levels and include potassium-rich foods in keto recipes to prevent these negative outcomes.

Potassium-rich foods to eat on keto

A keto diet is restrictive, and it can be challenging to get enough potassium from food alone. Potassium is the third most abundant mineral in the body and is involved in many important biological functions, such as maintaining a healthy heart rate and assisting in muscle contractions.

• Avocados are a true superfood and one of the best sources of potassium on a ketogenic diet. A medium Hass avocado provides 689 mg of potassium, or 20% of your recommended daily intake. Avocados are also packed with healthy fats, dietary fibre, and essential vitamins and minerals.
• Brussels sprouts provide 494 mg of potassium per cup, or 14% of your RDA. They also contain 4g of protein, 4g of fibre, 150% of your vitamin C RDA, and 200% of your vitamin K RDA, all for only 60 calories.
• Portobello and white button mushrooms deliver 630 mg of potassium, or 18% of your daily value. They also provide 5g of protein and just 3g net carbs per serving.
• Summer squash or zucchini gives you 13% of your potassium requirement (445 mg) per cup. They are also a good source of vitamin A and fibre.
• Pumpkin seeds provide 226 mg of potassium per ounce, or 6% of your recommended daily intake. They are also a good source of magnesium, zinc, and omega-3 fatty acids.
• Spinach and other leafy greens are a great source of potassium and other electrolytes. Beet greens provide 37% of your daily value of potassium per cup, while Swiss chard provides 27%. Spinach is also high in vitamins A and K and has been studied for its potential cancer-preventing properties.
• Wild-caught salmon and other fatty fish are excellent sources of potassium. A six-ounce serving of salmon provides 1,068 mg of potassium, or 31% of your recommended daily intake. Fatty fish like salmon have also been shown to reduce the risk of heart disease.
• Clams are a good source of potassium, providing 18% of your daily needs in a 3.5-ounce serving. They are also a good source of selenium, iron, and vitamin B12.
• Pork chops provide a surprising 532 mg of potassium per chop, along with 9g of fat and 40g of protein.
• Coconut water is hydrating and contains 515 mg of potassium per cup, or 14% of your daily value. However, it is high in carbohydrates, so it should be consumed in moderation on a keto diet.

In addition to these whole food sources of potassium, you may also want to consider taking a high-quality electrolyte supplement or exogenous ketone supplement, especially if you are very active or don't consume enough potassium-rich foods regularly. However, it is always best to get your potassium through food whenever possible.

Potassium-rich foods to avoid on keto

The keto diet restricts carbohydrate consumption and encourages high-fat ingestion. This means that many foods rich in potassium, such as bananas, potatoes, black beans, and yogurt, are off-limits. However, it is important to ensure you are getting enough potassium, as this mineral is required for a variety of important biological functions, including maintaining a healthy heart rate and assisting in muscle contractions.

• Bananas: A well-known source of potassium, but too high in carbs and sugar for the keto diet.
• Potatoes: Like bananas, potatoes are high in carbs and will take you out of ketosis.
• Black beans: These are also too high in carbs and sugar to be included in a keto diet.
• Yogurt: While yogurt can be a good source of potassium, it is not keto-friendly due to its carb and sugar content.
• Beans and lentils: These are off-limits on keto due to their carb content, even though they are rich in potassium.
• Beetroot: This vegetable is high in potassium but also contains too many carbs for the keto diet.
• Dried apricot: Dried fruit tends to be high in sugar and carbs, so dried apricots are not a good source of potassium on keto.

While these foods are not keto-friendly, there are still plenty of ways to ensure you are getting enough potassium on a keto diet. Avocados, for example, are a true superfood and one of the best sources of potassium for those on keto. Other options include Brussels sprouts, summer squash or zucchini, pumpkin seeds, spinach and other leafy greens, and wild-caught salmon.

In addition to eating potassium-rich foods, you can also consider taking a high-quality electrolyte supplement to ensure you are getting enough potassium, sodium, magnesium, and calcium.

Signs of potassium deficiency

Potassium is a mineral and electrolyte that is essential for all of the body's functions. It helps your nerves, muscles, and heart function properly, and also helps move nutrients and waste around your cells. Potassium deficiency, also known as hypokalemia, occurs when a person has abnormally low levels of potassium in their body.

Heart Palpitations and Arrhythmia

Heart palpitations are a common sign of potassium deficiency. This is when you feel like your heart is pounding, fluttering, or beating irregularly. If you experience heart palpitations, seek urgent medical assistance as it could be a sign of an irregular heartbeat (arrhythmia). Arrhythmia is a serious complication of severe hypokalemia and can be life-threatening.

Muscle Weakness and Cramps

Potassium is important for muscle contractions, so when your blood potassium levels are low, your muscles produce weaker contractions, leading to muscle weakness and fatigue. Potassium deficiency can also cause muscle cramps, which are sudden, uncontrolled, and often painful contractions of the muscles.

Tingling and Numbness

Potassium is important for healthy nerve function. Low blood potassium levels can weaken nerve signals, resulting in a tingling or numb feeling in the hands, arms, legs, and feet (known as paresthesia).

Fatigue

Fatigue is a common sign of potassium deficiency. This could be due to weaker muscle contractions and/or impaired insulin production, which can result in high blood sugar levels and less available glucose for your cells to use as energy.

Digestive Problems

Potassium plays a role in stimulating contractions in the digestive system. With low potassium levels, these contractions may become weaker and slower, leading to digestive problems like bloating and constipation.

Frequent Urination

Low potassium levels may impair the kidneys' ability to concentrate urine and balance electrolyte levels, leading to increased urination (polyuria) and increased thirst (polydipsia).

High Blood Pressure

Potassium helps your kidneys get rid of excess sodium through urine. If there isn't enough potassium in the blood, the kidneys reabsorb sodium back into the bloodstream, which can lead to high blood pressure over time.

How much potassium you need

Potassium is an essential mineral and electrolyte that plays a crucial role in maintaining good health. It helps regulate heartbeat, moves nutrients into cells, and counteracts the negative effects of sodium on blood pressure. The recommended daily intake of potassium for adults is between 3,500 and 4,700 milligrams. However, it is important to note that this amount may vary depending on individual health status, activity level, and ethnic group.

Food Sources of Potassium

Potassium is naturally found in many fruits and vegetables, including avocados, bananas, leafy greens, tomatoes, sweet potatoes, and nuts. It is also present in dairy products such as milk and yogurt. A well-balanced diet usually supplies all the potassium a person needs. However, for those who don't consume enough potassium-rich foods or have certain medical conditions, potassium supplements may be recommended.

Signs of Potassium Deficiency

Low potassium levels, or hypokalemia, can lead to various health issues. Symptoms of potassium deficiency include muscle weakness, irregular heartbeat, fatigue, high blood pressure, and nausea. Certain medications, intense exercise without proper hydration, and specific health conditions can contribute to potassium deficiency.

Safe Upper Limit of Potassium Intake

While it is important to ensure adequate potassium intake, excessive potassium can also have negative effects. There is no set upper limit for potassium intake from food sources, as it is rare to consume harmful amounts from natural food sources. However, very high doses of potassium through supplements can be dangerous and even life-threatening. Therefore, it is crucial to consult a healthcare professional before taking potassium supplements.

Potassium supplements

Potassium is a mineral that is crucial for life. It is an electrolyte that helps control fluid levels, nerve and muscle activity, and the body's pH (acid-base) levels. It is necessary for the heart, kidneys, and other organs to work normally.

Side effects of potassium supplements

Potassium can be dangerous in high doses. Possible side effects include:

• Muscle weakness or paralysis
• Cardiac conduction abnormalities
• Cardiac arrhythmias

Do not take potassium supplements without talking to your doctor, especially if you have kidney disease, diabetes, heart disease, Addison's disease, stomach ulcers, or other health problems.

Who may need potassium supplements?

• People with certain medical conditions, such as Crohn's disease
• People with physically demanding jobs
• Athletes who exercise in hot climates and sweat excessively
• People who take certain medications, such as diuretics or antibiotics
• People with eating disorders or who abuse alcohol or drugs

Frequently asked questions