High-Potassium Foods For Ketogenic Dieters

The ketogenic diet, or keto, is a popular eating plan that restricts carbohydrates and encourages high-fat ingestion. While it can be an effective way to lose weight, it can also lead to a deficiency in electrolytes, especially potassium. Potassium is an essential mineral that plays a vital role in maintaining electrolyte balance, controlling blood pressure, assisting in muscle contractions, and maintaining a healthy heart rate.

When following a keto diet, it is recommended to consume between 4,500 and 4,700 mg of potassium daily. This can be achieved by including foods such as avocados, Brussels sprouts, mushrooms, squash, pumpkin seeds, leafy greens, fatty fish, pork chops, and clams in your meals. These foods are not only rich in potassium but also fit within the keto diet's strict guidelines.

In addition to these whole food sources, some people may also choose to take potassium supplements to ensure they are meeting their daily requirements. However, it is always best to prioritise getting nutrients from a healthy diet wherever possible.

Avocados

• Add to scrambled eggs
• Add to a low-carb pancake mix
• Combine with green, leafy vegetables, berries, low-carb yogurt, and/or nut-based milk
• Make a creamy sauce to pair with tomato sauces or add to cauliflower mac and cheese
• Add to hummus
• Season with salt and pepper, olive oil, balsamic vinegar, paprika, cayenne pepper, or lemon juice
• Bake an egg inside an avocado
• Use as a topping for keto sandwiches, tacos, or pizza
• Grill avocado halves
• Marinate avocado chunks in a mixture of white vinegar, water, and salt
• Make a dessert such as chocolate avocado truffles, chocolate avocado pudding, or avocado ice lollies

Brussels sprouts

In addition to being keto-friendly, Brussels sprouts offer a host of health benefits. They are rich in vitamin C, containing higher amounts than oranges or lemons. Vitamin C is important for improving immune health and reducing the duration of the common cold. Brussels sprouts are also a good source of vitamin K, which is critical for building strong bones and regulating blood clots. They contain several other essential vitamins and minerals, including vitamin A, calcium, folate, and magnesium.

Mushrooms

A 70-gram cup of sliced raw mushrooms provides 223mg of potassium, contributing to the recommended daily intake of 2,600-3,400mg. Potassium is an important electrolyte that helps regulate blood pressure and may reduce the risk of hypertension and cardiovascular disease.

When buying fresh mushrooms, look for ones that are firm, dry, and unbruised. Common types of mushrooms that are low in carbohydrates include white button, portobello, raw oyster, and shiitake mushrooms.

• Sliced raw and mixed into a leafy green salad
• Cooked with scrambled eggs or added to an omelette
• Sautéed with olive or coconut oil, garlic, and herbs
• Added to a stir-fry with zucchini noodles, low-carb vegetables, and tofu
• Boiled in water to make a mushroom broth for soups
• Stuffed with keto-friendly ingredients like cream cheese, butter, shredded cheddar, or bacon, and roasted in the oven with fresh herbs
• Used in a creamy mushroom soup
• Grilled and used to layer a low-carb sandwich
• Diced and used in veggie burger patties made with riced cauliflower, garlic, onion, celery, cheese, and seasonings
• Added to soups, stews, or casseroles

Squash

When it comes to potassium content, the amount varies depending on the type of squash. Summer squash is generally recommended for individuals on a low-potassium diet, with a range of 90-250 mg of potassium per 1/2 cup of cooked squash. On the other hand, winter squash is high in potassium, containing 250-445 mg per 1/2 cup. Spaghetti squash is an exception, as it is the only low-potassium winter squash, with only 91 mg per 1/2 cup.

If you are following a ketogenic diet, it is important to monitor your carbohydrate intake. Squash is starchy and can have varying amounts of total carbs depending on the variety. However, it is high in dietary fibre, which contributes to its low net carb content. Butternut squash, for example, has a higher number of total carbs compared to yellow squash and other summer squash varieties. Therefore, it should be consumed in smaller portions on a keto diet. Overall, squash is considered keto-friendly, and you can safely include it in your diet as long as you stay within the recommended net carb range of 20-50 grams per day.

Leafy greens

Other leafy greens are also high in potassium, such as beet greens, which provide 37% of your daily value of potassium per cup, and Swiss chard, which provides 27%. These leafy greens are also packed with vitamins and healthy plant compounds that act as antioxidants to protect your cells.

If you're looking for a way to incorporate leafy greens into your keto diet, try adding some raw baby spinach to your salad or cooked spinach to a meal. You can also try this Creamed Spinach Keto recipe to maximise your potassium intake.

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