High Potassium, Low Carb Foods to Eat!
Diabetics with high blood pressure can often benefit from high potassium low carb foods when they have fully functioning kidneys. A person with kidney (renal) disease or problems must watch how much potassium they include in their diet because the kidneys regulate potassium. If the kidneys are not functioning properly, the body (your kidneys) may not be able to properly remove potassium from the body. In order to reduce the risk of potassium building up in the body, a person with chronic kidney disease should stick to a LOW Potassium diet as instructed by their physician.
When a person DOES NOT HAVE chronic kidney disease, potassium can be properly used by the body to counteract the sodium that is eaten in our diet. Therefore, when a person eats enough potassium, it can reduce and prevent high blood pressure. Because of this, even if a person does not have diabetes or high blood pressure, it is a good idea to start eating high potassium, low carb foods. In this way, you can improve and optimize your overall health when kidney function is adequate.
High potassium, low carb foods primarily include low carb fruits, low carb vegetables, and low carb nuts. For these reasons, I have made a list of high potassium, low carb foods to eat on a low carb diet.
Currently, the shining stars in the high potassium, low carb foods world are nuts, spinach, kale, and avocados when compared side-by-side with equal 1 ounce servings. You can also learn more about the high potassium levels provided by low carb nuts. However, this page will focus primarily on low carb vegetables that are high potassium.
Eating Your Veggies
The information provided below is all based on 1 ounce serving sizes. According to the National Institute of Health (NIH) fact sheet, the daily recommended amount of potassium is based on your age. This report indicates that a healthy adult requires 4,700 milligrams (mg) per day. However, there are different daily requirements for pregnant women, nursing mothers, and children. Also, notice that potassium requirements are given in mg because it is one of the micronutrients that we need in relatively small amounts. On the other hand, carbohydrates (carbs) are macronutrients measured in grams (g).
Raw Spinach – 558 mg potassium, 3.6 g carbs
Cilantro – 521 mg potassium, 3.7 g carbs
Kale – 491 mg potassium, 9 g carbs
Avocado – 485 mg potassium, 9 g carbs
Brussels Sprouts – 389 mg potassium, 9 g carbs
Beet Greens- 325 mg potassium, 10 g carbs
Broccoli – 316 mg potassium, 7 g carbs
Cauliflower – 299 mg potassium, 5 g carbs
Zucchini – 261 mg potassium, 3.1 g carbs
Tomato – 237 mg potassium, 3.9 g carbs
Radish – 233 mg potassium, 3.4 g carbs
Eggplant – 220 mg potassium, 6 g carbs
String Beans – 209 mg potassium, 7 g carbs
Asparagus – 202 mg potassium, 3.9 g carbs
Lettuce – 194 mg potassium, 2.9 g carbs
Bell Pepper – 175 mg potassium, 4.6 g carbs
Cabbage – 170 mg potassium, 6 g carbs
Jicama – 150 mg potassium, 9 g carbs
Cucumber – 147 mg potassium, 3.6 g carbs
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