Don't Go Bananas to Get Your Potassium!

In a study published in the journal Neurology, researchers found that "a lower serum potassium level in diuretic users, and low potassium intake in those not taking diuretics were associated with increased stroke incidence among older individuals. Lower serum potassium was associated with a particularly high risk for stroke in the small number of diuretic users with atrial fibrillation". Is this troubling news for low carbers, whose diets - at least in the stricter phases - tend to have a diuretic effect, and whose diets are lacking in the potassium rich items that first come to mind, such as bananas, potatos and grains?

Not neccessarily.

Of course, we have to point out that this study was conducted with subjects who were all over 65. So if you're not in that age group, this may not be as applicable to you. (And if you're over 65, use a diaretic, have atrial fibrillation, and HAVEN'T consulted your doctor about your diet, all I have to say is, you're old enough to know better!) But, even so, in the interests of understanding this issue a little better, I did some research on sources of dietary potassium that a low carber might be consuming. Can we get our potassium without eating bananas? You be the judge!

Fruit

• Cantaloupe, 1/4 medium melon, 340mg
• Avocado, 1/2 medium, 602mg

Vegetables

• Tomato, 1/2 cup, 301mg
• Spinach, 1/2 cup cooked, 415mg
• mushrooms, 5 small, 207mg
• collards, 1/2 cup cooked, 263mg
• brussel sprouts, 1/2 cup cooked, 248mg
• zucchini, 1/2 cup cooked, 227mg
• broccoli, 1/2 cup cooked, 104mg

Dairy

• yogurt, 1/2 cup, 215mg
• cottage cheese, 1/2 cup, 109mg

Meat, Fish, Poultry

• Flounder, 6oz cooked, 1000mg
• Beef Liver, 3 oz cooked, 375mg
• Round Steak, 6 oz cooked, 650mg
• turkey, white meat, 6 oz cooked, 500mg
• Tuna, canned, 6 oz, 450mg
• chicken, white meat, 6oz cooked, 420mg

Nuts and Seeds

• Almonds, dry roasted, 1 oz, 219mg
• sunflower seeds, 1 oz, 196
• peanuts, 20 in shell, 250mg
• pumpkin seeds, dried/roasted, 1 oz, 229mg

As far as how much potassium we should be taking in, 1,600 to 3,500 milligrams (mg) per day is the established range (Colorado State University Extension,), and that would be based on your level of physical activity, as well as some other factors.

Of course, you should still talk to your doctor about taking a good supplement during induction especially, and make sure you take in adequate water for your exercise level and the climate conditions where you live. But the above lists show that low carbers don't have to GO BANANAS to get their potassium!

The abstract of the study can be found here. The above potassium food value table was adapted for a low carb perspective from a list of "Sources of Dietary Potassium" published by the University of Massachusettes Medical School.

Never change your diet, supplements or medications without first checking with your doctor.