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Potassium Chronicles
IMPORTANT NOTE: While potassium is critical to health there are three conditions under which potassium intake must be limited. Do not follow the guidelines on this page if you fit any of these conditions.
1) Kidney disease- When the kidney is damaged from hypertension or infection the kidney must be protected from excess minerals of all types including potassium.
2) Hypertension- When potassium sparing diuretics are given potassium supplements or high levels of potassium in the diet must be avoided.
3) Adrenal insufficiency- Addison's disease and associated adrenal exhaustion cause excretion of sodium and retention of potassium due to low levels of cortisol and sodium sparing aldosterone. In all of these conditions high intake of potassium in supplements or food can be life threatening.
Potassium is recommended as the first choice treatment for hypertension but this is only true for the early stages before medication is necessary. In later stages potassium in the diet can be used under the close supervision of a knowledgeable, nutritionally oriented physician. More information about potassium and hypertension can be found in The High Blood Pressure Solution by Richard D. Moore, M.D., Ph.D. and for general potassium information Everything You Always Wanted To Know About Potassium by Betty Kamen, Ph.D.
Potassium is one of the most important elements in our diets. The primitive, or "natural", diet contains approximately 2 mg. of potassium for each calorie consumed. Persons who consume 4,000 mg. of potassium or more per day have a much lower incidence of all degenerative diseases including insulin resistance syndrome, hypertension, stroke, obesity and adult onset diabetes. The modern food consumer is lucky to get .5 mg. of potassium for each calorie consumed. All of the dietary programs that lower cholesterol, normalize weight or improve blood pressure contain high amounts of potassium. You may choose the sources of potassium that you like but make sure you get a minimum of 2 mg. per calorie and try to get even more.
Whole foods such as vegetables, legumes and fruits all have high amounts of potassium. Grains have very little potassium except in the bran. Adding rice bran, corn bran or wheat bran to foods can increase the potassium content. Lean meats trimmed of visible fat and poultry without the skin have about 1:1 calories : potassium. Wild game and most lean fish, fruits and vegetables have 1:2 calories:potassium.
Most of my clients find they need to use potassium broths or drinks to get the suggested amounts. They are not used to consuming the quantity of food necessary to get 4,000-6,000mg. of potassium a day. One potassium trick is to use tomato sauce, juice, paste or salsa. Tomatoes are very high in potassium. They can contribute significantly to your daily potassium intake. Tomato based sauce can help balance the lack of potassium in pasta.
All types of legumes are high potassium; kidney, lentil, garbanzo, black or pinto being the highest. Using beans, in chili, soup or salad, increases the potassium, protein and complex carbohydrate content - and beans add color, flavor and texture.
On a high potassium food plan the food is plain, no high calorie sauces. It is cooked by steaming or broiling or microwave. Boiling causes much of the potassium to be lost in the water. If you are making soup or stew this problem is eliminated because the water containing potassium is consumed.
Good snacks are whole grains with the bran and germ and/or fruits and vegetables. While this may sound very restrictive, the good news is - the bowel normalizes, energy increases and cravings disappear. Weight becomes normal whether you were under weight or over weight. This occurs without any sense of dieting.
Fresh foods, prepared from scratch are best. If you must use canned foods use low sodium or sodium free, water-packed. Frozen foods should be purchased with no salt. I understand this way of shopping and food preparation is tough. Some clients may not be great cooks. Some of you may not cook at all. The honest truth is - if you rely on prepared foods or restaurant cooking you will not be able to regain or maintain your health.
Will changing your life style to eat high potassium be tough? At first, YES. We are used to looking at foods differently. Some people see everything as food. Others eat no fat or no dairy or low cholesterol. Still others avoid any food that is not in a container (can, box or tray). The idea that you can eat as much as you like as long as the food is real and is balanced by potassium to calories 2:1 is somewhat disconcerting at first. Very soon after you begin this program you will see that it works.
SAMPLE MENUS
Breakfast: Anytime Smoothie or - a bran cereal without sugar, use Sucanat for sweetening, and 1/4 cup milk and one egg and 1 cup orange juice or other fresh or canned unsweetened juice, high potassium, or fresh fruit or- cooked oatmeal and raisins or blueberries or other fruit with milk or rice milk or no milk with added protein powder or added cottage cheese, Sucanat sweetener or maple syrup or honey.
Lunch: Large salad with turkey or tuna 1-3 oz. and carrots, cucumber, sprouts, kidney or garbanzo beans, sweet red pepper, red cabbage, lettuce or mixed greens, onions and S&W non-fat dressing or equivalent; or- 2 cups brown rice and 1-3 oz. fish or poultry or lean red meat and 2 cups vegetable such as asparagus or green beans and 2 fruits or 2 cups mixed fruit for dessert. To add carbohydrates add 1-2 slices of whole grain fat free bread or add rice noodles to the salad or- soup or stew with lots of veggies and a small amount of protein such as beans or chicken or beef or tofu and fruit for desert.
Dinner: Soup or stew or casserole with some protein from poultry or fish or legumes; or tofu and lots of vegetables, served with whole grain fat free bread (optional); or- 1-3 oz. of protein as above (more if beans are your source) and rice or pasta (use tomato based sauce to replace the missing potassium in pasta); or a large baked potato with the skin and 2-3 oz. protein and 2 cups of vegetables or salad with lots of veggies in it plus 2 more servings of fruit.
Condiments: Salsa adds C, bioflavonoids and potassium. Low salt, low sugar (or home-made) ketchup. Tomato sauces. Parmesan cheese. All spices and herbs. Wysong mixed salt or VegeSalt. Soy sauce without preservatives. Butter. Cream cheese. Sour cream. Most non-fat dressings but look for the most natural without artificial flavorings and preservatives. Our favorite is S&W. Small amounts of olive oil or peanut oil. Lots of garlic and onion. Yeast flakes to flavor popcorn.
BASIC FOOD PLAN
Protein: Meat, fish, poultry, eggs or legumes/grains/nuts/seeds. See protein page but the rule is one palmful of protein three times a day. Use your own palm for your measure. If the protein is vegetarian, beans, seeds or grains, it's your palm piled with protein about 4-6" high; if meat or poultry about 1-2" high.
Breads/Grains: Servings per day 4-15. Size serving is bread 1 slice or 1/2 bagel or muffin. Grain is 1/2 cup. Pasta is 1/2 cup. All grains should be eaten as whole grain with bran and germ. Limited by potassium content. Limit grains if you are wheat or lectin intolerant.
Vegetables: 4-6 servings each 1 cup. More is OK. No limit. Cooked or raw. Soups are an easy way to eat vegetables.
Fruit: 4-8 Serving is 1 cup or 1 fruit or 1/4 cup juice. If you are or have been extremely hypoglycemic in the past make sure you add fruit slowly and that all fruit consumed is without added sugar or other sweetener. Anyone with hyper or hypo glycemia should avoid fruit juices. Look for the highest potassium fruits.
Total plan should have a minimum of 2 mg. potassium per calorie consumed. No matter what your caloric intake is you should not get less than 4,000 mg per day.
To easily check values use the Bowes and Church, Food Values of Portions Commonly Used.
Whether your goal is energy, weight loss, improved mental or physical performance or general good health the potassium plan will work.
Formula for daily potassium goal:
Your Ideal Body Weight in pounds times 40 mg. =_________ mg. per day.
Your Ideal Body Weight in kilos times 88 mg. =__________ mg. per day.
Example: 130 lbs. equals 5,200 mg. a day.
Example: 70 kilos equals 6,160 mg. a day.
POTASSIUM IN SELECTED FOODS
FOOD GROUP
500 MG OR MORE
300 - 499 MG 100-299 MG
DAIRY 1 C. or as noted
Skim Milk 355
Whole milk 351
Buttermilk 343
Yogurt, plain, nonfat 355
Cottage cheese, 1/2 c. 109
MEAT FISH POULTRY
per 4 ounces
Sardines 668 Flounder 664 Salmon 504
Chicken 466 Cod 460
Beef liver 431
Turkey 416
Round steak 398
Haddock 396
Pork, lean 377
Lamb, lean 365
Perch 324
Tuna 300
VEGETABLES, LEGUMES & NUTS 1/2 C. unless noted
Potato w/skin medium 782
Beans, cooked, 1 c. 800-1,000
Beans, refried, 1 c. 1000
Tomato, med 444
Beans, green 374
Sweet potato, med 342
Almonds 444
Squash, cooked, 475
Spinach, cooked, 410
Spinach 292
Carrot, med 246 Broccoli 207 Beets 177 Asparagus 165 Cashews 226 Peas 157
Mustard Greens 154 Mushrooms 145
Celery, 1 stalk 136 Walnuts 270
Radishes, 5 large 131 Cauliflower 290
Peanut butter, 1 T. 100
FRUITS per each or as noted
Avocado 1/2 680
Raisins, 1/2 c. 575
Currants, dried, 1/2 c. 650
Dates, dried, 1/2 c. 700
Peaches, dried, 1/2 c. 800
Prunes, dried, 1/2 c. 750
Orange juice, 1 c. 496 Banana, 1 med. 440
Apricots, dried 1/4 c. 318
Peach, 1 med. 308
3 Apricots, fresh, 301
Orange, 1 med. 269
1 Pear 219
Apple, 1 med. 167
Grapefruit, 1/2 132
Cherries, 10 129
Strawberries, 1/2 c. 122
Pineapple, 1/2 c. 113
Plum 112 Tangerine 108
GRAINS
Bran Buds, 1/2 c. 710
Rice Bran, crude, 1/2 c. 615
All Bran, 1/2 c. 500
Amaranth, boiled, 1 c. 850
Brown rice, 1 c. 137 Oatmeal, cooked, 1 c. 150
OTHER FOODS
Blackstrap molasses 1 T. 585mg.
Low Sodium V8 6 oz. 560mg.
Nutritional Yeast, 1 T. 152
To find the potassium count for your favorite foods click here: NutritionData.com
For a complete list of food values get Food Values of Portions Commonly Used by Bowes & Church.
EASY RECIPES TO INCREASE POTASSIUM:
YEAST DRINK
1 cup fresh orange juice or Very Veggie or apple juice or V8
2-6 heaped tbls. nutritional yeast flakes (start with smaller amount)
Potassium- 800-1,800 mg. Protein- 8-24 grams
ANYTIME SMOOTHIE
1 banana or other fruit
1 cup fresh orange juice or other whole juice
1 cup fresh or frozen strawberries or other berry
One serving favorite brand protein powder (Jarrow Function All Vanilla protein powder, one of my favorites but is dairy based, has 1,000 mg. of potassium, add to total)
Potassium- 1300-1500 mg. Protein 15-25 grams
MOLASSES HOT COCKTAIL
6-8 oz hot water
1 tablespoon blackstrap molasses, unsulphured
Optional--1 tablespoon natural apple cider vinegar
Potassium- 585-625 mg.
POTATO PEELING BROTH
10-12 cups water
2 bunches parsley
Skins of 6 medium potatoes cut 1/4 inch thick
6 carrots 8 stalks celery
Simmer 30+ minutes reducing to 6 cups. Strain - throw out veggies
One cup of broth without the vegetables contains 1200-1400 mg. potassium
BANANA SMOOTHIE
1 c milk 1 banana
1 tablespoon blackstrap molasses, unsulphured
Drink hot or cold.
Potassium- 1300 mg. Protein- 9 grams.
Be creative. Let me know if you find an easy way to boost potassium to share with others. Most of my clients will tell you that trying to eat enough potassium is extremely hard. The goal is to get a minimum of 2 mg. of potassium for each calorie consumed. More is OK but less is not. If you eat a lot of sodium many of the expected benefits of potassium will be lost. Also see the Magnesium link as low magnesium will prevent retention of potassium.
IMPORTANT NOTE: While potassium is critical to health there are three conditions under which potassium intake must be limited. Do not follow the guidelines on this page if you fit any of these conditions.
1) Kidney disease- When the kidney is damaged from hypertension or infection the kidney must be protected from excess minerals of all types including potassium.
2) Hypertension- When potassium sparing diuretics are given potassium supplements or high levels of potassium in the diet must be avoided.
3) Adrenal insufficiency- Addison's disease and associated adrenal exhaustion cause excretion of sodium and retention of potassium due to low levels of cortisol and sodium sparing aldosterone. In all of these conditions high intake of potassium in supplements or food can be life threatening.
Potassium is recommended as the first choice treatment for hypertension but this is only true for the early stages before medication is necessary. In later stages potassium in the diet can be used under the close supervision of a knowledgeable, nutritionally oriented physician. More information about potassium and hypertension can be found in The High Blood Pressure Solution by Richard D. Moore, M.D., Ph.D. and for general potassium information Everything You Always Wanted To Know About Potassium by Betty Kamen, Ph.D.
Potassium is one of the most important elements in our diets. The primitive, or "natural", diet contains approximately 2 mg. of potassium for each calorie consumed. Persons who consume 4,000 mg. of potassium or more per day have a much lower incidence of all degenerative diseases including insulin resistance syndrome, hypertension, stroke, obesity and adult onset diabetes. The modern food consumer is lucky to get .5 mg. of potassium for each calorie consumed. All of the dietary programs that lower cholesterol, normalize weight or improve blood pressure contain high amounts of potassium. You may choose the sources of potassium that you like but make sure you get a minimum of 2 mg. per calorie and try to get even more.
Whole foods such as vegetables, legumes and fruits all have high amounts of potassium. Grains have very little potassium except in the bran. Adding rice bran, corn bran or wheat bran to foods can increase the potassium content. Lean meats trimmed of visible fat and poultry without the skin have about 1:1 calories : potassium. Wild game and most lean fish, fruits and vegetables have 1:2 calories:potassium.
Most of my clients find they need to use potassium broths or drinks to get the suggested amounts. They are not used to consuming the quantity of food necessary to get 4,000-6,000mg. of potassium a day. One potassium trick is to use tomato sauce, juice, paste or salsa. Tomatoes are very high in potassium. They can contribute significantly to your daily potassium intake. Tomato based sauce can help balance the lack of potassium in pasta.
All types of legumes are high potassium; kidney, lentil, garbanzo, black or pinto being the highest. Using beans, in chili, soup or salad, increases the potassium, protein and complex carbohydrate content - and beans add color, flavor and texture.
On a high potassium food plan the food is plain, no high calorie sauces. It is cooked by steaming or broiling or microwave. Boiling causes much of the potassium to be lost in the water. If you are making soup or stew this problem is eliminated because the water containing potassium is consumed.
Good snacks are whole grains with the bran and germ and/or fruits and vegetables. While this may sound very restrictive, the good news is - the bowel normalizes, energy increases and cravings disappear. Weight becomes normal whether you were under weight or over weight. This occurs without any sense of dieting.
Fresh foods, prepared from scratch are best. If you must use canned foods use low sodium or sodium free, water-packed. Frozen foods should be purchased with no salt. I understand this way of shopping and food preparation is tough. Some clients may not be great cooks. Some of you may not cook at all. The honest truth is - if you rely on prepared foods or restaurant cooking you will not be able to regain or maintain your health.
Will changing your life style to eat high potassium be tough? At first, YES. We are used to looking at foods differently. Some people see everything as food. Others eat no fat or no dairy or low cholesterol. Still others avoid any food that is not in a container (can, box or tray). The idea that you can eat as much as you like as long as the food is real and is balanced by potassium to calories 2:1 is somewhat disconcerting at first. Very soon after you begin this program you will see that it works.
SAMPLE MENUS
Breakfast: Anytime Smoothie or - a bran cereal without sugar, use Sucanat for sweetening, and 1/4 cup milk and one egg and 1 cup orange juice or other fresh or canned unsweetened juice, high potassium, or fresh fruit or- cooked oatmeal and raisins or blueberries or other fruit with milk or rice milk or no milk with added protein powder or added cottage cheese, Sucanat sweetener or maple syrup or honey.
Lunch: Large salad with turkey or tuna 1-3 oz. and carrots, cucumber, sprouts, kidney or garbanzo beans, sweet red pepper, red cabbage, lettuce or mixed greens, onions and S&W non-fat dressing or equivalent; or- 2 cups brown rice and 1-3 oz. fish or poultry or lean red meat and 2 cups vegetable such as asparagus or green beans and 2 fruits or 2 cups mixed fruit for dessert. To add carbohydrates add 1-2 slices of whole grain fat free bread or add rice noodles to the salad or- soup or stew with lots of veggies and a small amount of protein such as beans or chicken or beef or tofu and fruit for desert.
Dinner: Soup or stew or casserole with some protein from poultry or fish or legumes; or tofu and lots of vegetables, served with whole grain fat free bread (optional); or- 1-3 oz. of protein as above (more if beans are your source) and rice or pasta (use tomato based sauce to replace the missing potassium in pasta); or a large baked potato with the skin and 2-3 oz. protein and 2 cups of vegetables or salad with lots of veggies in it plus 2 more servings of fruit.
Condiments: Salsa adds C, bioflavonoids and potassium. Low salt, low sugar (or home-made) ketchup. Tomato sauces. Parmesan cheese. All spices and herbs. Wysong mixed salt or VegeSalt. Soy sauce without preservatives. Butter. Cream cheese. Sour cream. Most non-fat dressings but look for the most natural without artificial flavorings and preservatives. Our favorite is S&W. Small amounts of olive oil or peanut oil. Lots of garlic and onion. Yeast flakes to flavor popcorn.
BASIC FOOD PLAN
Protein: Meat, fish, poultry, eggs or legumes/grains/nuts/seeds. See protein page but the rule is one palmful of protein three times a day. Use your own palm for your measure. If the protein is vegetarian, beans, seeds or grains, it's your palm piled with protein about 4-6" high; if meat or poultry about 1-2" high.
Breads/Grains: Servings per day 4-15. Size serving is bread 1 slice or 1/2 bagel or muffin. Grain is 1/2 cup. Pasta is 1/2 cup. All grains should be eaten as whole grain with bran and germ. Limited by potassium content. Limit grains if you are wheat or lectin intolerant.
Vegetables: 4-6 servings each 1 cup. More is OK. No limit. Cooked or raw. Soups are an easy way to eat vegetables.
Fruit: 4-8 Serving is 1 cup or 1 fruit or 1/4 cup juice. If you are or have been extremely hypoglycemic in the past make sure you add fruit slowly and that all fruit consumed is without added sugar or other sweetener. Anyone with hyper or hypo glycemia should avoid fruit juices. Look for the highest potassium fruits.
Total plan should have a minimum of 2 mg. potassium per calorie consumed. No matter what your caloric intake is you should not get less than 4,000 mg per day.
To easily check values use the Bowes and Church, Food Values of Portions Commonly Used.
Whether your goal is energy, weight loss, improved mental or physical performance or general good health the potassium plan will work.
Formula for daily potassium goal:
Your Ideal Body Weight in pounds times 40 mg. =_________ mg. per day.
Your Ideal Body Weight in kilos times 88 mg. =__________ mg. per day.
Example: 130 lbs. equals 5,200 mg. a day.
Example: 70 kilos equals 6,160 mg. a day.
POTASSIUM IN SELECTED FOODS
FOOD GROUP
500 MG OR MORE
300 - 499 MG 100-299 MG
DAIRY 1 C. or as noted
Skim Milk 355
Whole milk 351
Buttermilk 343
Yogurt, plain, nonfat 355
Cottage cheese, 1/2 c. 109
MEAT FISH POULTRY
per 4 ounces
Sardines 668 Flounder 664 Salmon 504
Chicken 466 Cod 460
Beef liver 431
Turkey 416
Round steak 398
Haddock 396
Pork, lean 377
Lamb, lean 365
Perch 324
Tuna 300
VEGETABLES, LEGUMES & NUTS 1/2 C. unless noted
Potato w/skin medium 782
Beans, cooked, 1 c. 800-1,000
Beans, refried, 1 c. 1000
Tomato, med 444
Beans, green 374
Sweet potato, med 342
Almonds 444
Squash, cooked, 475
Spinach, cooked, 410
Spinach 292
Carrot, med 246 Broccoli 207 Beets 177 Asparagus 165 Cashews 226 Peas 157
Mustard Greens 154 Mushrooms 145
Celery, 1 stalk 136 Walnuts 270
Radishes, 5 large 131 Cauliflower 290
Peanut butter, 1 T. 100
FRUITS per each or as noted
Avocado 1/2 680
Raisins, 1/2 c. 575
Currants, dried, 1/2 c. 650
Dates, dried, 1/2 c. 700
Peaches, dried, 1/2 c. 800
Prunes, dried, 1/2 c. 750
Orange juice, 1 c. 496 Banana, 1 med. 440
Apricots, dried 1/4 c. 318
Peach, 1 med. 308
3 Apricots, fresh, 301
Orange, 1 med. 269
1 Pear 219
Apple, 1 med. 167
Grapefruit, 1/2 132
Cherries, 10 129
Strawberries, 1/2 c. 122
Pineapple, 1/2 c. 113
Plum 112 Tangerine 108
GRAINS
Bran Buds, 1/2 c. 710
Rice Bran, crude, 1/2 c. 615
All Bran, 1/2 c. 500
Amaranth, boiled, 1 c. 850
Brown rice, 1 c. 137 Oatmeal, cooked, 1 c. 150
OTHER FOODS
Blackstrap molasses 1 T. 585mg.
Low Sodium V8 6 oz. 560mg.
Nutritional Yeast, 1 T. 152
To find the potassium count for your favorite foods click here: NutritionData.com
For a complete list of food values get Food Values of Portions Commonly Used by Bowes & Church.
EASY RECIPES TO INCREASE POTASSIUM:
YEAST DRINK
1 cup fresh orange juice or Very Veggie or apple juice or V8
2-6 heaped tbls. nutritional yeast flakes (start with smaller amount)
Potassium- 800-1,800 mg. Protein- 8-24 grams
ANYTIME SMOOTHIE
1 banana or other fruit
1 cup fresh orange juice or other whole juice
1 cup fresh or frozen strawberries or other berry
One serving favorite brand protein powder (Jarrow Function All Vanilla protein powder, one of my favorites but is dairy based, has 1,000 mg. of potassium, add to total)
Potassium- 1300-1500 mg. Protein 15-25 grams
MOLASSES HOT COCKTAIL
6-8 oz hot water
1 tablespoon blackstrap molasses, unsulphured
Optional--1 tablespoon natural apple cider vinegar
Potassium- 585-625 mg.
POTATO PEELING BROTH
10-12 cups water
2 bunches parsley
Skins of 6 medium potatoes cut 1/4 inch thick
6 carrots 8 stalks celery
Simmer 30+ minutes reducing to 6 cups. Strain - throw out veggies
One cup of broth without the vegetables contains 1200-1400 mg. potassium
BANANA SMOOTHIE
1 c milk 1 banana
1 tablespoon blackstrap molasses, unsulphured
Drink hot or cold.
Potassium- 1300 mg. Protein- 9 grams.
Be creative. Let me know if you find an easy way to boost potassium to share with others. Most of my clients will tell you that trying to eat enough potassium is extremely hard. The goal is to get a minimum of 2 mg. of potassium for each calorie consumed. More is OK but less is not. If you eat a lot of sodium many of the expected benefits of potassium will be lost. Also see the Magnesium link as low magnesium will prevent retention of potassium.