Not reaching my potassium goal :-\
lalainap19
Posts: 165 Member
I have been experiencing symptoms of potassium deficiency like cramps heart palpitations and anxiety along with trouble sleeping I eat spinach avocados Greek yogurt but it doesn't put a dent in my daily goal I'll be lucky to even reach it halfway. I'm having problems trying to get all that potassium in a low calorie deficit diet. Any good supplements or potassium rich foods/ I don't like bananas. Please help 
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Replies
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Bananas, coffee, potatoes.0
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I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?0 -
You won't know from your diary because the database is whack
Please see a doc0 -
This is what I eat for my potassium...
V8 juice...1 cup has 900mg for 50 calories (big bang for the bucks)
4-5 srvg...vegetables
Bananas
Potatoes
Just google foods high in potassium for a list and try to incorporate more of them.
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I am trying to raise my Potassium as well. Right now I have to take Potassium Chloride powder every day. It tastes awful and I have to mix it with orange juice.
This is the list of foods my Dr. gave me that are high in potassium:
Winter squash, cubed, 1 cup, cooked: 896 mg
Sweet potato, medium, baked with skin: 694 mg
Potato, medium, baked with skin: 610 mg
White beans, canned, drained, half cup: 595 mg
Yogurt, fat-free, 1 cup: 579 mg
Halibut, 3 ounces, cooked: 490 mg
100% orange juice, 8 ounces: 496 mg
Broccoli, 1 cup, cooked: 457 mg
Cantaloupe, cubed, 1 cup: 431 mg
Banana, 1 medium: 422 mg
Pork tenderloin, 3 ounces, cooked: 382 mg
Lentils, half cup, cooked: 366 mg
Milk, 1% low fat, 8 ounces: 366 mg
Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
Pistachios, shelled, 1 ounce, dry roasted: 295 mg
Raisins, quarter cup: 250 mg
Chicken breast, 3 ounces, cooked: 218 mg
Tuna, light, canned, drained, 3 ounces: 201 mg0 -
galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
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sweet potatoes, raisins, squash, cantaloupe, yogurt.0
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lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?0 -
Dried apricots are tremendous for potassium. Acron squash. Spinach. White beans. Baked taters.
And yea, MFP doesn't track potassium.
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I also agree that the database is whack. Here are some additional potassium sources I didn't see mentioned:
Butternut squash
Coconut water0 -
Try a black bean brownie smoothie. This makes 3 big servings, but I confess I sometimes drink it all as a meal:
1 can black beans, rinsed and drained
2 large bananas
1T. cinnamon
3T. unsweetened cocoa
3 c. Silk Soymilk (original, plain)
Puree in blender and serve room temp or chilled.
This will not only give you tons of potassium, but protein, iron, calcium, and fiber as well. And it is really delicious! One problem with potassium is that it does not appear on the nutritional info label for many foods, since it is not required by law. It also doesn't appear in some MFP database listings when it should. I make sure I find an entry that gives me credit for potassium eaten, if I can.
Canned butter beans microwaved with frozen spinach, nutritional yeast, salt and pepper is another great way to get a load of potassium. Keep trying~!
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OP...I ended up having to enter my own foods in to the data base in order to get a more accurate count. Very few entries include potassium.
ETA...Even a lot of food labels do not include potassium. I use the USDA data base to get most of my info.0 -
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I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
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lalainap19 wrote: »I have been experiencing symptoms of potassium deficiency like cramps heart palpitations and anxiety along with trouble sleeping I eat spinach avocados Greek yogurt but it doesn't put a dent in my daily goal I'll be lucky to even reach it halfway. I'm having problems trying to get all that potassium in a low calorie deficit diet. Any good supplements or potassium rich foods/ I don't like bananas. Please help
After I lost my thyroid to cancer several years ago, I developed the same symptoms It took me a while to see a doctor, because with a healthy diet I thought I could possibly not be potassium deficient. I was checked out and it was discovered that I had an absorption problem.
My MD told me that with those problems it was next to impossible to get enough potassium through my food. I had to take potassium pills every day for a while and now take one once a week.
If you are concerned, see a doctor and if not so much, maybe make an all-out effort to eat a lot of potassium rich food.
Good Luck !
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lalainap19 wrote: ».
I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
lol. Yeah, that'll do it. I hate California. moving away as soon as am financially able.0 -
I'm really serious about the coffee. Trying out logging it yourself.0
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lalainap19 wrote: ».
I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
OP, you should really go see your doctor, from what you've said, I don't think your anxiety is related to low potassium, but rather an anxiety disorder. Especially if you just made a massive move, they can commonly cause anxiety. Plus, the doctor can give you a blood test to see if you actually are low on potassium, so you'll know either way.
That's just my opinion, though.
Also, tea can give me heart palpitations, maybe try avoiding it for a week, and see if it helps. However, the anxiety and sleeping problems are most likely something else.0 -
Yes we are moving back to Florida in 2 weeks I pray it helpsgalgenstrick wrote: »lalainap19 wrote: ».
I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
lol. Yeah, that'll do it. I hate California. moving away as soon as am financially able.0 -
SimoneBee12 wrote: »lalainap19 wrote: ».
I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »
I get scared to go to the doc I don't want to get on pills I've had family with drug issues and a friend overdose it scares me a lot :-(lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
OP, you should really go see your doctor, from what you've said, I don't think your anxiety is related to low potassium, but rather an anxiety disorder. Especially if you just made a massive move, they can commonly cause anxiety. Plus, the doctor can give you a blood test to see if you actually are low on potassium, so you'll know either way.
That's just my opinion, though.
Also, tea can give me heart palpitations, maybe try avoiding it for a week, and see if it helps. However, the anxiety and sleeping problems are most likely something else.
I'm scared to go to the doc I've had family get in those pills and a friend overdose so it scares me a lot to take anything a doc will prescribe :-(0 -
I thought MFP does track potassium??? I thought I've seen it there before.
I have problems with not enough potassium due to a few medications I take. Coconut water has a lot of potassium as does tomato paste.
As for heart palpitations, do you mean a rapid heart beat or afib? I know when I get too low on water and/or potassium, I will go into afib. Not fun.
Finally, decaf coffee and decaf tea still have some level of caffeine in them so avoid as well.0 -
GeapetCore wrote: »I thought MFP does track potassium??? I thought I've seen it there before.
I have problems with not enough potassium due to a few medications I take. Coconut water has a lot of potassium as does tomato paste.
As for heart palpitations, do you mean a rapid heart beat or afib? I know when I get too low on water and/or potassium, I will go into afib. Not fun.
Finally, decaf coffee and decaf tea still have some level of caffeine in them so avoid as well.
It is capable of tracking potassium, but 90% of the food entries in the database don't have potassium values associated with them.0 -
lalainap19 wrote: »I have been experiencing symptoms of potassium deficiency like cramps heart palpitations and anxiety along with trouble sleeping I eat spinach avocados Greek yogurt but it doesn't put a dent in my daily goal I'll be lucky to even reach it halfway. I'm having problems trying to get all that potassium in a low calorie deficit diet. Any good supplements or potassium rich foods/ I don't like bananas. Please help
These are not symptoms to be addressed or diagnosed online
You need a face to face medical
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Seconding (or thirding, or however many people have said it) that you should probably go to a doctor, maybe after your move back to Florida. If it is potassium deficiency (and you can't tell from MFP, lots of foods don't even have their potassium data entered), then your doc can help you with dietary changes or meds. Also anxiety, heart palpitations, trouble sleeping, and even muscle cramping could definitely be anxiety disorder, so it would be really good to get a medical exam and find out what's up.0
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GeapetCore wrote: »I thought MFP does track potassium??? I thought I've seen it there before.
I have problems with not enough potassium due to a few medications I take. Coconut water has a lot of potassium as does tomato paste.
As for heart palpitations, do you mean a rapid heart beat or afib? I know when I get too low on water and/or potassium, I will go into afib. Not fun.
Finally, decaf coffee and decaf tea still have some level of caffeine in them so avoid as well.
It does, but many labels don't include it and many people who enter stuff wouldn't bother entering it, anyway, because they don't care about it. If you use labels, you won't get accurate numbers on K.
Still and all, most Americans don't get enough K but do get too much salt. So, if you're like most people, it wouldn't hurt to have some potatos (red, white or sweet), dates, raisins, dried apricots, whathaveyou.
Don't take supplements unless the doctor tells you to take them. 1) They're such big pills. 2) It can be dangerous to take too much,
K is yet another good reason EVERYONE should get regular check-ups at the doctor. You find out all kind of things...and you sometimes find them out early enough to fix them before surgery is necessary or death sentences are pronounced.
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lalainap19 wrote: »SimoneBee12 wrote: »lalainap19 wrote: ».
I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »
I get scared to go to the doc I don't want to get on pills I've had family with drug issues and a friend overdose it scares me a lot :-(lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
OP, you should really go see your doctor, from what you've said, I don't think your anxiety is related to low potassium, but rather an anxiety disorder. Especially if you just made a massive move, they can commonly cause anxiety. Plus, the doctor can give you a blood test to see if you actually are low on potassium, so you'll know either way.
That's just my opinion, though.
Also, tea can give me heart palpitations, maybe try avoiding it for a week, and see if it helps. However, the anxiety and sleeping problems are most likely something else.
I'm scared to go to the doc I've had family get in those pills and a friend overdose so it scares me a lot to take anything a doc will prescribe :-(
If you find out you do have an anxiety disorder, you don't have to go on medication, I understand you're apprehension towards it. There are a ton of other alternatives for mental health issues, especially anxiety disorder, like meditation, cognitive behavioural therapy, or exposure therapy (this probably isn't relevant to you though). if you tell your doctor no medication, then they can definitely help you with alternatives.
This is what I'm trained in, I really think you should speak to someone about it, if you want to wait until you get back to Florida and see if your symptoms stop, you can, but if they continue after, say, 2 weeks, I'd definitely see someone. You can add me as a friend, or private message me if you want.0 -
OK thank u so much for that information I didn't think it was too serious but u helped me see its not normal and I shouldn't try to cure myself.SimoneBee12 wrote: »lalainap19 wrote: »SimoneBee12 wrote: »lalainap19 wrote: ».
I have tea once or twice a day no preworkouts but I moved to California in February ever since I've had problems sleeping and anxiety it was a drastic change in my life.galgenstrick wrote: »
I get scared to go to the doc I don't want to get on pills I've had family with drug issues and a friend overdose it scares me a lot :-(lalainap19 wrote: »galgenstrick wrote: »I doubt you're deficient, it's pretty difficult to get deficient. Most of the foods in the MFP database don't have potassium entered even if the food contains it, so your diary will likely always be low unless you make an effort to pick entries that have it.
You should see your dr and get your levels check and your thyroid checked as well just in case.
Are you on thyroid meds?
Not on any meds or have any health problems just the ones I listed.
If that's the case, the heart palps are probably due to having anxiety. It's pretty common. What about caffein or preworkouts? Taking any of those?
OP, you should really go see your doctor, from what you've said, I don't think your anxiety is related to low potassium, but rather an anxiety disorder. Especially if you just made a massive move, they can commonly cause anxiety. Plus, the doctor can give you a blood test to see if you actually are low on potassium, so you'll know either way.
That's just my opinion, though.
Also, tea can give me heart palpitations, maybe try avoiding it for a week, and see if it helps. However, the anxiety and sleeping problems are most likely something else.
I'm scared to go to the doc I've had family get in those pills and a friend overdose so it scares me a lot to take anything a doc will prescribe :-(
If you find out you do have an anxiety disorder, you don't have to go on medication, I understand you're apprehension towards it. There are a ton of other alternatives for mental health issues, especially anxiety disorder, like meditation, cognitive behavioural therapy, or exposure therapy (this probably isn't relevant to you though). if you tell your doctor no medication, then they can definitely help you with alternatives.
This is what I'm trained in, I really think you should speak to someone about it, if you want to wait until you get back to Florida and see if your symptoms stop, you can, but if they continue after, say, 2 weeks, I'd definitely see someone. You can add me as a friend, or private message me if you want.
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I drink coconut water for potassium. It's pretty high in the stuff. Or, potatos have them (french fries if you can spare the calories), bananas, brussels sprouts, black beans, peaches, grapes0
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It sounds like you have an anxiety disorder. Being afraid of doctors is dangerous itself. What if you end up really ill? Who would you trust? Work on establishing trust in a doctor.
Doctors prescribe, but patients take. You can double check if any prescription is addictive before you decide to take them. I am pretty sure potassium supplements are non-addictive.0 -
POM juice has a good dose. It is calorie dense, though. But YUMMY!0
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