Keto and potassium?
Curvycurly223
Posts: 44 Member
Hello everyone. I'm reviewing my last few weeks of food and noticing that my potassium intake is very low on a daily basis as well as my sodium intake. I'm fairly certain my sodium intake is fine bc I do salt my food without tracking, however, I am concerned about my potassium intake. How do you all mange this on a Keto diet? Supplements? Thank you
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supplements can help but because potassium is not a food labeling requirement, even foods that are stuffed full of it won't have it listed on their labels (and consequently it isn't listed in the MFP database entry for those foods, either). If you're relying on the database and reports to tell you you're not getting enough, don't, as it is inaccurate.0
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supplements can help but because potassium is not a food labeling requirement, even foods that are stuffed full of it won't have it listed on their labels (and consequently it isn't listed in the MFP database entry for those foods, either). If you're relying on the database and reports to tell you you're not getting enough, don't, as it is inaccurate.
Yep. Even coffee has a fair amount of potassium, but it's not listed on the label, as is the case with the majority of packaged foods.
I go here when I want to double check nutrients in foods.
http://ndb.nal.usda.gov/ndb/search0 -
Sodium will be a more important thing to watch honestly. Potassium will not be wasted as long as sodium is sufficient. That's the one I'd watch.
And magnesium, which is vital for over 300 enzymatic functions but doesn't even have a recommended daily amount. If you get magnesium, go for one that ends with "ate", like glycinate, malate, citrate.... Do not get oxide, which is the most commonly found form in stores0 -
Have a peek at my Electrolyte draft.
I'll be working on that today since my eyes aren't burning 24/7 right this moment.
http://community.myfitnesspal.com/en/discussion/comment/35785199#Comment_35785199
Also, in the same vein as what Sunny said, I listened to 2 podcasts about Mag yesterday.
http://primalpotential.com/10-reasons-you-need-magnesium/
http://primalpotential.com/magnesium-for-pms/ -That's about a whole lot more than PMS. People who need more mag than others, topical absorption, and a bit on athletes.0 -
Thanks so much for all the information! Yes, I was just going by what mfp was showing me.0
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Christine_72 wrote: »supplements can help but because potassium is not a food labeling requirement, even foods that are stuffed full of it won't have it listed on their labels (and consequently it isn't listed in the MFP database entry for those foods, either). If you're relying on the database and reports to tell you you're not getting enough, don't, as it is inaccurate.
Yep. Even coffee has a fair amount of potassium, but it's not listed on the label, as is the case with the majority of packaged foods.
I go here when I want to double check nutrients in foods.
http://ndb.nal.usda.gov/ndb/search
This is really helpful! It looks like coconut chips have a bit of potassium (:0 -
olivebeanhealthy wrote: »Christine_72 wrote: »supplements can help but because potassium is not a food labeling requirement, even foods that are stuffed full of it won't have it listed on their labels (and consequently it isn't listed in the MFP database entry for those foods, either). If you're relying on the database and reports to tell you you're not getting enough, don't, as it is inaccurate.
Yep. Even coffee has a fair amount of potassium, but it's not listed on the label, as is the case with the majority of packaged foods.
I go here when I want to double check nutrients in foods.
http://ndb.nal.usda.gov/ndb/search
This is really helpful! It looks like coconut chips have a bit of potassium (:
Yep, it just sucks that we don't get to see the true values in our diary.0 -
Leafy greens have heaps of potassium and extremely low carbs and so does coconut water. Green shake with coconut water!0
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You're getting more than you think. Don't worry about it.0
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I don't worry about potassium. Sodium and Magnesium are more important.
I hope this helps,
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program
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Sunny_Bunny_ wrote: »Sodium will be a more important thing to watch honestly. Potassium will not be wasted as long as sodium is sufficient. That's the one I'd watch.
And magnesium, which is vital for over 300 enzymatic functions but doesn't even have a recommended daily amount. If you get magnesium, go for one that ends with "ate", like glycinate, malate, citrate.... Do not get oxide, which is the most commonly found form in stores
I seem to recall that my fiber-phobic 90-y.o. father-in-law resorted to magnesium citrate to break a spell of constipation and that the seismic events that followed
could not truthfully have been described as mere tremors...
??0 -
Sunny_Bunny_ wrote: »Sodium will be a more important thing to watch honestly. Potassium will not be wasted as long as sodium is sufficient. That's the one I'd watch.
And magnesium, which is vital for over 300 enzymatic functions but doesn't even have a recommended daily amount. If you get magnesium, go for one that ends with "ate", like glycinate, malate, citrate.... Do not get oxide, which is the most commonly found form in stores
I seem to recall that my fiber-phobic 90-y.o. father-in-law resorted to magnesium citrate to break a spell of constipation and that the seismic events that followed could not truthfully have been described as mere tremors...
??
Yeah. Citrate is not my first choice. It's fairly easy to reach the digestive tolerance limit with that one. But, a good amount is absorbed, especially compared to oxide.
I take about 1000mg a day of mag carbonate or glycinate with no digestive issues at all. I think taking it in smaller amounts several times a day can be helpful.
I actually use the powdered form of carbonate. I make a drink that I have twice a day with 500mg of it and also add 5000mg of ascorbic acid (vitamin c) powder. I throw in a few lemon and lime slices and sometimes a dose of ginkgo if I feel like... If you add a touch of raspberry sweet leaf it tastes like raspberry lemonade! Doesn't upset my belly at all. But, I've worked up to it and I drink it over about 30-60 minutes time too.
Ascorbic acid is also known for its potentially explosive results as well, but I think the key is building tolerance slowly and delivering it over a longer time frame.
When I took capsule magnesium, I was probably getting 600-800mg mag citrate a day, but I took 200mg throughout the day. Not just in 2 doses. When I take the glycinate tablets, I do it the same way.0 -
Sunny_Bunny_ wrote: »I actually use the powdered form of carbonate. I make a drink that I have twice a day with 500mg of it and also add 5000mg of ascorbic acid (vitamin c) powder. I throw in a few lemon and lime slices and sometimes a dose of ginkgo if I feel like... If you add a touch of raspberry sweet leaf it tastes like raspberry lemonade!
Doesn't upset my belly at all. But, I've worked up to it and I drink it over about 30-60 minutes time too.
Ascorbic acid is also known for its potentially explosive results as well, but I think the key is building tolerance slowly and delivering it over a longer time frame.
Great info, as always. Thanks!
I would like to note a concern about potassium supplements for folks who take ACE inhibitors (such as Lisinopril) to control hypertension, as these meds can cause potassium retention in some people.
http://www.drugs.com/drug-interactions/lisinopril-with-potassium-chloride-in-sodium-chloride-1476-0-1499-14336.html?professional=10
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