If you’ve been through the Keto Quest Program, read many keto books, or been on keto yourself for any amount of time, you should be well aware of the need for electrolytes. But what are electrolytes? Electrolytes are minerals that your body uses to maintain and control many of its most important functions. The specific electrolytes we’re most interested in while following a ketogenic diet are sodium, potassium, magnesium and calcium.
Potassium is an electrolyte that helps with a number of processes in the body, including managing the balance fluids inside and outside of our cells, balancing blood pH levels, helping with nerve impulses, and helping to control smooth muscle (like heart and lung) contraction/relaxation, is one of the two most important electrolytes on keto, along with sodium.
While you can get a number of great supplements (for a discount!) In the Keto Quest store (http://ketoquest.com/store/) that have ample amounts of electrolytes, it is best to get the majority of the electrolytes you need from food. You should try to get at least 2500 mg of potassium per day, and many on keto find they do better on higher amounts, up to around 4500-4700 mg per day. It’s important to test yourself on keto and find what works best for you – each person is different!
Here are Keto Quest’s Top 7 High-Potassium Keto Foods:
The king of potassium-rich foods is the avocado, with around 1000mg or more in each, depending on the size. They are convenient, easy to prepare, and delicious by themselves, and even more delicious with sea salt sprinkled on them or in one of Keto Chef Max’s amazing recipes at http://ketoquest.com/recipes/ (just search for “Avocado”).
Most people associate potassium with green foods – avocados, leafy vegetables, etc – but there’s a lot of potassium in meat! Wild caught salmon has nearly 900 mg of potassium per every 5 oz piece. Salmon is also packed with omega-3’s, so feel free to enjoy two servings!
Pork is the king when it comes to land animal sources of potassium, with almost 600 mg of potassium in 5 oz of pork chop and nearly 50 mg per each slice of thin bacon.
As with pork, there’s also a surprising amount of potassium in beef – nearly 500 mg in 5 oz! With beef, there’s also nearly limitless options, ranging from steaks to roasts to burgers to ground beef.
It’s well-known that mushrooms are a great source of vitamin d, but a cup of these little beauties also has over 400 mg of potassium. Fry these up in butter alongside some steak or a pork chop, and with a side of our next item, spinach, and you’ve got yourself a potassium powerhouse of a meal!
If you’ve ever cooked spinach, you know that a cup of the stuff shrinks down to a much smaller space when you sauté it up. That being said, a single cup of spinach has over 150 mg of potassium, so go ahead and have 2 or 3 cups!
Who hasn’t wrestled with a small serving of pistachios and relished in the flavor of victory when you finally have broken that final tiny nut out of it’s shell? You’ll be well-rewarded for your efforts with a hefty dose of over 400 mg of potassium in 1/3 cup of pistachios.
Don’t forget to visit http://ketoquest.com/recipes/ to look for recipes with these high-potassium foods in them!
by Chris Wolf