You always knew that you should be eating more fresh veggies and fruit. But after reading this now, you will know why you need to and where you can get the potassium you need in your diet.
A study that the American Society of Nephrology published online November 12 in advance of print in its Clinical Journal, discovered that when we get more potassium in our diet, we have fewer kidney and heart problems. While only the abstract is free online, the lead author, Shin-ichi Araki, M.D., Ph.D., from the Shiga University of Medical Science in Otsu, Japan, kindly sent me the full-text of the study.
It found that among more than 600 people with type 2 diabetes that they followed for an average of 11 years the more potassium they pee (technically “urinary potassium excretion”) the fewer of these problems they had. What goes in must come out.
Now, the Dr. Araki and his colleagues recommend interventional trials to see if increasing our the amount of potassium we get in our diet will help us. We don’t need to wait years for these studies to be set up, analyzed, and reported. We can increase the amount of potassium we get from our food now.
Diet, Not Supplement
But taking a potassium supplement as a shortcut is likely to be quite a bad idea. Taking any supplement is questionable, but for good reasons U.S. law limits how much over-the-counter potassium supplement can have. They must have less than 100 mg per capsule because taking more can increase the risk of toxicity and can drive our fluid balance out of whack.
Look to these foods instead to take in more potassium:
The top 10 are:
- Beet greens
- Pinto beans
- Green soybeans
- Lima beans
- Swiss chard
- Portabella mushrooms
The top 10 are:
- Japanese persimmons (aka Fuyu persimmons)
- Seedless raisins
- Golden seedless raisins
- Medjool dates
- Orange juice
- Deglet noor dates
- Grapefruit juice
These High-Potassium Foods Are Low-Carb
Of the commonly available fresh vegetables the top 10 are:
- Pak-choi (aka bok choi)
- Mustard greens
- Sprouted alfalfa seeds
- Butterhead lettuce (including Boston and Bibb)
- Napa cabbage
- Red leaf lettuce
Of the fresh fruit, none match the potassium benefits of these vegetables.
Since I follow a very low-carb diet, the key foods that I will eat more of will be those salad greens listed above. For example, I really like watercress, but was put off by its high price. I also really like cucumber, but had assumed that it wouldn’t help. I am determined to increase the amount of potassium in my food.
This article is based on an earlier version of my article published by HealthCentral.
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