Hey, this is Dr. Berry, let's chat for a second
about which ketogenic foods are
highest in potassium and also
we'll talk for a minute about what potassium is,
why you actually need it, where it's kept in the body, etc.
Now if you know anyone who is trying to eat a low carb high fat
ketogenic diet, please share
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Share this with people who need to know because
it helps me so much to spread the word. Now, let's
talk about potassium, why
it's important and where you can find it on a
low carb healthy fat or ketogenic diet.
So potassium is a mineral
it's an element it
it works as an electrolyte in your body
approximately 98% of the potassium
in your body is inside
your cells. Only a very small portion of it is out in
the bloodstream at any given time. Your body
tightly controls how much potassium
is in your serum or your bloodstream because
too much or too little can cause problems
your body is very good at controlling this
if you have normal kidney function
you almost can't eat too much potassium
because your body just regulates it. It'll put as much as it needs to inside
the cells for storage and then you will
urinate the rest away
the potassium inside your body is very very
important for many many functions okay
mainly for muscle function but it has
many many other functions in the cell.
the way you'll know if you don't have enough potassium is
you'll have muscle cramps, you'll wake up in the middle of the night
and do the muscle cramp dance. it's no fun
to do this dance, it's very painful and
this is your body saying hey dummy, feed me more potassium
so potassium
is vital for nerves to conduct
efficiently. So if you want your brain and your
nerves to work very efficiently you need to feed them
plenty of potassium. Your
muscle function also is the same way and hence the cramps
that's kind of your body's signal that you need more
potassium
the standard American diet and the
modern Western diet in most countries is very
low in potassium and so you can
come to
a low carb or a ketogenic diet already deficient in
potassium. If your doctor checks your potassium
level, remember what I said earlier, it's gonna be normal
okay that
does not mean that you don't have a potassium defficiency
your cells can be very depleted of potassium
and your serum level still be
normal so a blood test just isn't the way to do this
you just need to eat more potassium okay
your heart is a muscle don't forget that.
Heart contractility or your ability
for your heart to pump and to push out blood
hinges upon your
potassium content, it's vital for heart health
to have plenty of potassium in your diet, there's
also research that potassium probably
helps to lower blood pressure, there's
research that shows it probably helps prevent osteoporosis, it
probably helps prevent heart attacks and strokes and it
probably helps prevent dementia as well. Potassium
is vital for vibrant health
so make sure and eat plenty of the following
foods. So here are the seven foods really
some are foods and some are food groups but I wanted to give you as much
information as I can in this little video.
So
the most famous ketogenic food
of all is the avocado probably and
that's because it has a ton of good potassium in it.
An avocado has more potassium as
more potassium than a banana and
way less carbohydrates. Now, avocados
do have a few carbs and so watch the carb count
but there's lots of potassium in an avocado.
The next is leafy greens.
Any leafy green is going to have plenty of
potassium and many of the leafy greens have more potassium
than a banana. The brassicas
that's the 3rd one, broccoli,
Brussels sprouts, kale, asparagus, all those guys have
lots of potassium and other
good nutrients for you and they're relatively low carb.
Several different fish have a
goodly amount of potassium,
the 3 highest potassium content I could find were
cod, halibut and tuna.
All those 3 have good
potassium contents and very low carbohydrates.
There are 2 nuts that are relatively
low carb and have relatively
high potassium I wanted to include and that's Brazil
nuts and hazelnuts. Now if
nuts are relatively low carb food
compared to your previous snacks, but
some nuts, eventhough they have higher
potassium like almonds, also have higher carbs
so you want to probably limit those unless you're doing well
eating your almonds and then continue to do that untill you stall.
But the two that are the lowest carb are Brazil
nuts, hazelnuts and then pecans are the next.
Now what about meat ? yeah, any red meat,
especially the liver of the red meat
animal is going to have plenty of potassium.
Liver, typically pork liver, beef liver,
even chicken liver have potassium
and other vitamins and minerals that you really need.
Seafood, other than the fish I mentionned above,
clams are a rich source of
potassium and they're very low carb so eat your
clams. Now, if you enjoyed this video
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This is Dr Berry, I'll see you next time.