Potassium Content of Foods (K:calories ratio)... and the winner is...
So the winner, at least for now, appears to be Swiss Chard. I just made some (organic). Boiled, no salt. It was good. Tasty enough plain, just boiled for 3 minutes. The problem is, it's a little work to be preparing this veggie just for the potassium content. And it's expensive for the amount you get after preparing.
That's why I prefer raw spinach added to my salads. So although chard tops the charts, I think spinach is the real winner here for anyone looking for a low calorie way to increase their potassium.
Other easy ways to increase potassium levels are adding some fresh mushrooms to your iceberg lettuce salad, or placing some in with a tomato (whole grain) sandwich.
Of course V8 is still high on my list.
I eat a lot of frozen broccoli since I find it easier that slicing up the fresh, plus it lasts a long time.
Cantaloupe is an excellent way to get more K, and it's reasonably priced.
Of course raw carrots reign king when it comes to fiber, potassium, and magnesium.
Dried apricots are good for long bike rides or hikes for not only the K, but for the natural carbs.
Frozen peaches added to your banana-whey protein smoothie will add even more potassium.
So, there ya go! Again, if I've omitted something or you have some other ideas/foods just let me know and I'll update this list!
Cheers!
NOTE: Banana is the cutoff. I'm not really interested in listing all the foods BELOW bananas, the ones listed are just for convenient reference. But I will and have listed everything I could find ABOVE bananas.
Last edited by VitoVino; 11-10-2011 at 05:39 PM.
Reason: Added note clarification about list
Is Durian more than bananas? I think it is and most Asian grocery stores sell it.
Good question, thanks for asking. I checked out durian the other day when it came up in conversation. It's not as good as regular bananas but it's right under green peas so it's still pretty good.
It's been added to the list due to it's popularity.
If you're looking at lower carbs and more fiber, an avocado would be the better choice around that ratio range, but nobody picks out fruit that way, do they?
Keep 'em coming! The list can only get better.
__________________ Vito
Think of food as fuel for the body instead of feeding emotions
Last edited by VitoVino; 11-10-2011 at 05:22 PM.
Reason: added title so this thread shows up under google searches
Vito, I must say that adding green tea, Niacin and potassium supplements to my daily intake has kicked my loses back up a notch. Averaging almost two pounds a week again. That includes a day here or there at the 2k level, and perhaps a couple equal to my calculated daily burn (2400). Not bad for being 16 months into this and not having gotten back into my daily exercise routine.
Thanks for sharing your research!
Regards,
Michael
__________________
47 M 5'8"
May 4, 2010...... 440? lbs. (Start FitDay Size 60 Jeans)
June 19, 2010.... 393 lbs. (First Weigh-in)
June 19, 2011.... 229 lbs. (164 lbs. gone in one year :-)
Current Weight... 185 lbs. (Size 36 Jeans)
Next Goal 169 lbs. (07/04/12)
Ultimate Goal 165 lbs. (12/31/12)
The best exercises for weight loss are Fork Putdowns and Table Pushaways.
Vito, I must say that adding green tea, Niacin and potassium supplements to my daily intake has kicked my loses back up a notch. Averaging almost two pounds a week again. That includes a day here or there at the 2k level, and perhaps a couple equal to my calculated daily burn (2400). Not bad for being 16 months into this and not having gotten back into my daily exercise routine.
Thanks for sharing your research!
Regards,
Michael
How awesome is that! And THANK YOU for the feedback! I've been "swearing" by this green tea for some time now. ALL the articles I've read say, as fact, that it helps with weight loss. The niacin is also a proven winner. I can't say that potassium 'aids' in weight loss, I haven't seen anything like that, but since it's such a key player in the physiology of energy it makes sense that it's going to affect loss in some indirect way.
What are your totals these days for potassium? Have you been tracking the numbers? I am now EASILY getting around 5 K a day. Just eating a sweet potato with 1/4 teaspoon of "No Salt", along with 8 ounces of Low Sodium V8 is usually enough to put me over the top, along with the rest of my clean diet.
Congratulations again on your weight loss! You are welcome to join the "5-15 Pound Club" now in the Men's forum!
__________________ Vito
Think of food as fuel for the body instead of feeding emotions
How awesome is that! And THANK YOU for the feedback! I've been "swearing" by this green tea for some time now. ALL the articles I've read say, as fact, that it helps with weight loss. The niacin is also a proven winner. I can't say that potassium 'aids' in weight loss, I haven't seen anything like that, but since it's such a key player in the physiology of energy it makes sense that it's going to affect loss in some indirect way.
What are your totals these days for potassium? Have you been tracking the numbers? I am now EASILY getting around 5 K a day. Just eating a sweet potato with 1/4 teaspoon of "No Salt", along with 8 ounces of Low Sodium V8 is usually enough to put me over the top, along with the rest of my clean diet.
Congratulations again on your weight loss! You are welcome to join the "5-15 Pound Club" now in the Men's forum!
Ha ha--I've still got over 20 to go, but it won't be long before I can join!
I can't say I really track my nutrients all that closely, I mostly pay attention to carbs/fat/protein rely on making "good" choices food-wise and taking my supplements. I know I tend to be high on sodium so I figure the potassium helps off-set that to some extent. I do have a banana most every day and four to eight prunes (I love them! Lots of fiber, too).
But yes, I'm hooked on green tea. I still have my coffee in the morning, but it's green tea from then on. Tastes good and seems to have helped kick up my daily burn.
Regards,
Michael
__________________
47 M 5'8"
May 4, 2010...... 440? lbs. (Start FitDay Size 60 Jeans)
June 19, 2010.... 393 lbs. (First Weigh-in)
June 19, 2011.... 229 lbs. (164 lbs. gone in one year :-)
Current Weight... 185 lbs. (Size 36 Jeans)
Next Goal 169 lbs. (07/04/12)
Ultimate Goal 165 lbs. (12/31/12)
The best exercises for weight loss are Fork Putdowns and Table Pushaways.
Potassium Content of Foods (K:calories ratio)... and the winner is...
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