High Potassium Foods

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A High Potassium Breakfast Recipe

We have discussed many ways to approach starting the high potassium diet and have included many tables of high potassium foods. However, there are many ways to get a high potassium intake while limiting sodium. The ratio of potassium to sodium is as important as the absolute numbers of these two minerals.

1d37b1a45d11dfd A High Potassium Breakfast RecipeThe amount of potassium and the ratio come down to what foods you choose to eat and how you prepare them. We thought it might be helpful to start discussing some actual dishes and meals that make these goals possible.

Today’s breakfast is a simple and quick meal that takes only a few minutes to make. It is one of my most frequent breakfasts, eaten in some version more than half the mornings. It takes about 3 to 4 minutes to make, from pulling out the bowl to downing the first bite.

It consists of rolled oats as the main ingredient with whey, oat bran, cocoa, nuts, bananas and milk added. You may not eat as much as I do, so you should adjust the potassium and sodium according to how much you would eat.

The breakfast consists of 170 gm of rolled oats, 20 gm of whey, 40 gm of oat bran, 5 gm of Dutched cocoa, 5 gm of  nuts (a few walnuts, a few macadamia nuts), and 1/2 banana. Add enough water to cover the mixture which winds up as 340 gm of water after microwaving, and as much milk as you want. You can see it in the photo.

It provides about 1864 gm of potassium and 210 gm of sodium, and almost a 9 to 1 ratio of potassium to sodium. It tastes great, but you can add different spice, nuts and fruit to suit your taste. Sometimes I use cinnamon instead of cocoa, or some berries instead of banana, for example. If you eat it without nuts and banana it still provides over 1600 gm of potassium.

My main criterion for a meal is that it take little time to prepare and cleanup after. This fills the bill. My wife is willing to put in more time to get a wider variety of taste and flavor.

Mix the dry ingredients. Add water to just cover the mix. Then the mixture is heated in the microwave for 2 minutes and 30 seconds. Add fruit, nuts and milk after cooking and that is all there is to it. As you can see from the table below, in less than 4 minutes you get over 1800 mg of potassium and slightly more than 200 mg of sodium.

There are multiple other breakfasts high in potassium, some of which we will discuss in future posts. We’ll also discuss recipes for other high potassium meals. What is your favorite high potassium breakfast? Feel free to leave a description in the comments below.

The Serving Weight is in grams and the potassium (K) and sodium (Na) are in milligrams.

The source of data in the table for the K per 100 gm and Na per 100 gm is: USDA National Nutrient Database Standard Reference – Release 22. The rest we calculated.

If you want to find the calories and macronutrient values, such as protein, total fat, and carbohydrates for these food items, they can be found at the tables that include oatsoat bran, Dutch cocoa, nuts, milk, and banana. Other food items can be found by food category here. The dairy table only listed protein fortified nonfat milk, but in the table below the values for plain nonfat milk are used, and were obtained from the above database. Notice that whey is not a high potassium food. It was added to provide more protein, but the meal is still a high potassium meal.

FoodServing Wt (gm)K per 100Na per 100K (mg)Na (mg)
oats17042927293
whey20660510132102
oat bran4056642262
dutch cocoa52509191251
walnuts55232260
macademia53685180
milk, nonfat24015642374101
banana6535812331
total1865210

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Two excellent books about high potassium foods and blood pressure reduction are available on Amazon. The first is a practical guide to changing your diet to a high potassium foods diet. It is helpful even if you do not have hypertension. The second is a scientific explanation of the diet. It discusses the changes to your body that occur with high potassium foods.

Practical Guide

Scientific Explanation

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