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2005/06/10, 11:39 AM
Maintaining a Potassium-Rich Diet
Potassium is a dietary electrolyte known to lower blood pressure in healthy and hypertensive adults. A potassium deficiency may result in frequent leg cramps and can ultimately lead to hypertension. Dr. Agatston recommends eating plenty of potassium-rich foods, especially if you're on medication for high blood pressure. If you have kidney problems, consult your physician before consuming too much potassium.
Most frequently associated with bananas, potassium is actually present in many fruits and vegetables. Try adding the following to your meal plan:
Phase 1
Asparagus
Artichokes
Avocado
Bamboo shoots
Broccoli
Brussels sprouts
Beans (black, kidney, lentil, lima, soy)
Cauliflower
Celery
Kale
Mushrooms
Okra
Pinto beans
Spinach
Turnip greens
Tomatoes
Tomato juice
Vegetable juice
Phase 2
Cantaloupe
Grapefruit
Kiwifruit
Oranges
Strawberries
(this is from the South beach diet newsletter)
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2005/06/10, 11:47 AM
Summer Fruit: Cantaloupe
Cantaloupes reach their peak ripeness between June and August. These melons, related to summer squash, resemble pumpkin and butternut squash in their high potassium and vitamin C content. They're a great choice for a fruit starting in Phase 2 of The South Beach DietT. Limit yourself to 1/4 melon or 1 cup of chopped fruit.
Buying
Cantaloupes are picked when ripe and stop ripening once they leave the vine. This makes it essential to choose a melon that was picked at just the right time. How can you tell if a cantaloupe is ready to eat? The color should be slightly golden under the mesh-like rind (avoid fruit with a dull green appearance); the rind should cover the whole fruit. The stem end should have a slight indentation, and the other end should yield to gentle pressure. A ripe melon will not be flattened or lopsided, but it's natural to see some bleaching on the side where it was laying on the ground.
Storing
Though cantaloupes don't require further ripening, you can improve the taste by storing them at room temperature for a couple of days. The sweetness won't change, but they will become softer and juicier. Cantaloupe should be refrigerated once cut, and it's best to eat it within two days. Store cut pieces in an airtight plastic bag.
Preparing
Cantaloupe is a snap to prepare - simply cut it open and remove the seeds and strings. You can use a spoon to scoop out the flesh and eat it on the spot. For a more attractive presentation, cut the fruit into wedges or scoop it out with a melon baller. Cantaloupe can be consumed as is or tossed into a refreshing fruit salad.
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2005/06/14, 10:49 AM
Bananas, raisins, prunes, and potatoes are all good sources of potassium. But those foods are a concern for those who suffer from Type 1 diabetes and must maintain strict control over our blood sugar levels. Low glycemic sources of potassium are in order here.
A food's glycemic index rates the speed at which your body metabolizes carbohydrates and the food's ability to increase blood sugar. Avoiding foods that create too much of an insulin reaction in your body is the key to controlling diabetes. Unfortunately, many foods that are rich in potassium also rate high on the glycemic index.
There are other foods that are known to be rich in potassium, check with your doctor to make sure they are right to include in your diet, and to get details about how much or how often they should be added.
Sun-dried tomatoes are an excellent source of potassium. So are sweet potatoes, which are on the lower end of the glycemic index. Beet greens, celery, carrots, radishes, tomatoes, Swiss chard, squash, and spinach are other good sources and can be added as your diet permits. White beans or soy beans, seeds, and nuts, (which are also a good source of protein), are high in potassium, too.
Taking a potassium supplement may be your best bet if you can't get enough potassium through diet alone. If you are following a low-carbohydrate diet and are not eating at least five to six servings of vegetables every day, make sure you take at least 400 to 500 milligrams of potassium daily.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/14, 01:30 PM
BB1...I've also read to get your Potassium from food products whenever possible over supplements, because the supps can build up in your heart and cause severe problems.
Is this just one of those long term affects of potassium supplements or a myth all together?
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2005/06/15, 11:42 AM
No, you will be fine taking a potassium supplement. Strive if you can to get as much whole food type as you can, but if you are a person who rarely eats greens for instance, no veggie intake, etc., then supplementation is ideal for you.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/16, 08:16 AM
I think most of the foods listed in my first post are low glcemic chioces to get potassium.
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2005/06/16, 10:16 AM
Yes, they most certainly are asimmer....it was an excellent post. Most forget about potassium for some reason. I was just expanding on your post a bit, as even though your list is great, most folks think potassium, and immediately think bananas(media driven). Excellent post on your part to alert people to the importance of potassium in the diet.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2005/06/18, 01:16 PM
I am sorry, I didn't mean to sound crabby or needy. I just was verifying that the first list was low glycemic.
Not trying to be snarky.:love:
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Quoting from bb1fit:
Yes, they most certainly are asimmer....it was an excellent post. Most forget about potassium for some reason. I was just expanding on your post a bit, as even though your list is great, most folks think potassium, and immediately think bananas(media driven). Excellent post on your part to alert people to the importance of potassium in the diet.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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