Potassium is an essential mineral that supports electrolyte balance in the body and regulates cellular functions. Furthermore, potassium contributes to muscular contractions. According to the University of Maryland Medical Center, adults require a daily intake of 2,000 mg of potassium. Although potassium is abundant in a variety of carbs, such as fruits and vegetables, it might also be found in noncarbohydrates, such as protein and dairy products.
Step 1
Consult your health care provider prior to restricting your carbohydrate intake and for recommendations on alternative food sources containing potassium. Be sure to mention any food allergies you might have, as well as any medications you might be taking, in the event your doctor prescribes potassium supplements.
Step 2
Snack on salted peanuts, sunflower seeds or peanut butter for a boost in potassium. A 1 oz. serving of salted peanuts contains 187 mg of potassium, while a 1/4 cup serving of sunflower seeds provides 241 mg of potassium. 2 tbsp. of peanut butter offer 214 mg of potassium.
Step 3
Incorporate protein and dairy products into your diet to increase your intake of potassium. Salmon, roasted turkey, beef, yogurt and cottage cheese contain more than 200 mg of potassium per serving. The standard serving size for meat and fish products is 3 oz., while the serving size for yogurt is 6 oz. The serving size for cottage cheese is 1 cup. To control your carb intake, avoid adding sweeteners to the yogurt or cottage cheese.
Step 4
Ingest potassium supplements per doctor's instructions. Potassium supplements should be taken under a doctor's supervision. The exception would be multivitamins, which legally can't provide more than 99 mg of potassium per pill.
Tips and Warnings
- A healthy diet should consist of fruits and vegetables. While you don't need to overload on carbohydrates to get potassium, fruits and vegetables should not be eliminated. Sweet potatoes, asparagus, papayas and mangoes are abundant in potassium.
- Potassium supplements might interact with certain medications. Side effects from such interactions might include diarrhea, nausea, slowed heart rate, muscle weakness, chest pain, irregular heartbeat and abdominal irritation.
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