1. Put Down the Salt Shaker
Potassium is an electrolyte in the human body that aids in the balance of blood pressure. Some people have elevated blood pressure simply because of their sodium intake. Another electrolyte, sodium, when present in too high a quantity and potassium is too low, often results in increased blood pressure. When you choose potassium-rich grains such as amaranth, you increase your intake of potassium, but if you eat too much salt, it upsets your electrolyte balance. In fact, potassium is one of the minerals we are most concerned about when children dehydrate during illness. The US RDA for potassium intake is 3000mg, and the RDA of sodium is only 1.5mg to 3.0mg. This balance is necessary to make sure your body can regulate your blood pressure properly. If you are making a potassium-rich meal with whole grains, leave out the extra sodium and enjoy the health boost.
2. Limit the Process
When you process a grain, like rice, you take out the fiber and much of the nutritional content as well. For instance, brown, unbleached rice has a potassium content of about 80mg, while the same white processed rice has only about 50. That same white rice parboiled, loses almost all its potassium, dropping the content down to only 6mg per serving. All potassium rich foods loose their potassium content during processing and cooking. In fact, processing itself generally adds sodium while depletes potassium, the exact opposite of what we want. This is why it is so important to consume fresh whole foods because we get more nutritional boost from them. It is also important to consume your grains whole for the same reason. The potassium in wheat germ, for instance, is much higher than what is in the rest of the grain.
3. So Happy Together
Even though some grains, whole wheat included, have a good amount of potassium, eating these grains with another food source, such as spinach, is important as well. You might have trouble getting to your 3000mg requirement without eating some other potassium rich fruits and vegetables. Fro instance, chop up some spinach and saute it lightly in some olive oil, then mix it with your steamed rice and a few seasonings for a potassium powerhouse side dish. You might also try a whole grain brown rice meal for breakfast topped with some slices of banana and just a hint of real maple syrup. Pair up these potassium partners, and you are sure to get your daily RDA.
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