Guide to Eating Healthy Carbs

5 min readDec 2, 2020

Food Sources of Potassium

Many of the foods that you already eat contain potassium. The foods listed below are high in potassium. If you need to boost the amount of potassium in your diet, make healthy food choices by picking items below to add to your menu.

A Word of Caution

Food allergies affect 5% to 10% of people. Peanuts (which are legumes, like beans and peas), and tree nuts, like pecans and almonds, are common triggers. If you have a severe allergy, even something that has touched nuts can cause swelling, vomiting, and diarrhea. It could even inflame your throat and make it hard to breathe or talk. This is a potentially deadly condition called anaphylactic shock. Call 911 if you see these symptoms.

They Offer Complete Protein

One egg has 6 grams of the stuff, with all nine “essential” amino acids, the building blocks of protein. That’s important because those are the ones your body can’t make by itself. The egg white holds about half that protein and only a small portion of the fat and cholesterol.

Blueberries

The deep blue of these berries does more than make a pretty pie. The color comes from potent compounds called anthocyanins. Scientists think these antioxidants may help protect you from cancer, heart disease, and dementia, and boost your immune system. But we need more research to know for sure. Eat these juicy gems fresh or frozen. They have water and fiber, which fill you up without wrecking your diet. A half-cup has about 40 calories.

How Much You Need

You should get 4,700 milligrams (mg) of potassium every day. Most Americans don’t meet that goal.

Your needs might be different if you have kidney disease. Some people with kidney disease should get less potassium than the 4,700 mg guideline. If your kidneys don’t work well, too much potassium could stay in your body, which can cause nerve and muscle problems. If you have kidney disease and your doctor hasn’t already told you what your potassium limit is, ask about it.

On the Label?

For a long time, potassium wasn’t listed on the Nutrition Facts food labels of packaged food items. But in May 2016, the Nutrition Facts rules were changed, and potassium will now be listed. Companies will need to update their food labels on or before January 2020. That should make it easier for you to track your potassium intake for better health.

If you’re like most people in the U.S., you likely don’t get enough potassium in your diet.

Food Sources of Potassium

Weight Control

It’s true nuts have lots of fat, but that doesn’t mean you have to avoid them. The high protein and fiber keep you feeling full and energized. That could help you eat fewer calories and lose weight. And nuts may help your body burn more energy, even when you’re at rest. If you’re on a diet, you’re more likely to stick with it if you eat nuts. Just don’t overdo it.

The Good Fat

Most of the fat in nuts is unsaturated, which is better for you than the saturated kind in meat or the trans fats in many processed foods. It may help stabilize your blood sugar and insulin, the hormone that regulates it.

Guide to Eating Healthy Carbs

IN THIS ARTICLE

Food Sources of Potassium

A Word of Caution

They Offer Complete Protein

Blueberries

How Much You Need

On the Label?

Food Sources of Potassium

Weight Control

The Good Fat

Written by Maruf Morshed Joy