5 Foods High in Potassium that Aren’t Bananas- Thomas DeLauer

5 Foods High in Potassium that Aren’t Bananas- Thomas DeLauer

5 Foods High in Potassium that Aren’t Bananas- Thomas DeLauer

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look I love bananas as much as the next guy but they’re not going to be my core source of potassium because there’s too much sugar in it so in this video I want to talk to you about ways that you can get potassium into your body and into your bloodstream without having to eat sugar filled carb filled foods and I know this is a common problem because I get asked it a lot what the best potassium supplement is or what the best foods that you can get potassium from are now potassium is critical it doesn’t just come down to muscle cramping I mean potassium has a lot of different functions in the body it’s what’s called a mineral electrolyte and what that means is that it helps balance fluid within the body this is super critical to things like blood pressure it’s also critical to fluid retention if you’ve ever felt puffy or you’ve ever felt that after you go out and have a lot of sodium you feel puffy because you don’t have that balance between potassium and sodium like you normally do well these are all signs of potassium issues now potassium also aids in maintaining a proper acid level within the body the proper pH so it’s critical for that it’s also critical for nerve firing so if you’re into working out if you’re trying to get in shape it is super important that your potassium levels are stored where they need to be so that your nerves can fire properly so your muscles can contract the right way and if you’ve ever had a muscle cramp it’s exactly what’s happening is the muscles are firing a little bit off kilter causing you to cramp generally speaking it’s a magnesium or potassium issue so let’s talk about how potassium pertains to exercise and I want to lead off with a study that I found that was pretty interesting according to the Journal of athletic training back in 2005 they conducted a pretty interesting study where they took two groups of people one group of people they gave a placebo drink it was just purely water and they had them exercise for a couple of hours now the other group they gave them an electrolyte drink loaded with potassium well what was interesting is that those that had the potassium drink literally lasted twice as long in strenuous exercise than those that didn’t what we can clearly hypothesize from this is that by making sure your potassium levels are elevated and restored to where they need to be you can flat-out work harder for a longer period of time now that’s amazing for working out that’s also amazing for the afterburn effect if you workout harder you know what that does to your metabolism it cranks it up so you’re burning fat longer throughout the day if you never would have thought that potassium might be the little thing that’s holding you back from getting the most out of your workout so let’s talk about what you can do to get the potassium levels in without using a banana so before I dive into that what’s funny is that bananas only have like 12% of your daily value of potassium so unless you want to be eating bananas all day and loading yourself up with hundreds and hundreds of cards via the way of fructose but your body doesn’t metabolize the same way as other carbs by the way then you’re gonna want to pay attention to what I’m talking about the first food that I recommend you eat are beans now the reason I pick beans is because they are so low glycemic they don’t have a huge effect on blood sugar I recommend going with something like a pinto bean because when it all comes down to it pinto beans have less of what’s called an amylase inhibitor that amylase inhibitor that is present in a lot of other beans like black beans can sometimes inhibit the digestion of protein so go with a light-colored bean they’re high in potassium they’re easy to digest they don’t affect protein metabolism and they still will give you 35% your daily value of potassium so if you just finished a tough workout and you’re cramping you are much better off to go grab a cup of beans than you are to go eat that banana you’re gonna get more bang for your buck that way now the next food I want to talk about is something that’s not too exciting and that’s gonna be simple spinach ourchart now it’s super super rich and potassium again about thirty percent of your daily value in just a cup but here’s the cool thing is if you sautee that spinach that one cup of spinach when you saute it with some coconut oil not only is it going to help the absorption of the other vitamins and minerals within the spinach there’s also going to shrink it down so it’s practically nothing it’s gonna string it down to like a bite so if you cook up a lot of spinach and you heat it quickly and you shrink it down to a really small edible state you’ve got almost like a potassium supplement it’s got a lot of other vitamins and minerals in it combined with some coconut oil you’ve got your good healthy omega-3s and your medium chain triglycerides you’re not only getting your potassium but you’re also kick-starting some fat loss the next one is one of my personal favorites and that is simply some squash now squashes are great because again they’re super lysee McVeigh don’t affect your blood sugar that much they’re super high in fiber so they’re gonna help lubricate the digestive system and get everything moving but most of all they’re super high in potassium and acorn squash to be specific is going to be one of the best potassium rich squashes that you can eat so you can get those almost any time of year and you can rotate them out if it’s wintertime you can go the spaghetti squash if it’s summertime you can go with a butternut squash all these squashes are great sources of potassium they’re also going to contribute by giving you a lot of B vitamins of what you need to recover a little bit better personally one of my favorite post-workout snacks now the next one that is another one of my personal favorites is avocados you watch a lot of my videos you know I’m a huge advocate of a high fat diet simply because so much of our hormone function requires a high level of good fats now avocados one of the best healthy fats that you can get but one half of an avocado also contains about 25% of your daily value of potassium so in one low-carb avocado or one half of a low-carb avocado you’re getting more potassium than you are practically getting out of three or four bananas which have five to six times the amount of carbohydrates and of course none of the healthy fats and lastly in terms of food are mushrooms another quick food that you can zap real quick you can heat really fast and get a massive dose of vitamins in so one of the things you can do is you can add your mushrooms to your charge or to your spinach and then boom you’ve got a double dose of potassium but now let’s talk about what everyone wants to hear the shortcut right so if you’re going to take a potassium supplement which I don’t necessarily think is that we all need potassium we all need magnesium we need these minerals because they keep us in balance but one of the most common mistakes that people make is they go for something like a potassium gluconate which is okay but here’s the thing it’s water soluble so you take that potassium gluconate your body’s gonna take what it needs immediately and then excrete the rest out this poses a problem if you’re trying to have a sustained release and potassium throughout the day so you want to look for potassium chloride it’s a little bit easier for your body to break down over time and you’re not going to just eliminate it immediately so if you’re exercising strenuously and you need to have that sustained release of potassium look for that potassium chloride and potassium gluconate is great if you’ve got an immediate cramp and you need to get some potassium in you away well there you have it we don’t have to keep the banana business in business simply because we have muscle cramps all the time so go and get some potassium in you and see how much better those nerves fire how much quicker you recover and how much more brain power you have after just one or two additional servings thanks for watching I’ll see you in the next video

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5 Foods High in Potassium that Aren't Bananas- Thomas DeLauer

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Now, potassium is critical. It doesn’t just come down to muscle cramping. Potassium has a lot of different functions in the body. It’s what’s called a mineral electrolyte, and what that means is that it helps balance fluid within the body. This is super critical to things like blood pressure. It’s also critical to fluid retention. If you’ve ever felt puffy, or after you go out and have a lot of sodium, you feel puffy, because you don’t have that balance between potassium and sodium like you normally do. These are all signs of potassium issues. Potassium also aids in maintaining a proper acid level within the body — a proper PH — so it’s critical for that. It’s also critical for nerve firing, so if you’re into working out, if you’re trying to get in shape, it is super important that your potassium levels are stored where they need to be so that your muscles can contract the right way.

Let’s talk about how potassium pertains to exercise, and I want to lead off with a study that I found that was pretty interesting. According to the Journal of Athletic Training, back in 2005, they conducted a pretty interesting study where they took two groups of people. One group of people, they gave a placebo drink. It was just purely water, and they had them exercise for a couple of hours. Now, the other group, they gave them an electrolyte drink loaded with potassium. Well, what was interesting is that those that had the potassium drink literally lasted twice as long in strenuous exercise than those that didn’t.

The first food that I recommend you eat are beans. The reason I picked beans is because they are so low-glycemic. They don’t have a huge effect on blood sugar. I recommend going with something like a pinto bean, because when it all comes down to it, pinto beans have less of what’s called an amylase inhibitor, that amylase inhibitor that is present in a lot of other beans, like black beans, can sometimes inhibit the digestion of protein, so go with a light colored bean.

The next food I want to talk about is something that is not too exciting, and that’s going to be simple spinach or chard. Super, super rich in potassium, again, about thirty percent of your daily value in just a cup. Here’s the cool thing, is if you saute that spinach, that one cup of spinach, when you saute it with some coconut oil, not only is it going to help the absorption of the other vitamins and minerals within the spinach, but it’s also going to shrink it down so it’s practically nothing.

The next one is one of my personal favorites, and that is simply some squash. Squashes are great, because again, they’re super low-glycemic. They don’t affect your blood sugar that much. They’re super high in fiber, so they’re going to help lubricate the digestive system and get everything moving, but most of all, they’re super high in potassium. An acorn squash, to be specific, is going to be one of the best potassium-rich squashes that you can eat.

The next one that is another one of my personal favorites is avocados. You watch a lot of my videos, you know I’m a huge advocate of a high-fat diet, simply because so much of our hormone function requires a high level of good fats. Avocado is one of the best healthy fats that you can get, but one half of an avocado also contains about twenty five percent of your daily value of potassium.

Now, let’s talk about what everyone wants to hear, the shortcut, right? If you’re going to take a potassium supplement, which I don’t necessarily think is bad — we all need potassium, we all need magnesium, we all need these minerals because they keep us in balance — but one of the most common mistakes people make is they go for something like a potassium gluconate, which is okay, but here’s the thing. It’s water-soluble, so you take that potassium gluconate, your body’s going to take what it need immediately and then excrete the rest out. This poses problem if you’re trying to have a sustained release of potassium throughout the day, so you want to look for potassium chloride. It’s a little bit easier for your body to break down over time, and you’re not just going to eliminate it immediately, so if you’re exercising strenuously and you need to have that sustained release of potassium, look for that potassium chloride. Potassium gluconate is great if you’ve got an immediate cramp and you need to get some potassium in you right away.

There you have it. We don’t have to keep the banana business in business simply because we have muscle cramps all the time, so go and get some potassium in you and see how much better those nerves fire, how much quicker you recover, and how much more brainpower you have after just one or two additional servings.

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