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HEALTHSPARKS SparkPoints: (593)
Fitness Minutes: (0)
Posts: 6
11/22/13 10:08 A

Yes, its actually about 4,500.

Lima beans, prune juice, sunflower seeds are also high in K.

OLGA18 SparkPoints: (21,792)
Fitness Minutes: (14,727)
Posts: 1,196
11/22/13 10:01 A

A physician told me about potassium and leg cramps and my Mom had the same thing - leg cramps while sleeping. Since I have upped the potassium I never have them anymore.
According to spark the minimum on the healthy heart program is 4500

HEALTHSPARKS SparkPoints: (593)
Fitness Minutes: (0)
Posts: 6
11/22/13 2:48 A

Yes, on vapour = steaming. Microwaving would be the same - no potassium leak. During baking also much less potassium leaks out than during boiling.

Also, Olga, where did you read 4,500 mg potassium is the minimum for the health heart? I'd say if your blood levels are mid-normal, this should be OK. Also, they are many other causes for leg cramps and I do not recommend you to think this in a simplified way, like you hear a deficiency of a certain mineral causes cramps, so you'll start to consume that. If you have some underlying disorder that causes hypokalemia, it's not likely you'll maintain normal potassium levels by foods. Again, I do not recommend you to just switch to supplements. If you think something is wrong, go check your blood mineral and vitamin levels.

Edited by: HEALTHSPARKS at: 11/22/2013 (02:57)
AGILEDOBE Posts: 428
11/21/13 7:06 P

I am at 2693 today: 1 banana, 2 cups of milk, 4 cups of spinach (steams down to 1 cup), and a cup of broccoli. I have never gotten to the 4500 level.

GYPSYGOTH SparkPoints: (94,944)
Fitness Minutes: (72,557)
Posts: 45,743
11/21/13 6:39 P

My boyfriend and I were just discussing this last night!

On a day I ate 8 of the top 10 foods high in potassium, I was still showing as only having gotten about 1,200 mg of potassium.

I decided I'm probably getting plenty and gave up on it making any sense!

11/21/13 6:35 P

The food entries from the USDA food database all include the potassium info.

Food Entries by members probably does not include potassium since potassium is not listed on a food label. Therefore you are probably getting more than your report shows.

For example, if you eat Campbell's tomato soup. Use the generic tomato soup entry instead of the entry entered by a member. Do this whenever you can to see how your daily intake compares to your potassium goal amount.

For an extensive listing of foods with the amount of potassium, click here:

Your SP Registered Dietitian

Edited by: DIETITIANBECKY at: 11/21/2013 (18:39)
JOANBRESLIN SparkPoints: (11,674)
Fitness Minutes: (24,636)
Posts: 211
11/21/13 6:30 P

i eat a banana everyday...

NEWME1042 Posts: 94
11/21/13 6:28 P

Fruits and veggies and I also take an over the counter supplement along with my multivitamin.

EBEE_GO SparkPoints: (2,655)
Fitness Minutes: (2,918)
Posts: 32
11/21/13 5:32 P

I tried to achieve this a long time ago and found it very difficult as well. I wonder if it is that a lot of food is entered on here with the wrong potassium. It seemed excessively high compared to what I could achieve. I'm interested in more responses.

ALGEBRAGIRL Posts: 1,925
11/21/13 4:48 P

Fruits! Veggies! And even coffee!

NIRERIN Posts: 14,234
11/21/13 4:38 P

make sure you are using usda info for those foods and not user entered entries. because potassium isn't required to be on labels. which means that if that item doesn't happen to have potassium listed, then it's not going to show up in the entry. if you click the item for full nutrition info you can see if it does have potassium listed. odds are that some of the entries you are using aren't listing it [even if the food has it] which is why your numbers are low.

OLGA18 SparkPoints: (21,792)
Fitness Minutes: (14,727)
Posts: 1,196
11/21/13 4:26 P

Thank you for your response!
I do eat them in the skin. The skin on potatoes here is very, very thin.
What do you mean by cooking them in the vapor, is that like steaming them?
I often microwave them wrapped in a wet paper towel, is that the same thing?

Edited by: OLGA18 at: 11/21/2013 (16:27)
HEALTHSPARKS SparkPoints: (593)
Fitness Minutes: (0)
Posts: 6
11/21/13 4:18 P

Cook potatoes in the vapour above the water, do not boil them in the water. This way most of potassium stays in (the amount about the same as in raw potatoes, you can check on, but during boiling, a lot of potassium leaks into the water. You get even more potassium if you eat them with the skin. But I do not recommend you this if you do not like it. Eating should be not suffering.

OLGA18 SparkPoints: (21,792)
Fitness Minutes: (14,727)
Posts: 1,196
11/21/13 4:01 P

I am doing the spark healthy heart plan which recommends higher potassium.
I have worked really hard at it and very often manage the 3500 minimum. I am very happy that I no longer get leg cramps at night but the minimum for heart healthy is 4500 which seems incredibly difficult to reach.
I eat bananas, sweet potatoes, oranges, kiwis, potatoes, and most of the other foods high in potassium yet I am still consistently failing to meet the 4500 goal.
Any suggestions on how to work more potassium into my diet?

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