Vegetarians and vegans need to be mindful of their potassium intake, as plant-based diets are often higher in potassium than diets that include meat. High potassium levels can be dangerous for those with kidney disorders or who are taking certain medications. Luckily, there are many ways for vegetarians to reduce their potassium intake through food choices and preparation methods. In this article, we will provide an overview of potassium, explain why vegetarians need to watch their levels, and offer tips for lowering potassium.
What is Potassium?
Potassium is an important mineral that supports nerve transmission, muscle contraction, fluid balance, and heart function. The recommended daily intake is 4700mg per day for adults. High potassium foods include bananas, potatoes, tomatoes, beans, dairy, nuts, and seeds. Vegetarians consume more high potassium foods because they rely on plant sources for nutrition.
Why Do Vegetarians Need to Reduce Potassium?
For healthy individuals, high dietary potassium is not a concern. However, for those with impaired kidney function, too much potassium can build up in the blood and lead to dangerous heart arrhythmias. Certain medications like ACE inhibitors and ARBs also raise blood potassium. For people on dialysis or with chronic kidney disease, limiting potassium is crucial. Since vegetarian diets are packed with potassium-rich foods, they need strategies to keep levels in check.
Tips for Reducing Potassium in a Vegetarian Diet
Here are some effective ways vegetarians can reduce their potassium intake:
Limit High Potassium Foods
The first step is being aware of foods highest in potassium and limiting portion sizes and frequency. Here are some examples of foods to watch:
- Bananas – one medium banana has 422mg potassium
- Potatoes – one medium baked potato has 941mg
- Tomatoes – one cup diced raw tomatoes has 427mg
- Beans – one cup cooked beans can range from 600-1000mg
- Spinach – one cup cooked spinach has 839mg
- Avocados – one medium avocado has 690mg
Focus on enjoying these in moderation by keeping portion sizes small. Prioritize low potassium fruits and vegetables like apples, carrots, lettuce, and green beans.
Soak High Potassium Foods
Soaking potatoes and beans before cooking can reduce potassium levels. Simply submerging them in water for a few hours can draw out some of the potassium. Discard the water after soaking. This simple technique can reduce potassium by 200-300mg for a medium potato or cup of beans.
Boil Foods Twice
Boiling high potassium foods twice using fresh water each time can lower potassium. Cook the food as usual in the first batch of water, drain, cover with fresh water, and boil again. Discard the cooking liquid after each step. This can reduce potassium by 150-350mg per serving.
Peel Vegetables
The skin or peel of fruits and vegetables often contains more potassium than the flesh. Removing peels from potatoes, cucumbers, tomatoes, and fruits like peaches can reduce potassium content. However, nutrients are also concentrated in peels, so balance the need to lower potassium with retaining nutrients.
Limit Bran and Germ
When choosing grains, stick to refined versions rather than whole grains high in bran and germ. For example, white rice has less potassium than brown rice. Refined grains contain less fiber, vitamins, and minerals but can be an option for reducing potassium.
Soak Nuts and Seeds
Tree nuts and seeds can be soaked in water for a few hours, then drained and rinsed, to remove some excess potassium. Nuts and seeds tend to be high in potassium, so this cuts levels by about 100mg per ounce.
Cook Tomatoes
Cooking tomatoes decreases their potassium content, while raw tomatoes are a high potassium food. Opt for tomato sauce, canned tomatoes, or stewed tomatoes rather than fresh raw tomatoes.
Use Low Sodium Salt Substitutes
Salt substitutes made with potassium chloride in place of sodium chloride should be avoided. Instead, choose low or no sodium seasonings to flavor foods without hiking up potassium.
Read Labels for Potassium Content
Reading nutrition labels helps identify high potassium foods to watch out for. Focus on the percent Daily Value – try to keep foods with greater than 10-15% DV for potassium to a minimum. Canned and packaged foods will have potassium levels on their labels.
Rinse Canned Foods
Canned vegetables and beans can be very high in potassium. Make sure to drain and rinse them thoroughly before use. This washes away some of the liquid they are stored in, which contains potassium.
Avoid Salt Substitutes
Skip salt substitutes made with potassium chloride. Table salt or other seasonings are safer choices. Added potassium can quickly add up and boost levels too high.
Sample Low Potassium Meal Plan
Here is a sample one day vegetarian meal plan focused on reducing potassium:
Breakfast
- 1 cup oatmeal made with water – 154mg potassium
- 1 small apple, peeled – 110mg
- 1 cup milk – 366mg
- 1 slice white toast with 2 tsp jam – 75mg
Total: 705mg potassium
Lunch
- Tuna salad sandwich on white bread with lettuce and tomato:
- 2 slices white bread – 136mg
- 3 oz water-packed tuna – 200mg
- 1 leaf lettuce – 18mg
- 2 slices tomato – 42mg
- 1 Tbsp mayo – 37mg
- Carrot sticks – 126mg
- 1 cup apple juice – 210mg
Total: 769mg potassium
Dinner
- 1 cup whole wheat pasta, boiled twice – 100mg
- 1/2 cup marinara sauce – 290mg
- 3 oz chicken breast, roasted – 162mg
- 1 cup green beans, boiled – 180mg
- 1 dinner roll – 65mg
Total: 797mg potassium
Snacks
- 1 small peach, peeled – 190mg
- 3/4 cup lowfat yogurt – 263mg
Total: 453mg potassium
Daily Total: 2724mg potassium
This sample menu utilizes potassium-lowering techniques like peeling fruits, boiling vegetables twice, limiting higher potassium foods, and avoiding salt substitutes. The total for the day is under 3000mg potassium, providing a reduced potassium menu.
Conclusion
Vegetarians need to be proactive about monitoring potassium intake, as plant-based diets are potassium-rich. Limiting portions of high potassium foods, using preparation methods to reduce potassium, and reading labels are key strategies. With planning and awareness, vegetarians can balance their diets to optimize nutrition while avoiding excessive potassium. Working with a dietitian knowledgeable in vegetarian nutrition and kidney diets can provide guidance to target potassium goals. A low potassium vegetarian diet takes effort but is certainly achievable.