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Showing results for tags 'potassium'.
I've talked about it elsewhere, but one of the challenges on Keto is to get enough potassium, especially because many potassium rich foods are off limits (spinach, avocado, yogurt are allowed in proportion). In any case, getting your 4,700 mg (4.7 grams) of potassium which is at the upper end of recommended dailies, given that the keto diet can flush electrolytes and that if you are sweating in Thailand you are probably losing them, can be a struggle. Getting low on potassium can give you all sorts of syndromic symptoms that you could attribute to other things, such as training too hard, etc. (I even wonder if some of the very problematic weight cutting deaths or illnesses in Thailand could be due to dangerously low potassium.) In any case, one of the easiest and most readily available sources of potassium is cream of tartar which you will find in the baking aisles of almost any super market. It looks like the container above. It's a little pricey at about $2.50 USD for a 42 gram container, like the one seen above. You can buy this in bulk (16 oz, 453 grams) online, which cuts your cost by 1/3. What Does It Get You? Below are the Google-able nutrition facts for 100 grams of Cream of Tartar (also called Potassium bitartrate). As these are for 100 grams, and the container is 42 grams, we do the math to get at what is involved: Two big notes here. 100 grams of Cream of Tartar contain 16.5 grams of potassium. This is around the range of reported life-threatening levels. Potassium is essential for the healthy functioning of muscle contraction (and the heart is a muscle). This is the reason why low potassium is problematic and even can be dangerous. Extremely high potassium is also dangerous. In short, you don't want to be consuming 100 gm of Cream of Tartar. What I shoot for is half of a small Cream of Tartar 42 gm container (like the one pictured), which is obviously, 21 gm. With 21 grams of Cream of Tartar you get: 3.46 grams of potassium which is a very significant amount, within the range of recommended allowances. Then I hope to top that off with dietary potassium like spinach or yogurt. I'm not an athlete, so this seems sensible. On the down side of things, 21 gms of Cream of Tartar also has 13 grams of carbs. For some this is just too high. For me, being pretty fat adapted (1+1 Keto fasting maybe) it doesn't seem to be a problem. Pee test to see what knocks you out, this doesn't for me. I have heard one source say that Cream of Tartar will not stimulate an insulin response, so it is allowable even on fasts (who knows?! The internet "says". All the same, it's just good to know that if you are on keto and in Thailand you can go and get yourself 3,400 mg of potassium (don't over do it!) for a slightly high carb cost, at any supermarket. If you are feeling rundown, haven't counted your potassium for a while, you might want to just get some potassium going and see if has an impact. You should feel the results pretty quickly. One of the benefits of Cream of Tartar is the taste. It kind of tastes like nothing. Maybe a slightly tin-ny chalk. And at least for me it goes pretty well with the tin-niness of club soda. It's pretty easy to put 21 grams (half of the pictured) into the bottom of a glass, pour in a couple of ounces of club soda (it won't dissolve, it will suspend) and you're good. Alternate sources of potassium like potassium chloride have almost industrial level harsh, salt bitterness. Ugh. I've started taking my 21 grams with a teaspoon and a half of pink sea salt, a tablespoon of fresh lemon juice, and lots of monk fruit extract (maybe 15 drops) to counter act the salt, in a club soda suspension shot. It wasn't too bad. That gives me 3,460 mg of potassium 2,550 mg of sodium 14 carbs I'm ordering lemon extract to add to my recipe, to intensify the salt-covering flavors (I'm not a fan of drinking salt) and bring added (reported) health benefits. I'm also considering adding a table spoon of apple cider vinegar which is supposed to increase the absorption of minerals and such (but also not a fan). Just to share what I've Googled about and experienced with. Please, please do your own research, consult a physician if you have concerns, and don't overdo the potassium. This is just my rough sketch. I'm fully capable of mistakes, and I'm no paragon of health. Cream of Tartar is really just an electrolyte tool in the tool box.