Q: Dear Healthier Talk,
I have Type 1 diabetes and have to watch my blood sugar very carefully.
I want to get more potassium in my diet, but the only good sources I know are bananas, raisins, prunes and potatoes.
Can you tell me some low glycemic sources of potassium that I might add to my diet?
Suffering the Blood Sugar Blues, Naples, Florida
A: Dear Blood Sugar Blues,
The glycemic index ranks food on a scale from 1 to 100 based on how fast it drives up your blood sugar. Avoiding foods that create too much of an insulin reaction, sending your sugar skyrocketing, is the key to controlling diabetes.
Unfortunately, as you have found, many foods that are rich in potassium also rate high on the glycemic index.
The good news is that there are other foods that are known to be rich in potassium, but are less likely to spike your blood sugar levels. But since everyone’s body reacts differently please check with your doctor to make sure they’re right to include in your diet. He can help you decide how much or how often you should eat them.
Sun-dried tomatoes are an excellent source of potassium. So are sweet potatoes, which are on the lower end of the glycemic index.
Other good sources of potassium that can be added to your meals (as your diet permits) are:
| Good sources of potassium |
|---|
| beet greens |
| Celery |
| carrots |
| radishes |
| tomatoes |
| Swiss chard |
| squash |
| spinach |
White beans, seeds, and nuts, (which are also a good source of protein), are high in potassium, too.
Taking a potassium supplement may be your best option if you can’t get enough potassium through diet alone. If you’re following a low-carbohydrate diet and aren’t eating at least five to six servings of vegetables every day, make sure you take at least 400 to 500 milligrams of potassium daily.
Healthier Talk
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