Tuesday, May 17, 2011

Breakfasts From Ready To Eat Cereals That Are High In Potassium

The benefits of a diet of high potassium foods are improved bone density, reduced cardiovascular disease, including lower blood pressure, less chance of heart attack and stroke, and less likelihood of developing kidney stones. There are two goals for you to get these benefits. One is to get 4.7 grams of potassium a day, and the other is to get 3 times as much potassium as sodium a day.

There are a number of ready to eat cereals that can fulfill the high potassium to sodium ratio. However most of them do not provide a large amount of potassium because each serving has very little weight. The puffed cereals are the worst in this regard, having very little weight. Air is used to puff them up. Because of this, they have very little potassium in a serving.

Dried Fruit

Home-made granola is one of the best ready to eat cereals. But there are a lot of different recipes for home-made granola, and the recipe examined by the FDA when it measured nutrients was not given. However, the more dried fruit and nuts used, the higher the potassium content the granola will have. It can easily provide more than 700 mg of potassium.

Three other notable ready to eat cereals are Kellogg All Bran, Toasted Wheat Germ, and Quaker Toasted Wheat Bran. They have a better than 3 to 1 ratio of potassium to sodium and can provide over 200 mg in a serving before adding anything. Toasted Wheat Germ can contribute over 1000 mg in a serving just itself.

For all of the cereals, adding dried fruit and nuts will add a great deal more potassium. By adding dried fruit and nuts, you can add 1000 mg of potassium to a dish. When you add a 1/2 cup of milk, you add more than 200 mg more potassium. Adding the milk, fruit and nuts should take very little time.

The major reason for eating ready to eat cereals for breakfast is convenience or lack of time. Pouring cereal from a box takes only a few moments. Adding dried fruit or nuts to the cereal will add only a few more moments. In exchange for these few moments you will increase the potassium a lot.

Making cooked cereal can add less than 2 to 5 minutes more time, and many of them are among the high potassium foods. If you do not have a really tight time schedule, you can use cooked cereal and fruit and nuts to have a high potassium breakfast in 2 to 5 minutes cooking time.

A diet of high potassium foods can improve blood pressure and bone density, and reduce the chances of cardiovascular disease, stroke, and kidney stones. The Institute of Medicine has recommended taking 4.7 grams of potassium a day, and consuming three times as much potassium as sodium in a day. With just a few moments at breakfast, you can get more than one third your recommended potassium for the day.

Breakfasts From Ready To Eat Cereals That Are High In Potassium

Allen Potas is a physician with several decades of interest in nutrition for health and well-being.
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