Following a low-potassium diet requires a lot of research and careful meal planning. After all, you have to be aware of the potassium content of the foods you consume to control your daily potassium intake.
It’s crucial to know that most foods are naturally high in potassium, so you should limit your consumption of such products. In order to do that, though, you have to do some research. For example, is Greek yogurt high in potassium?
Is Greek Yogurt High In Potassium?
Greek yogurt is a high-potassium food, making it rather unsuitable for people struggling with potassium insensitivity. It contains way more than 200mg of potassium per single serving, so it may cause many uncomfortable symptoms for people particularly susceptible to high potassium levels.
On the other hand, if consumed in small quantities, it can provide you with many nutrients, minerals, and vitamins, which support good health and prevent the development of many severe illnesses.
How much potassium does Greek yogurt contain?
An 8-ounce serving of Greek yogurt contains around 320mg of potassium. Since people generally tend to consume larger servings than the recommended ones, eating too much Greek yogurt can cause unpleasant symptoms in people with potassium sensitivity, including discomfort while urinating, painful intercourse, and bladder pain.
If not addressed, these issues can lead to other conditions, so it’s essential to listen to your doctor’s recommendations and consume adequate amounts of potassium, but not eliminate it completely.
Not eliminating potassium entirely from your diet is vital as this mineral helps offset the adverse effects of sodium. Potassium lowers your blood pressure and protects your heart. So while you may be required to consume lower amounts of this mineral, it’s still an important part of all diets.
Is Greek yogurt healthy?
Greek yogurt is way smoother, creamier, and richer in flavor than regular yogurt, making it a more popular choice, especially in recent years. Greek yogurt comes with many health benefits, such as lots of protein.
Protein is a macronutrient that helps you stay full after a meal and fuel your muscles after a workout, preventing them from becoming an energy source instead of fat. As a result, consuming foods high in protein can help you lose weight and maintain good muscle mass.
Greek yogurt is also very rich in probiotics. These compounds help feed your good gut bacteria, preventing inflammation and even certain forms of cancer and ulcers.
Additionally, some research has even found that a diet high in probiotics has been linked to a decreased risk of depression, anxiety, and overall feelings of sadness. Greek yogurt contains way more probiotics than regular, plain yogurt, so it makes for a wonderful addition to any diet with multiple health benefits of probiotics.
What’s more, Greek yogurt contains lots of calcium. This essential mineral helps you stay healthy by boosting your immune system and preventing infections. It also helps your body build and maintain strong bones, preventing many teeth problems as well as bone density issues.
In addition, calcium is essential for the health of your heart and nervous system, helping your nerve cells transport signals from your brain. Greek yogurt and other dairy products are wonderful sources of this mineral, so you should consider adding them to your diet.
One serving of Greek yogurt can contain up to 21% of your daily recommended need for vitamin B12. This micronutrient keeps your cells and tissues healthy and contributes to creating DNA.
Vitamin B12 helps prevent anemia and the feeling of weakness by aiding circulations and the production of red blood cells. If you’re looking to amp your intake of this vitamin, reach for dairy products like Greek yogurt or various types of fish and meat.
If you’re an avid athlete, consuming Greek yogurt can help you with post-workout recovery. This is because of the high content of minerals and vitamins in combination with protein.
These nutrients help rebuild and heal your muscles, aiding in their growth. They also protect them from being used as an energy source during your workouts, making losing weight and gaining muscles easier.
Is regular yogurt lower in potassium than Greek yogurt?
An 8-ounce serving of regular, plain yogurt contains between 573-625mg of potassium, depending on the fat content. As a result, regular yogurt is exceptionally high in potassium, so it should be avoided by people sensitive to this mineral.
It’s very easy to consume way more than a single serving of yogurt in one sitting, making it even more likely to take in too much potassium. This can be very dangerous for people whose daily limit for potassium is rather low since it takes some time for your body to flush this mineral out.
On top of that, regular, plain yogurt is lower than Greek yogurt in most nutrients. Hence, if you’re reaching for yogurt because of its health benefits, it’s best to opt for Greek yogurt since it’s not only more nutritious but also tastier and creamier. Greek yogurt can also help fill you up faster than regular yogurt, thus preventing overeating.
Can you take in too much potassium from Greek yogurt?
There’s quite a lot of potassium in a single serving of Greek yogurt, which means that there’s a real possibility for you to take in too much of this mineral from consuming this food. Because of this, doctors advise against consuming excessive amounts of all types of yogurt on a low-potassium diet to avoid this problem.
On the other hand, if you can stick to a small serving of yogurt, make sure to choose Greek yogurt instead of the regular kind since it’s lower in potassium.
Greek yogurt is a high-potassium food, placing it in the category of foods that should be either limited or completely avoided on a low-potassium diet.
Greek yogurt is high in many minerals and protein, though, so if you can consume small amounts or can tolerate its potassium content, it might be a good idea to include some in your diet. As always, remember that moderation is key.
Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.