List of Low-Carb Foods That Are High in Electrolytes

Electrolytes are essential nutrients necessary for maintaining a proper balance of hydration and pH in the body.  Electrolyte imbalances are a common side-effect of ketogenic diets. This imbalance of electrolyte can cause fatigue, headaches, light-headedness, dizziness and muscle cramping – often known as ‘keto-flu’. Whilst this may scare you away from a low-carb diet, it is easy to counteract these problems by supplementing your diet with extra electrolyte sources.

electrolytes

Keto Flu

One of the main causes of keto flu is lack of electrolytes. They are minerals in your body that carry an electric charge. They also, affect the amount of water in your body, the acidity of your blood (pH), your muscle function, and other important processes. An electrolyte deficiency can be caused by a few things, most prevalent of which are your water intake and foods you may not be eating enough of.

Key Electrolytes

Key electrolytes for the body include sodium (NA), potassium (K), calcium (CA), magnesium (MG), Phosphorus (P), and Chloride (CL). Bellow you will find list of low carb foods that are high in electrolytes.

Sodium (Na)
  • salt
  • soup broth
  • bacon
  • pickles
  • sauerkraut
Potassium (K)
  • avocados
  • nuts
  • dark leafy greens such as spinach and kale
  • salmon
  • plain yogurt
  • mushrooms
Calcium (Ca)
  • cheese
  • leafy greens
  • broccoli
  • seafood (sardines)
  • almonds
Magnesium (Mg)
  • nuts
  • dark chocolate
  • artichokes
  • fish
  • spinach
Phosphorus (P)
  • meats
  • cheese
  • nuts
  • seeds
  • dark chocolate
Chloride (Cl)
  • most vegetables
  • olives
  • seaweed
  •  salt

 

Since it can be difficult to consume enough electrolytes through food alone on a ketogenic diet it can help to take supplements.