The #1 Best Potassium Food on Earth (It’s Not Bananas)

Avocado stands out because starch-based potassium foods (bananas, potatoes) cause rapid blood sugar spikes, leave you hungry, and contribute to high insulin. Avocado's fats slow digestion, allowing gradual potassium absorption and keeping you full. He emphasizes the magnesium content that synergizes with potassium, enabling it to function in the body. This is in contrast to a banana that digests quickly and spikes insulin. He personally confirms eating avocados frequently with various meals.

Berg highlights salmon as a surprising high-potassium food that fits the pattern of pairing potassium with magnesium. The wild variety ensures better fatty acid profile and no carbohydrates. He notes that the common theme is potassium-rich foods also containing magnesium, allowing 'two birds with one stone.'

Berg points out that potassium is water-soluble, so boiling leads to significant losses. Sautéing or steaming keeps the potassium within the greens. He specifically notes that cooking spinach actually raises its potassium level compared to raw, making it even more beneficial. This advice applies to all three leafy greens he mentions as top sources (Swiss chard, beet tops, spinach).

Berg explains that oxalate naturally binds with calcium to form stones; by providing calcium in the gut, the reaction occurs before oxalate is absorbed. He uses cheese as a convenient example. He emphasizes that this dramatically reduces oxalate irritation and stone risk. This, combined with magnesium and hydration, makes these nutrient-dense greens safe to consume in moderation.

Berg says that all the recommended potassium greens (Swiss chard, beet tops, spinach) are rich in magnesium, which greatly helps reduce stone formation. He has done research and videos on magnesium as the antidote. He specifically recommends adding magnesium regularly, especially if consuming these vegetables. Combined with the calcium-binding trick and 2.5 L of fluid, risk is minimized.

Berg equates the improbable chance of forming a stone while well hydrated to winning the lottery. He explains that a stone is a super-concentrated oxalate calcium mass; adequate fluid prevents concentration. This advice is part of a three-part strategy for safely enjoying high-potassium leafy greens.

Berg mentions cream of tartar is often already in home cupboards as a form of potassium (potassium bitartrate). He notes that some individuals, particularly those on a ketogenic diet, use it dissolved in water as a potassium supplement. He also suggests it can be used in recipes.

He highlights that bananas contain 27 g of sugar and that starches like potatoes and plantains, even though high in potassium, are metabolized quickly into sugar. This rapid digestion leads to blood sugar spikes followed by hunger within 20 minutes, unlike low-carb alternatives. Beans, despite fiber, also raise insulin and can cause bloating in many people, including Berg himself. He places these foods on a 'no' list for potassium, instead advocating for low-carb, high-fat options.

Berg explains that avocado’s zero net carbs and high healthy fats slow digestion, allowing for better absorption of potassium and providing lasting satiety, unlike a banana which leaves you hungry in 20 minutes. The fruit also contains magnesium, which is essential for potassium to function in the body. He personally incorporates avocados with eggs, meat, or salads, emphasizing it as a versatile staple.

He acknowledges that Swiss chard, beet tops, and spinach are excellent potassium sources (up to 1300 mg per cup) but are high in oxalates, which can bind calcium and form stones. To mitigate, he recommends consuming a calcium source (e.g., cheese) with the meal; the oxalates bind to calcium in the intestine and are excreted rather than absorbed and reaching kidneys. Magnesium is described as 'the antidote' to kidney stones, greatly inhibiting stone formation, so he advises regular magnesium supplementation. Additionally, drinking 2.5 liters of fluid daily keeps urine dilute, making stone formation as unlikely as 'winning the lottery.' He does not advise massive amounts of these greens, just as part of a balanced intake.