1/2 BBQ Chicken, Fries, Cole Slaw = 4,000 mg Sodium and requires 12,000 mg Potassium to Balance

by EzekielDiet.com
Posted on May 31, 2019

Let me show you why you have to limit dining out. This half BBQ chicken meal looks like a healthier option than a burger and fries. However it has almost 4,000 mg of sodium according to the Internet nutrition stats from a very popular BBQ restaurant I frequent. The picture above is from another restaurant. I don’t need to disparage just one restaurant; they’re all like this.

In the last few blog posts we’ve been looking at the sources and amounts of potassium in food to help balance sodium.  The potassium RDA for an adult is 4,700 mg of potassium to every 1,500 mg of sodium.  So it’s a 3 to 1 ratio, 3 parts potassium to 1 part sodium.

Using that 3 to 1 ratio you need 12,000 mg of potassium to balance the sodium in a 1/2 BBQ chicken, french fries and coleslaw meal at any restaurant. Otherwise you may experience fluid retention, bloat, high blood pressure, etc.

In order to balance the sodium in this meal you need 12,000 mg of potassium.  And you can’t take supplements because potassium comes in 100 mg tablets; you would have to take 100 tablets to get 10,000 mg.

We have approximately 2,000 mg of potassium in the meal itself (which is high, only because of the fries) so somehow we need another 10,000 mg of potassium to balance eletrolytes and fluid retention from this meal.  Here’s what 10,000 mg of potassium looks like.

Less is better when dining out. Go out and enjoy but share this meal with someone else. Or order smaller portions, a BBQ 1/4 chicken breast to limit the damage. Also you can order the fries without salt, but if they’re processed frozen they probably have a good dose of sodium already and MSG. Buy fries where they make them from fresh potatoes.  You can also remove the skin from the chicken to eliminate the really high sodium BBQ sauce and any extra salt they added in seasoning. Salt sells. Some BBQ sauces can have 600 mg to 1,000 mg of sodium per tablespoon.If you’re sensitive to sodium you have to.  You can’t consume enough potassium rich food to offset the sodium.

Remember salt sells restaurant food.  They don’t care about your health. They’re in business to make a profit for the owners. Your health is not part of their business model.

Do this instead at home..

Marinate a 4 pack of 5 oz chicken thighs; throw them on the grill to slow cook on low because they’re thick. Peel a small sweet potato, slice 1/2 inch, soak in cold water in Tupperware for 10 minutes, drain and add a paper towel to dry, shake, add olive oil and garlic powder and no salt seasoning, close and shake. Put slices in the air fryer for 10 minutes at 390 degrees.

Here’s the big difference in grilling your own BBQ chicken at home.

2 – 5 oz organic skinless chicken thighs  = 400 Calories and 160 mg sodium (300 mg potassium)

1 small sweet potato = 60 calories and 25 mg sodium (315 mg potassium)

olive oil = 40 calories

marinade =10 calories and 150 mg sodium

BBQ sauce 2 tbsps – 10 calories  and 200 mg sodium

520 Calories –  535 mg sodium –  615 mg of potassium. 

This meal is also low in potassium by almost 900 mg.  But, this is much more manageable than the 10,000 mg deficiency for the restaurant BBQ half chicken meal. Add a grilled yellow squash and zucchini and you have 900 mg. Or just a couple bananas or an avocado.  Or add a big side salad with lots of mushrooms and cherry tomatoes and spinach.  This is manageable.

Also see:  Electrolyte Imbalance: Conditions & Concerns – Too Much or Too Little Potassium


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