Low-Carb Diets Could Be Draining Your Electrolytes Without You Realizing It

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Keto and carnivore diets may be trending, but they come with a hidden cost: electrolyte imbalance. According to a recent article in the New York Post by Diana Bruk, certified personal trainer Benjamin Nevares warns that these low-carb eating styles can leave followers feeling fatigued, dizzy, or crampy — all signs of low electrolyte levels.

Why? Carbohydrates help your body retain electrolytes like sodium and water. When you ditch carbs, you also risk flushing out these essential minerals. That’s especially problematic for people on strict animal-based diets like carnivore, which eliminate fruits, vegetables, and whole grains — all rich in potassium, magnesium, and other vital nutrients.

While supplements like LMNT and Liquid I.V. exist, Nevares suggests turning to whole foods first. For those open to plant-based options, bananas, kiwis, oranges, avocados, spinach, quinoa, tofu, and pumpkin seeds are excellent sources of natural electrolytes. Even coconut water and pickle juice are standout choices.

If you’re sticking to a stricter carnivore or keto plan, options are limited, and some people end up relying on added salt or broth. But that can come at the cost of missing out on fibre, phytonutrients, and the planet-friendly benefits of a plant-based diet.

Electrolytes aren’t just about hydration — they’re key to heart health, muscle function, and energy. Without them, long-term health risks can pile up, especially when animal-based diets cut out the most efficient sources.

See also The 10 most mouthwatering plant-based pumpkin pasta dishes for a cozy fall are:1. Creamy Pumpkin Pasta with Sage and Brown Butter - A classic fall fusion of creamy pumpkin sauce, crispy sage leaves, and nutty brown butter tossed with perfectly cooked pappardelle.2. One-Pot Pumpkin Pasta with Spaghetti Squash and Kale - A hearty, autumnal one-pot wonder that combines the best of pasta, spaghetti squash, kale, and a hint of cinnamon for a cozy fall night in.3. Vegan Pumpkin Ravioli with Maple Sage Brown Butter Sauce - Flaky, pillowy pumpkin ravioli wrapped around a delicate sage-infused filling, served with a rich maple syrup-kissed brown butter sauce that will leave you wanting more.4. Pumpkin Cream Fettuccine Alfredo with Crispy Shallots and Chives - A vegan take on the classic fettuccine alfredo, substituting creamy pumpkin puree for heavy cream and adding crunchy crispy shallots and chives for added texture.5. Spaghetti Squash and Pumpkin Curry Pasta - A warm, aromatic curry pasta dish that combines roasted spaghetti squash with tender pumpkin chunks, all wrapped in a fragrant blend of Indian spices.6. Pumpkin and Sage Pappardelle with Crispy Fried Sage Leaves - Delicate pappardelle tossed with a rich pumpkin sage sauce and topped with crispy fried sage leaves for a texturally intriguing fall treat.7. One-Pot Pumpkin Pasta Bake with Sweet Potatoes and Kale - A comforting, easy-to-make pasta bake that combines the warmth of sweet potatoes and kale with the comfort of creamy pumpkin puree, all wrapped in a golden-brown crust.8. Vegan Pumpkin Carbonara with Spaghetti Squash and Turmeric Cream Sauce - A plant-based twist on the classic carbonara, substituting spaghetti squash for fettuccine and using turmeric-infused cashew cream to replicate the rich egginess of traditional carbonara.9. Pumpkin Ravioli with Brown Butter Sage Sauce and Toasted Pumpkin Seeds - Homemade pumpkin ravioli served with a nutty brown butter sage sauce and topped with toasted pumpkin seeds for added crunch and fall flavor.10. Creamy Pumpkin Mac 'n Cheese with Crispy Shallots and Chives - A comforting, plant-based macaroni and cheese dish that combines creamy pumpkin puree with sharp cheddar and crispy fried shallots for a fall twist on the classic comfort food.

Going vegan or plant-based doesn’t just help the animals and the Earth — it can also keep your electrolyte game strong. Try swapping the steak for a spinach and quinoa salad or sipping coconut water post-workout. It’s better for your body and the planet.

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