Did you know to keep our bones healthy, we require a calcium element? Calcium plays a vital role in keeping our bones and teeth healthier. In addition, their proper functioning requires 1300mg of calcium per day as the recommended intake value. Moreover, bones are the rigid organs that protect the body and help produce red blood and white blood cells. In addition, it helps store the essential minerals so that the body can utilise them for proper body functioning.
Studies have shown that an increased intake of dietary calcium may reduce the risk of type 2 diabetes. Also, it is proven that an increase in calcium intake can improve pancreatic β‐cell functions and insulin sensitivity. So, adopting a calcium-rich diet can lessen bone-related risks and contribute to overall health and wellness. In this article, let’s explore the best calcium-rich foods for diabetics.
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Why is Calcium Good For Diabetics?
Calcium-rich foods need to be absorbed in the body equally as they are available. But did you know calcium is also good for diabetics? You may have heard about diabetes and the risks associated with it, but did you know that diabetes can also contribute to the development of bone, heart, and kidney disorders?
Modifying your diet is essential to fulfil the nutritional requirements of your body and manage your weight in a healthy manner. That means fueling up with foods like lean protein, whole grains, non-starchy veggies, and certain fruits in your type 2 diabetes diet. Among the foods that control diabetes, another essential element in the diabetes diet, which often gets ignored, is Calcium or Vitamin D-rich foods.
A calcium and vitamin D-rich diabetic diet helps in the better metabolism of glucose. Since diabetes involves insulin resistance, which prevents glucose from entering your cells, leading to excessive amounts in the bloodstream, it is important for glucose to be metabolized. Calcium and vitamin D deficiency have been suspected as having a major role in developing both type 1 and type 2 diabetes.
Calcium, along with vitamin D, is the sole essential ingredient in a diet for people with diabetes to develop strong bones. This is especially important for people with diabetes, as their bones lose the mineral faster.
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List of Calcium-Rich Foods
| Food Item | Serving Size | Calcium Content |
|---|---|---|
| Spinach | 1 cup cooked | 268 mg |
| Kale | 1 cup cooked | 268 mg |
| Collard Greens | 1 cup cooked | 268 mg |
| Broccoli | 1 cup cooked | 47 mg |
| Almonds | 1 ounce (about 23 nuts) | 80 |
| Chia Seeds | 100 gm | 456 |
| Sesame Seeds | 1 tablespoon | 88 |
| Tofu (Calcium-set) | 1/2 cup | 434 |
| Yogurt (plain, low-fat) | 1 cup | 415 |
| Cheese (part-skim mozzarella) | 1.5 ounces | 19% of the DV |
| Salmon (canned with bones) | 3 ounces | 19% of the DV |
| Sardines (canned with bones) | 1 can (3.75 oz) | 27% of the DV |
| Milk (non-fat) | 1 cup | 327 mg |
The following calcium-rich foods lists that are proven to keep you healthy.
- Sardine fish supports cardiovascular health, and its protein assists with insulin sensitivity. With 324 mg of calcium per 3-ounce serving, this fish provides an excellent source of calcium. As a bonus, the vitamin D in sardines may help the body use calcium more efficiently.
- Plain Greek yoghurt is another rich source of calcium and vitamin D, which also helps in weight management.
- Tofu is an excellent low-fat, calcium-rich source of protein. With 434 mg of calcium per ½ cup, tofu provides 43% of the recommended daily allowance.
- Spinach is rich in iron and has a high content of calcium, which is readily absorbed by the body.
- Cottage cheese is another calcium-rich, low-carb afternoon snack.
- Cod liver oil is another rich source of calcium.
- Seeds like almonds and sesame seeds are proven to be rich in calcium and vitamin D.
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Daily Recommended Calcium for Diabetics
The recommended dietary allowance (RDA) for calcium for women and men between the ages of 19 and 51 is 1,000 milligrams (mg) per day. This recommendation increases to 1,200 mg for women aged 51 and older and men aged 71 and older. Children aged 4 to 18 will require 1300mg per day.
| Age Group | RDA for Calcium (mg/day) |
|---|---|
| Children (4-18 years) | 1,300 mg |
| Adults (19-50 years) | 1,000 mg |
| Women (51+ years) | 1,200 mg |
| Men (71+ years) | 1,200 mg |
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In the End
To sum up, individuals with diabetes can incorporate calcium-rich food into their diet to meet their nutritional needs while managing their condition effectively. From leafy vegetables to dairy products, there are plenty of options available. In order to maintain optimal health, it’s critical to remember the recommended dietary allowances (RDAs) for calcium based on age and gender and to modify intake as needed. People with diabetes can maintain stable blood sugar levels and support bone health by getting enough calcium in their diet by varying their meal choices and being mindful of portion limits. As always, to customize dietary recommendations to specific needs and tastes, speaking with a medical expert or certified dietitian is advised.
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. The BeatO App does not claim responsibility for this information.
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Very informative article