As of 2019, diabetes has affected an estimated 463 million individuals globally (8.8% of the adult population). Diabetes, in any form, raises the risk of long-term complications. These typically appear after many years (10–20), but they may be the first symptom in those who have not previously been diagnosed. To prevent yourself from these complications, you should take care of your condition and follow a balanced diet. Include the below mentioned calcium-rich foods in your diet.
BeatO’s Diabetes Educator, Payel Das, shares, “incorporating calcium in your diet is an essential step in taking care of your bone and dental health”.
Why is Calcium Good For Diabetics?
Modifying your diet is essential to fulfill 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 is the sole essential ingredient in a diet for diabetes for developing strong bones, along with vitamin D. This is especially important for people with diabetes as their bones lose the mineral faster.
Seven Calcium-Rich Foods for Diabetic Patient
The following calcium-rich foods 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 not only rich in iron but has a high content of calcium which is readily available for absorption in 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.
Daily Recommended Calcium for Diabetics
For women and men between the ages of 19 and 51, the recommended dietary allowance (RDA) for calcium is 1,000 milligrams (mg) per day. This recommendation increases to 1,200 mg for women age 51 and older and men 71 and older.
Being a diabetic, the most important thing is to remain in close contact with your doctor for diet and lifestyle modifications. Use the best glucometer to monitor your blood sugar levels regularly.