People with diabetes should be more careful about their diet to manage both their weight and blood sugar. People who have diabetes also become more prone to osteoporosis. Moreover, older adults suffer from hyperglycemia which leads to weak bones, and frequent falls. Thus, having a healthy diet is crucial. And this is where calcium rich foods for people with diabetes come into the picture. Besides protein, whole-grain foods, and particular fruits, eating lots of calcium-rich foods are essential.
Calcium for diabetes is one of the most important nutrients that can help with normal blood clotting, muscle contraction, and nerve function. Thus, you can see that calcium and diabetes are interrelated. It is abundant in the human body, but for that, we must have a diet rich in calcium as our bodies can't make it.
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Sufficient calcium can maintain bone strength and reduce the amount of bone loss. But, only consuming calcium-rich foods is not enough; you need Vitamin D for the body to absorb calcium within the body. Otherwise, it might result in calcium deficiency. And it is most important in old age when the body loses its ability to absorb calcium naturally.
If you have diabetes, your healthcare specialist, diabetes care expert, or nutritionist can help determine your calcium requirements. The recommended regular calcium allowances are as follows:
Due to several reasons, foods with calcium should be an important part of the diabetes diet:
There are several foods rich in calcium. Check the percent DV or daily value to understand how much a specific food contributes to your regular calcium requirement. If the DV value of a food is >20%, it is a calcium-rich food. So, the top 5 calcium rich foods for people with diabetes include sardines, plain Greek yoghurt, tofu, spinach and cottage cheese.
Sardines are good for heart health, and they contain a lot of protein that can help with insulin sensitivity. They make one of the most excellent sources of calcium as a 3-ounce serving contains 324 mg of calcium. Sardines also have vitamin D, which can help the body in using calcium more efficiently while protecting itself from deficiencies and boosting dietary intake at the same time. Their marine-based omega-3 fatty acids offer protection against heart diseases, a critical benefit for people with diabetes.
Plain Greek yoghurt can increase feelings of fullness and curb unhealthy cravings, automatically resulting in weight loss. This is a clear-cut win for people with diabetes because when they lose weight, their insulin sensitivity increases.
Same as plain Greek yoghurt, cottage cheese offers a filling and quick snack or breakfast for diabetic individuals. This protein-rich and fat-free variety offers 200 mg of calcium and just 8g of carbohydrates.
Spinach is a versatile, dark green, leafy vegetable that offers 90 mg calcium per 3-cup serving. With just 3 grams of carbs and 21 calories in 3 cups, spinach boosts the feeling of fullness and thus aids body weight and portion control.
Tofu is an alternative source of protein that offers 434 mg calcium per ½ cup of serving, and this is a calcium-rich protein that has minimal impact on the blood glucose levels of an individual. Thus making the perfect addition to a balanced and healthy diabetes diet.
Consuming too much calcium can result in constipation and disturb the body's potential to absorb iron, the mineral that makes haemoglobin for transporting oxygen throughout the body. Also, it can lead to kidney stones, weaker bones and improper functioning of both the brain and heart. You can also have memory problems, confusion and depression because of hypercalcemia or excess calcium.
No, calcium does not increase blood sugar.
Both type 1 and type 2 diabetes can result in low calcium.
Calcium ions stimulate insulin to release into the blood.
Calcium is associated with obesity and hypertension, the main elements of insulin resistance syndrome.
There is a positive correlation between insulin with calcium in men and women.
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