Calcium Rich Foods For People With Diabetes - Sugar.Fit
Metabolic Health

Calcium Rich Foods for Diabetes

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.

How Much Calcium Is Good for Diabetes?

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:

  • 1000 mg calcium per day for men and women aged between 19 and 50 years. This will include lactating and pregnant women.
  • 1000 mg calcium for men and 1200 mg calcium for women between the years 51 and 70.
  • 1200 mg calcium per day for men and women above 70 years of age.

Why Foods with Calcium Should Be Part of Your Diabetes Diet?

Due to several reasons, foods with calcium should be an important part of the diabetes diet:

  • As per research, calcium rich foods for diabetics offset the chances of osteoporosis, a condition that is strongly associated with diabetes. They also stop the progression of the disease in people who have been diagnosed with it. Calcium and vitamin D supplementation is also advantageous in optimising glucose metabolism. And this is important for people with diabetes.
  • Studies also put down that regular supplementation with vitamin D and calcium for a period of six months can help in improving insulin sensitivity in people with pre-diabetes.
  • Calcium for people with sugar is beneficial the other way round as well. The mineral can help people with pre-diabetes, the precursor to full-blown diabetes, and people with higher chances of pre-diabetes based on family history, ethnicity, lifestyle and diet.
  • Observational studies outline a clear connection between low calcium intake and vitamin D and the prevalence of metabolic syndrome and type 2 diabetes.
  • The advantages of calcium on the bone health of individuals with diabetes should also not be overlooked. People with type 1 or type 2 diabetes have an increased risk of suffering from osteoporosis. It is a condition caused due to bone fractures and low bone density. And studies show that diabetic individuals have higher chances of suffering from spine, hip and foot fractures than people without diabetes. This increased risk makes one of the most important reasons for people with diabetes to load up on their consumption of calcium-rich foods.
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Top 5 Healthy Calcium Rich Foods

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.

Food 1: Sardines

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. 

Food 2: Plain Greek Yoghourt

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.

Food 3: Cottage Cheese

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.

Food 4: Spinach

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. 

Food 5: Tofu

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.

What Are the Adverse Effects of Eating Too Much Calcium?

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. 

FAQs

Does calcium increase blood sugar?

No, calcium does not increase blood sugar.‍

Can diabetes cause low calcium?

Both type 1 and type 2 diabetes can result in low calcium.‍

How does calcium affect insulin?

Calcium ions stimulate insulin to release into the blood.

Does calcium increase insulin resistance?

Calcium is associated with obesity and hypertension, the main elements of insulin resistance syndrome.‍

Does insulin increase calcium?

There is a positive correlation between insulin with calcium in men and women.

References

  • https://www.diabetes.org/healthy-living/recipes-nutrition/calcium-connected-to-aging-diabetes-hypoglycemia-falls
  • https://www.everydayhealth.com/type-2-diabetes/diet/best-calcium-rich-foods-diabetics/
  • https://jps.biomedcentral.com/articles/10.1007/s12576-016-0487-7
  • https://diabetesjournals.org/care/article/29/3/650/25333/Vitamin-D-and-Calcium-Intake-in-Relation-to-Type-2
  • https://biocrine.com/development-programs-home/blocker-of-ca2-channels-s3-subunit/https://academic.oup.com/aje/article/164/5/449/83505
  • https://diabetesjournals.org/diabetes/article/54/11/3336/25612/Altered-Calcium-Homeostasis-Is-Correlated-With

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