Diabetes is a common lifestyle disease found in large numbers. In India, it accounts for 17% of the total number of diabetes patients in the world. As per wiki, there are currently close to 77 million people with diabetes in India.
Diabetes can put you at a greater risk for osteoporosis, a disease with porous bones and joints. The concern is that common calcium-rich foods are generally not advisable for diabetics. In this article, we will tell you how you can avoid osteoporosis and fuel up with certain calcium-rich foods that will help strengthen your bones without disturbing your blood sugar level.
Diet and diabetes
Diet plays a vital role when you are monitoring any health issue. Lots of problems can be sorted out if the diet is planned as your body and health concerns demand. Same goes with diabetes; in fact, we can say that diabetes is very much directed by your diet.
Diabetes needs control over blood sugar and weight, and accordingly, its diet should be modified. Foods like lean protein, whole grains, non-starchy veggies, and specific fruits are the better options. While varieties of nutrients are looked at, major minerals like calcium can’t be overlooked. Calcium helps to avoid the risk for osteoporosis, strengthens muscles like the heart muscles, and vitamin D helps monitor insulin levels in the blood.
Melissa Joy Dobbins says, “Supplementation of both calcium and vitamin D has been shown to be beneficial in optimizing glucose metabolism.” A study published in October 2014 in PLOS suggested that daily supplementation with both calcium and vitamin D for a period of six months may help improve insulin sensitivity in those with prediabetes. Hence, it shows that calcium may also benefit individuals with prediabetes.
Calcium requirements can not be ignored for people with diabetes. It has been observed that people with diabetes are more likely to suffer from fractures of the hip, foot, and spine than individuals without diabetes.
So the question would be, "How much calcium do you need? The requirements differ from men to women and as per their health conditions and age range. The best is to get a complete blood checkup and know how much needs to be fulfilled.
Five Sources of Calcium and Vitamin D For Diabetics
1. Sardines Fish for Omega-3 Fatty Acids (Non-veg Source)
Sardines are an excellent source of calcium, vitamin D, and Omega-3 fatty acids. It supports cardiovascular health, and the protein in it can assist with insulin sensitivity. Vitamin D received from sardines helps your body use calcium more efficiently.
The greatest benefit of incorporating sardines into a diabetes diet is marine-based omega-3 fatty acids.
2. Yogurt to Boost Gut and Heart Health (Veg Source)
Yogurt is a boon for people with diabetes, as losing weight can increase insulin sensitivity. Yogurt can be used to replace high-calorie, low-protein foods rather than simply added to your diet. You feel full for longer with fresh yoghurt.
Yogurt provides multiple benefits as it is a rich source of calcium, zinc, potassium, and probiotics that may promote both bone and heart health, along with gut health. The probiotic characteristics of yoghurt can help promote the growth of healthy bacteria in the gut. Microbiome in the gut keeps you away from the risk for chronic diseases. enhances your immunity, and even your mood.
A study published in January 2016 in Medicina found that consuming probiotics, specifically for longer than eight weeks, may significantly help reduce fasting glucose. A review of research published in July 2015 in PLOS One furthermore found that probiotics may also help fight insulin resistance.
3. Sugar-free Calcium and Vitamin D Supplements (Veg and Vegan source)
Calcium and vitamin D supplements come to the rescue in a safer way. The calcium citrate form of calcium supplement is more desirable than calcium carbonate, as the calcium citrate can be consumed with or without food, and the absorption is faster and better than calcium carbonate. Tuskca Calcium with Vitamin D3 is perfect to satisfy the calcium needs of diabetics as it is absolutely sugar- and lactose-free.
4. Tofu as Calcium-Rich Source of Protein (Veg and Vegan Source)
If you are looking for alternative protein sources in your diet, choose tofu. Tofu is highly rich in calcium and protein and tends to have a minimal impact on your blood glucose level.
5. Spinach with calcium and many other nutrients (Veg and Vegan Source)
This dark green, leafy vegetable provides numerous benefits to everyone, including diabetics. Adding fresh spinach can also help boost the feeling of fullness after a meal, aiding portion control and body weight.
Spinach gets its deep green colour from the phytochemicals it contains, which may provide even greater benefits by reducing inflammation and keeping blood sugar stable. Try adding this calcium-rich vegetable into your diet by enjoying a fresh spinach salad, adding it to an omelette, or blending it with some more greens, lemon, and amla as a green juice.
Calcium as a mineral is very crucial for women. At different stages of life, you need calcium to support life. If you are a diabetic, prediabetic, or non-diabetic person, check your calcium needs and fulfil them in the best possible way.