Good news for those living with Type 2 diabetes - there are many ways that eating a well-balanced diet may help you naturally control your blood sugar. Recent studies have added calcium to the list of nutrients found in foods that may help prevent and control Type 2 diabetes.
The Nurses' Health Study recently showed strong evidence calcium and vitamin D can help to prevent Type 2 diabetes for individuals, and several other studies have shown those already suffering from diabetes have lower levels of calcium and vitamin D in the blood. Low levels of both nutrients have also been linked to impaired insulin secretion, also a major player in Type 2 diabetes.
Luckily, there are a number of great ways to incorporate calcium-rich foods into your diet - eat well and ensure you are getting a healthy dose of nutrients to help naturally care for your diabetes. According to the USDA, the recommended daily intake of calcium for adults should average around 1,000 milligrams (mg). To put that into perspective, a cup of milk has about 100 mg of calcium. Should you be drinking 10 cups of milk a day to meet your calcium needs? Probably not - that could end up putting excess fat, protein, and hormones into your body than you want.
Instead, opt for a variety of calcium-rich foods, which are surprisingly abundant in the world of vegetables. A good rule of thumb always stressed in eating well is to eat a wide variety of foods, especially those coming from plant sources. This rule of thumb applies here as true as ever. Beans, leafy greens, and soy foods are fantastic sources of natural calcium - and when added to your meal plan in any varied rotation, you can be sure you're eating a well-balanced mix of not only calcium, but other key nutrients and antioxidants, as well.
The trick isn't to beat yourself up over counting how much calcium you are eating everyday - rather, keep calcium-rich foods stocked in your pantry and refrigerator, and regularly incorporate them into your recipes and meals as appropriate. When you've got the food on hand, it's bound to get eaten - so you won't have to worry as much about planning day by day.
Here's a rundown of just a sampling of calcium-rich foods that would be welcome in a Type 2 diabetes diet. More sources can be found here.
3 ounces canned sardines, 325 mg calcium
1 cup milk, 300 mg calcium
½ cup tofu, 250 mg calcium
3 ounces canned salmon, 180 mg calcium
½ cup cooked leafy greens (like collards, mustard greens, kale), 100 to 200 mg calcium½ cup cooked beans, 100-150 mg calcium.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to
DrugFreeType2Diabetes.com
to learn about some of those secrets.
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