Calcium Rich Foods Are Low Glycemic Foods

Dairy products are calcium rich foods and they are on the low glycemic food list. However, when you add sugar they are NOT low glycemic so you need to be discriminating and choose the right ones in moderate portions. Calcium rich foods also have vitamin D and potassium and are excellent choices as a protein source for most people. Women need at least 1,000 milligrams of calcium a day which they could get in 3 glasses of milk. Women past menopause need 1,500 milligrams a day.

Dairy products have saturated fats but remember you do need some omega 6s which are the saturated fats. You can create a glycemic load with milk so one glass is best for a snack or on your cereal. If you have a sensitive digestive tract, you may be better off getting your calcium rich foods from the cultured dairy products, cheeses, yogurt, buttermilk, kefir and cottage cheese. These are rich sources of calcium but be sure they are high quality with very little added sugar if any. Of course, any list of calcium rich foods needs to also include the dark leafy greens, broccoli, salmon, sardines, seafood, prunes, almonds, asparagus, cabbage, kale, sesame seeds and soybeans.

In other cultures people eat only dairy products or calcium rich foods that are cultured or fermented. There are sound health reasons for this although before refrigeration was widely available, the reason was because it was the only way to preserve dairy products. The process of lacto-fermentation, as with cheese, yogurt, kefir, cottage cheese, whey, cream cheese and sour cream requires the lactic-acid-producing bacteria to digest and break down both milk sugar (lactose) and milk protein (casein.) This produces enough friendly bacteria to inactivate all the degenerating bacteria, a process that also renders the cultured dairy product much easier to digest.

Many people have sensitivities to the casein and lactose in milk but can tolerate high quality yogurt and some cheeses which are also sources of calcium. Goat's milk cheese and cheese made from sheep's milk are also much easier to digest. Another argument in favor of goat and sheep's milk cheeses is that these animals graze on grass and are raised without hormones and antibiotics which makes the cheese a higher quality than the cheese made from cow's milk unless it's organic and the cows are grass fed.

Other healthy alternatives for cow's milk are almond milk and soy milk, if you can find them unsweetened without refined sugar. Almond milk is an excellent source of vitamin E and has a fair amount of calcium and vitamin D. The soy isoflavones in soymilk are thought to help preserve bone mass in women. These unsweetened plant milks are very low glycemic and great choices for smoothies or shakes. Food sources are best for calcium and vitamin D but you may need to supplement. Look for those that are in a food source for easier absorption, like bone meal, calcium carbonate, oyster shells or calcium citrate.

Crème fraiche is also low glycemic because it is a fermented cream. It is delicious when added in small amounts to soups. It is one of those small indulgences that makes a big difference in flavor to the foods it's added to. The process of fermentation also restores many of the enzymes destroyed during pasteurization, enzymes that help us absorb calcium and other minerals. Regular consumption of cultured dairy products lowers cholesterol and protects against osteoporosis. We need the beneficial bacteria and lactic acid in our digestive tracts. These friendly bacteria are called probiotics and are beneficial in all sorts of ways. They prevent the overgrowth of yeast and other pathogens and synthesize vitamin K. They protect us against infectious diseases. What's not to like?

Dairy products are on the low glycemic food list. They are calcium rich foods and if cultured they supply you with beneficial bacteria which have all sorts of healthy benefits. Just like fruits and carrots, milk, including the milks made from soybeans and almonds, will not raise your blood sugar when you drink them in moderation. The big exception is if you make a smoothie or a milk shake a meal or one of your snacks. That's a great, healthy choice and can actually help you lose fat faster if you try replacing one meal a day with a low glycemic, low fat smoothie or shake!

Glycemic Index List of Foods

The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat!

Controlling Food Cravings

Controlling food cravings means that you need to avoid the high glycemic foods on these lists! High glycemic sugars in foods stimulate the appetite and lead to food cravings.

List of Raw Foods

This list of raw foods contains fruits and vegetables that are a powerhouse of nutrients and they are low glycemic, meaning you can eat as much of them as you desire!

Omega 3 Sources in Healthy Salads

Low Glycemic Foods: Super Healthy Whole Grains

Eating lots of super healthy low glycemic foods means that you are once and for all replacing the fat storing high glycemic carbs in your diet with the low glycemic complex carbohydrates....

High Fiber Foods: Delicious Grains and Legumes

There are extraordinary health benefits that go with eating fiber rich foods including a lifetime of fat loss!

Low Carb Pastas and Cereals

Great news for pasta lovers....you don't need low carb pasta because pasta is low glycemic!

Good Fats

Sugar Free Desserts and the Good Sugars

Sugar free desserts that taste good? Is a sugar free dessert a low glycemic recipe? Yes!

Soups, Oriental Cuisine, Protein Foods

Glycemic Load

Too much of a good thing can be a glycemic load and definitely high glycemic foods are a glycemic load.

Acidic Foods and High Glycemic Sweeteners

Any list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!

High Glycemic Foods

Here are more high glycemic foods that need to be avoided most of the time in order to maintain your fat loss.

Reading Food Labels

Find out where the fat traps are hidden! This is what leads to obesity and insulin resistance....

Food Lovers Diet

Food lovers can celebrate good food and manage their weight at the same time!

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