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 contain 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. Milk is a food so drink it alone as a snack or on your cereal.
For more nutrition and especially if you have a sensitive digestive tract, you are 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.
There is one plant that is known for it's mineral content and is especially high in calcium, the stinging nettle. You can buy it dried from a natural foods market and make a nettle infusion which is one cup of nettles in a quart of boiling water. Let it steep over night in your refrigerator. This makes a very healthful drink full of phytochemicals and minerals including lots of calcium. Some call it nature's life elixer for it's anti-aging properties!
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 these foods were fermented is that it was the only way to preserve dairy products.
|buttermilkmilk, whole, skim or low fat||cheesecottage cheese, regular and low fat||cream cheese||custard, vanilla, made with milk|
|parmesan cheese||sour cream, regular, low or non-fat||yogurt, low fat or nonfat, no sugar and no maltodextrins (add fresh fruit and some agave syrup)||chocolate milk, unsweetened|
|goat milk||sheep milk||ice cream, low fat||creamsicles, low or nonfat|
|frozen yogurt, low fat, no added sugar or corn syrup or maltodextrin||Italian ice cream||nonfat dry milk||soy milk, unsweetened, chocolate or plain|
|almond milk, unsweetened, chocolate or plain|
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 high sources of calcium. Goat's milk cheese and cheese made from sheep's milk are far easier to digest than cow's milk and cheese.
Another argument in favor of goat and sheep's milk cheeses is that these animals graze on grass and are raised naturally without hormones and antibiotics. If you love cow's milk look for organic cow's milk and it will be better yet if it comes from grass fed cows!
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 low glycemic, low in calories and great choices for smoothies or shakes.
Food sources are best for calcium and vitamin D but you may need to supplement. Look for calcium supplements that are in a food source for easier absorption, like bone meal, calcium carbonate, oyster shells or calcium citrate.
Crème fraiche is low glycemic and a calcium rich food because it is a fermented cream. It's delicious when added in small amounts to soups. It's one of those small indulgences that makes a huge 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 fermented or 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?
All dairy products are on the low glycemic food list. They are calcium rich foods and if fermented they supply you with beneficial bacteria which have all sorts of healthy benefits. Milk including the milks made from soybeans and almonds, will not raise your blood sugar when you drink them in moderation.
Shakes or smoothies are great, healthy choices for calcium rich foods and can actually help you lose fat faster if you try replacing one meal a day. Make one meal, preferably dinner, a low glycemic, low fat smoothie or shake with some fresh or frozen fruit and you will see the fat disappear!
For more articles on foods that lower blood sugar and how to finally lose fat permanently, click on the links below.
These are the foods that you need to build your menus around.
Fats are essential but concentrate on the plant and fish fats.
Create meals around the high fiber, nutrient dense foods.
Pasta may be carbohydrate dense but it is low glycemic!
will crave whole grains once you've changed your eating habits. Sprouted grains are the best.
Start your day the low glycemic way and you'll have good energy all day.
These foods do NOT raise your blood sugar.
Here are the foods with the essential fatty acids to put in your salads for good nutrition and to help you burn fat.
You do not have to give up sweets!
Freedom from food addictions means living at your ideal weight.
This common food burns fat like crazy!
This one will give you an added boost.
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