Having Trouble Getting Enough Calcium w/o Dairy

See title :)

I'm trying to stay away from milk products for a while to test my lactose intolerance. Any suggestions for quick and easy calcium?

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  • Have you tried asking the Oracle? This is a feature available to Gold users only, and allows you to find top foods in the Cronometer database for a specific Nutrient. You can also filter the search to find foods in only a certain category! Take a look at
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    Hilary
    cronometer.com
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  • @maddydidit - fabulous sources of non-dairy calcium include most brands of tofu, and all legumes and greens (calcium in high-oxalate greens like spinach isn't absorbed as well, but it still counts).

    Besides the obvious, easy ways to add these to your diet include:

    • Blend some tofu in your smoothies (adds a creamy texture).
    • Dry-fry cubed tofu (sprinkle on some soy sauce if you want) and add it to any main dish.
    • Blend cannellini or other white beans into mashed potatoes.
    • Add beans to any main dish or salad (black beans, garbanzos, & kidney beans are all especially good on salads).
    • Make tofu- or bean-based "cheese" and use it anywhere you'd use Velveeta (mac & cheese, nacho sauce (blend in some salsa), casseroles, etc). (Bean-based cheeses freeze well but tofu-based do not)

    WFPB + No-Added-Oil = EZ Wt Maint & Rocket Fuel for Your Health!

  • I drink almond milk which helps me reach my daily requirement of calcium.

  • edited October 2017

    Here's an interesting article on the Mediterranean diet and calcium.

    food for thought (and not getting hip fractures probably)

  • The evidence is building that if you eat primarily plant-based, your requirements for calcium are much lower than the typical American recommendations. It's becoming clear that bone strength is a lot more complex than getting adequate calcium.

    WFPB + No-Added-Oil = EZ Wt Maint & Rocket Fuel for Your Health!

  • @maddydidit

    There are many plant-based sources of calcium; no need to bring the cow into it. :smile:

    Some of my favourites include:
    Veg: bok choy, napa cabbage, kale, mustard greens, turnip greens, okra
    Legumes: soy beans, tofu, tempeh,
    Nuts/Seeds: almond butter, tahini
    Misc.: blackstrap molasses

    There is also a new milk on the market - Ripple, that has 8 grams of protein, vegan DHA, and 50% more calcium than cow's milk. I also love YoSo Unsweetened Yogurts which contain about 17% DV for calcium.

    As @talkingmountain mentioned, bone health is certainly more than calcium. Maybe this would be a good blog post for me to write about here soon!

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
    cronometer.com
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  • Ooh, I didn't know almond butter, tahini, and tempeh had much calcium! Thx for the ideas!

    I've never seen Ripple milk or YoYo yogurts! Where do you buy them?

    I especially miss unsweetened soy yogurt. All the vegan yogurts now seem to be made from nut or coconut milks, neither of which have much protein.

    WFPB + No-Added-Oil = EZ Wt Maint & Rocket Fuel for Your Health!

  • @Susan_RD_101 I've never seen Ripple milk or YoYo yogurts! Where do you buy them?

    I really miss the ability to buy unsweetened soy yogurt (WholeSoy went out of business and Silk doesn't seem to make an unsweetened soy yogurt). All the dairy-free yogurts now seem to be made from nut or coconut milks, neither of which have much protein. Are you aware of any unsweetened, dairy-free, higher-protein yogurts?

    WFPB + No-Added-Oil = EZ Wt Maint & Rocket Fuel for Your Health!

  • @talkingmountain

    In Canada, Ripple Milk is available in Whole Foods, Health Stores, and Loblaws. However, there seems to be a discrepancy regarding the amount of calcium in Canada vs. the U.S. (in that there is more calcium in the products found in the U.S.). I have contacted the company to find out why this discrepancy exists and when it will go away.

    The brand of yogurt you are looking for is YoSo; you can find it at the same stores as above. Also, you could try to make your own yogurt. All you need is a probiotic starter and plant milk of your choice: https://minimalistbaker.com/easy-2-ingredient-coconut-yogurt/

    Here is also a great recipe for tofu, banana yogurt: https://happyherbivore.com/recipe/homemade-vegan-yogurt-tofu-yogurt/.

    Good luck!

    Susan Macfarlane, MScA, RD
    Registered Dietitian Nutritionist
    cronometer.com
    As always, any and all postings here are covered by our T&Cs:
    https://forums.cronometer.com/discussion/27/governing-terms-and-disclaimer

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