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Having Trouble Getting Enough Calcium w/o Dairy
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I'm trying to stay away from milk products for a while to test my lactose intolerance. Any suggestions for quick and easy calcium?
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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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:
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.
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.
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