High calcium intake can lead to weight loss in women
NEW YORK, Jan 25 (Reuters Health) - Young women who are trying to lose weight often eschew dairy products because they tend to be high in fat. But a recent study reports that women with the highest intake of calcium from dairy foods--relative to the number of calories they consumed each day--lost the most weight and body fat over 2 years, regardless of exercise. "These results have important implications for preventing weight and fat mass increases in young women aged 18 to 31 years, a time when overall weight begins to increase with advancing age," according to Dr. Dorothy Teegarden and colleagues from Purdue University in West Lafayette, Indiana. Based on their findings, the researchers suggest that public health recommendations for calcium targeting young women should emphasize weight maintenance in addition to bone health. The findings, published in the December issue of the Journal of the American College of Nutrition, support previous research showing that individuals who consume the most calcium have lower body fat. But exactly how calcium affects body weight and fat is not clear. The report indicates that a component of dairy products not analyzed in the study, such as conjugated linoleic acid, may be responsible. Calcium from dairy and non-dairy sources may also replace another nutrient. In other findings, average daily intake of calcium was 781 milligrams (mg) per day--below the recommended level of 1,000 mg daily for young women. Dairy calcium accounted for 69% of total calcium intake. And women who consumed the highest level of vitamin A gained the most weight and body fat over 2 years, a finding that warrants further study, the researchers note. The authors conclude that both calcium and vitamin A have a major impact on body weight and body fat. They recommend that young women who want to lose weight consume about 1,950 calories a day, 5,000 international units (IU) of vitamin A, and 1,000 mg of calcium. SOURCE: Journal of the American College of Nutrition 2000;19:754-760. |
CALCIUM
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Hmm, I don't like the sound of that. I wonder if this also applies to beta carotene, the precursor of vitamin A?? On a cheerier note, I've made up a list of some food sources of calcium for you, as well as some information about calcium supplements. Most lowcarbers aren't drinking a lot of milk, and many of us cannot consume large amounts of cheese on a daily basis without significant consequence to our weight loss efforts. Note that high-fat dairy products such as cream cheese, cream and sour cream are very poor sources for calcium. Calcium Content of Foods 1 cup whole milk ...... 291 mg 1% low-fat ...... 300 Skim ....... 302 process cheese, 1 oz. ..... 174 mg Blue, 1 oz. ..... 150 Brick, 1 oz ..... 191 Cheddar, 1 oz. ..... 204 Colby, 1 oz. ..... 194 Cottage, 1/2 cup ..... 77 Edam, 1 oz. ..... 207 Monterey, 1 oz ..... 212 Mozzarella, 1 oz. ..... 183 Ricotta, 1/2 cup .... 337 Swiss, 1 oz. ..... 272 Ice cream, 1/2 cup ..... 88 Yogurt, fruit, 1/2 cup .....173 Yogurt, plain, 1 cup ..... 208 Almonds, roasted 1/4 cup ..... 69 mg Beans, cooked or canned, 1 cup ..... 90 Oysters, cooked, 7-9 ..... 113 Salmon, with bones, 3 oz. ..... 167 Sardines, with bones, 3 oz. ..... 372 Shrimp, steamed, 3 oz. ..... 99 Tofu, with calcium sulfate, 4 oz. ..... 145 Bokchoy, 1/2 cup ..... 126 mg Broccoli, cooked 1 cup ..... 94 Collards, cooked 1/2 cup ..... 179 Kale, cooked 1/2 cup ..... 103 Mustard greens, cooked 1/2 cup ..... 97 Turnip greens, cooked 1/2 cup ..... 126 Calcium Supplements Calcium supplements may be an alternative or addition to meeting your calcium requirements. Calcium is combined with calcium salts, carbonate, citrate, lactate, or gluconate. It is important to realize that the milligrams per tablet does not reflect the total milligrams of calcium. For example, TUMS, a calcium-carbonate supplement is a 500 mg tablet and contains 200 mg calcium (and sugar). Read the label carefully. A popular supplement, calcium citrate, has a lower calcium content than calcium carbonate, but is much more soluble and therefore more completely absorbed. A Few More Calcium Hints It can be a mind game just figuring out what to eat in combination with calcium. Studies indicate maximum absorption is obtained by taking it with food, lactose, as well as other sugars, protein, vitamin D, and water. Some believe calcium is best absorbed at bedtime and may even aid with sleeping. Foods which impair calcium absorption are those especially high in oxalic acid such as citrus fruits, tomatoes, cashews, chard, beet greens, rhubarb, spinach, and peanuts. Other foods to inhibit calcium absorption include fiber supplements, oatmeal, corn, and wheat. Hope you find this useful, Doreen |
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