Low-fat or fat-free dairy products like yogurt, milk, and cheese are excellent sources of calcium. Opt for plain, unsweetened yogurt to avoid added sugars.
Dark, leafy greens such as kale, spinach, collard greens, and Swiss chard are not only rich in calcium but also low in carbohydrates, making them suitable for diabetes management.
Tofu is a plant-based source of calcium and protein. It's versatile and can be used in various dishes, such as stir-fries and salads.
These fatty fish options contain edible bones that are high in calcium. They also provide omega-3 fatty acids, which have anti-inflammatory properties.
Almonds are a good source of calcium and healthy fats. Snack on a small handful of unsalted almonds or add them to salads and oatmeal.
Chia seeds are packed with calcium, fiber, and omega-3 fatty acids. They can be added to smoothies, yogurt, or used as a thickening agent for puddings.
Broccoli is a low-calorie, calcium-rich vegetable that can be steamed, roasted, or included in salads and stir-fries.
Beans like white beans, black beans, and pinto beans are not only a good source of calcium but also provide fiber and protein. They can be added to soups, and stews, or used in bean salads.
Remember to monitor your carbohydrate intake, as some calcium-rich foods, like dairy and legumes, also contain carbohydrates. Balance your meals and snacks to manage blood sugar levels effectively.