Do you have any recommendations on how to get enough calcium on a low-carb, no-dairy diet?


Do you have any recommendations on how to
get enough calcium on a low-carb, no-dairy diet? Anonymous says, “Do you have any recommendations
on how to get enough calcium on a low-carb, no-dairy diet? I’ve read that vegetables provide calcium,
but bioavailability is poor.” The bioavailability of calcium from different
vegetables is highly dependent on the specific vegetables. Cruciferous vegetables have very good bioavailability. It’s better than from milk. Spinach has like close to zero bioavailability. It’s terrible and you shouldn’t even count
it. Nuts and seeds have about 20% of the calcium
being absorbed. If you compare that to milk, milk is probably
going to be like 30% or 40%. Cruciferous vegetables are going to be like
50% or 55%. The problem isn’t really the bioavailability
if you select your feeds properly. We eat a lot of cruciferous vegetables. If you eat some of the high-calcium nuts and
seeds, in particular sesame seeds are pretty decent. The hulls of sesame seeds are where most of
the calcium are though, and most people don’t eat the hulls. But the real problem is the volume. If you look at broccoli or kale and you look
at how much volume of those foods do you need to eat in order to get 1000 to 1500 milligrams
of calcium a day, which is the target, it’s a ridiculously high volume. I’m a bit skeptical that you want to eat more
than say 200 or 300 grams measured cooked of those foods a day because they’re increasing
your iodine requirement. At some point, they become a liability for
your thyroid gland. I think it’s best to eat two or three servings
of those cruciferous vegetables a day, and that’s basically maxing out the calcium that
you can get from them. You’re just not going to get anywhere near
the 1000- to 1500-milligram target. Bones. I mean, a low-carb, no-dairy diet, what traditional
diet is that emulating? It’s emulating the traditional diets of the
Arctic where plant foods were very limited, where low-carb was the norm. How did they get their calcium? They crushed up fish bones. They freeze-dried fish bones, they pulverized
them, and they ate the bone powder. Bone meal is a traditional food. You can consider it a supplement. But if you’re going to consider it a supplement,
then the answer is take a calcium supplement. Or if you’re going to consider bone meal a
food, bone meal was I believe the historic source of calcium in traditional diets that
were low-carb.

16 Replies to “Do you have any recommendations on how to get enough calcium on a low-carb, no-dairy diet?”

  1. The thing is that the recommendations come from the dairy industry. So many populations have done fine with a lot less calcium. Osteoporosis was found to be highest in high-dairy consuming populations (even within Finland that was found to be true.) Eskimo mummies show high incidence of osteoporosis (vitamin A toxicity?)

  2. Bok choy, turnip greens, Kale and Arugula also provide a good amount of calcium while being low in oxalates. Another choice would be fortified plant milk.

  3. I usually eat the bones of slow and long cooked chicken wings. The just crumble, not hard at all and very tasty. Would that provide a lot of calcium you think?

  4. The best calcium source on keto diet is small fish that you can eat together with bones ( sardines, anchovies, sprats etc..). They provide omega 3 and quality protein too

  5. Whenever Chris uploads a video about calcium, all the anti-Ca folk crawl out of the woodwork within hours, and their arguments are either empty or misleading. One can find a large mix of associations with calcium, dairy, cancer, osteoporosis, hip fractures, mortality…but why go out of your way to ignore controlled studies and physiology just to make an adamant conclusion based on cherry picked correlations?

  6. One point that wasn’t covered is if you have low calcium and eating high oxalate foods you are at risk of getting kidney stones. Best approach would be to take 300mg of calcium citrate with food and have good bile flow.

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