Calcium and Weight Loss
| Author: Judy Kohn, RN, BSN, CDE |
| Last Updated: Monday, February 13, 2006 |
Q: "I read that drinking milk can help you lose weight and even prevent diabetes. Would you elaborate?"
A: The news has reported two separate issues: 1) People who consumed dairy products resulted in a decreased risk of developing insulin resistance syndrome, which is often the precursor of diabetes. 2) People who consumed 3-4 daily servings of milk, cheese or yogurt lost more weight than those who also cut calories but consumed few or no dairy foods.
The Journal of the American Medical Association (JAMA) reported in 2002 on a study of 3,157 adults, assessed over a 10-year period. Those who consumed dairy products 5 times a day were 72% less likely to develop insulin resistance than those who ate dairy products less than twice a day. It was unclear in that study whether it was something specific to the dairy products, or whether it was simply that the dairy products were so filling that the people didn’t ingest as many processed carbohydrates, candy or soft drinks.
A recent study of the eating habits of 99 children in Framingham, MA showed that children who consumed the least amount of dairy products from ages 3 to 9 gained 7% more weight than did those who ate the most dairy foods. Why the dairy products appeared to help with weight control was unclear, and it was hypothesized that perhaps the dairy products eliminated the likelihood of drinking other sugary sodas or eating other unhealthy snacks.
However, other reports indicate that there may be a link between ingestion of calcium-containing foods (rather than taking calcium supplements) and weight control, in that calcium may help to break down fat.
The winter, 2003 Journal, On the Cutting Edge—a publication of the Diabetes Care and Education Dietetic Practice Group of the American Dietetic Association, p 18-20—explored the relationship between calcium and weight management and provided these conclusions:
- Calcium from a dairy source not only affects body weight and body fat, but also affects the site of fat storage (yogurt eaters lost an average of 22% more body weight, 61% more body fat, and 81% more fat from the mid-section.
- Eating calcium-rich foods seems to have a greater effect on weight changes than taking calcium in a supplemental form.
- Only small clinical trials have examined these effects, so it is important to confirm these observations in larger trials.
- It is important to further study and understand these weight loss effects, as well as the differences seen between supplemental and dairy sources of calcium.
- More research is needed to identify the ideal level of calcium intake to assist in weight loss.
What this means: Be sure to review this information with your diabetes team to see how this information can be incorporated into your individualized meal plan.
Related Links
American Dietetic Association
http://www.eatright.org
Diabetes in Control
http://www.diabetesincontrol.com
Important Notice: The responses provided by the team of Diabetes Educators are based on their personal experiences and expertise as practicing diabetes healthcare professionals, and are not to be considered diabetes management advice from Abbott Laboratories. Remember that information provided by the team of Diabetes Educators is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any healthcare questions you may have, especially before trying a new medication, diet, fitness program, or approach to healthcare issues.
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