Urban Legend: Quinoa Has More Calcium Than Cows Milk

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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby beforewisdom » Wed Jun 27, 2012 3:04 pm

[quote="BlueRose"][quote="beforewisdom"]There is an urban legend going around on the internet ( and in at least one cookbook that I happened to buy ) that 1 cup of cooked quinoa has more calcium than a quart of milk.

This isn't true. One cup of cooked quinoa has about 1/10 the calcium of just 1 cup of cows milk.

From the USDA nutrition database:
http://ndb.nal.usda.gov/ndb/foods/show/6430

Not to be entirely negative, there are tasty vegan calcium sources that do match and exceed the amount of calcium found in cows milk:
http://beforewisdom.com/blog/milkandbon ... g-calcium/


Um...don't they ADD calcium to the milk to give it the amount of calcium that it has?


I never heard of calcium being added to cow's milk. Does it happen?

[quote]
And where do the cows get their calcium?


From their food, but cows have a very different digestive anatomy from human beings. A quick and trivial example would be that human beings can't digest grass.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby ColleenE » Wed Jun 27, 2012 3:23 pm

women vegans in particular, I would highly recommend taking a calcium supplement. The amount of quinoa (or any other vegan source) one has to eat to make 1500mg a day is ridiculous. Also, even if one did get 1500 from food (highly unlikely), not all of that is absorbed. I've not found any literature on downsides to taking, say, 600mg of Ca a day and then getting the rest from food. I had a big problem with stress fractures until I started taking a supplement.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby BlueRose » Wed Jun 27, 2012 3:28 pm

[quote="ColleenE"]women vegans in particular, I would highly recommend taking a calcium supplement. The amount of quinoa (or any other vegan source) one has to eat to make 1500mg a day is ridiculous. Also, even if one did get 1500 from food (highly unlikely), not all of that is absorbed. I've not found any literature on downsides to taking, say, 600mg of Ca a day and then getting the rest from food. I had a big problem with stress fractures until I started taking a supplement.


I get more than the RDA reqs for calcium based on my eating habits, so I don't really worry about it. *shrugs*
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby beforewisdom » Wed Jun 27, 2012 3:38 pm

For what it is worth Jack Norris RD, Ginny Messina RD and other vegan nutrition experts have stated repeatedly on their web sites and in their books that they consistently read in the journals that veg*ns who do not get more than 500 mg of calcium a day have increased bone fracture rates.

It is difficult enough to get more than 500 mg a day from natural foods ( ie non-fortified foods ) that if you don't have a conscious, written plan to do it, it is likely not happening.

I know I sound like an ass when I write, but osteoporosis damage is almost a forever thing. I encourage everyone to take take a supplement, work some of the fortified foods into their diets and get regular exercise.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby BlueRose » Wed Jun 27, 2012 3:40 pm

[quote="beforewisdom"]For what it is worth Jack Norris RD, Ginny Messina RD and other vegan nutrition experts have stated repeatedly on their web sites and in their books that they consistently read in the journals that veg*ns who do not get more than 500 mg of calcium a day have increased bone fracture rates.

It is difficult enough to get more than 500 mg a day from natural foods ( ie non-fortified foods ) that if you don't have a conscious, written plan to do it, it is likely not happening.

I know I sound like an ass when I write, but osteoporosis damage is almost a forever thing. I encourage everyone to take take a supplement, work some of the fortified foods into their diets and get regular exercise.


I'm at 572mg and the day is young. Osteoporosis is more likely to happen from an acidic diet that leeches calcium from the bones. Everyone I know who had had osteoporosis has had a diet rich in meat and dairy.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby beforewisdom » Wed Jun 27, 2012 3:50 pm

[quote="BlueRose"]
I'm at 572mg and the day is young. Osteoporosis is more likely to happen from an acidic diet that leeches calcium from the bones. Everyone I know who had had osteoporosis has had a diet rich in meat and dairy.


Ginny Messina and Jack Norris have both reported in their book and on their sites that is an unsupported idea that came from some animal feeding studies over 70 years ago. They are seeing journal entries on a regular basis from vegans who only get 500mg getting more bone fractures.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby BlueRose » Wed Jun 27, 2012 4:08 pm

[quote="beforewisdom"][quote="BlueRose"]
I'm at 572mg and the day is young. Osteoporosis is more likely to happen from an acidic diet that leeches calcium from the bones. Everyone I know who had had osteoporosis has had a diet rich in meat and dairy.


Ginny Messina and Jack Norris have both reported in their book and on their sites that is an unsupported idea that came from some animal feeding studies over 70 years ago. They are seeing journal entries on a regular basis from vegans who only get 500mg getting more bone fractures.


Really, seriously? I'll definitely check it out then because this is the first I've heard of it.

How about the China Study? Doesn't it report on calcium? I really don't think Asian cultures eat dairy and they seem to be doing just fine, and I think that's the basis for most of it.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby BlueRose » Wed Jun 27, 2012 4:45 pm

[quote="Hiking Fox"][quote="BlueRose"]And where do the cows get their calcium?


From all the leafy green stuff they eat.

Nuff said.


Eeeeexactly. ;)
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby ColleenE » Wed Jun 27, 2012 4:55 pm

Tofu is an easy source of calcium, but the jury is out on how much soy one should have. I personally don't consume much. Calcium-fortified non-dairy milks is a possibility. Supplementing calcium is cheap, I'd rather encourage women to take one a day than have them count how much calcium they are getting per day. Most won't be rigorous about it.
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Re: Urban Legend: Quinoa Has More Calcium Than Cows Milk

Postby BlueRose » Wed Jun 27, 2012 5:20 pm

[quote="ColleenE"]Tofu is an easy source of calcium, but the jury is out on how much soy one should have. I personally don't consume much. Calcium-fortified non-dairy milks is a possibility. Supplementing calcium is cheap, I'd rather encourage women to take one a day than have them count how much calcium they are getting per day. Most won't be rigorous about it.


Unless you're gorging on it with thousands of calories a day, it's not a problem. Unless it's GMO soy, and THAT is always a problem.
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