Balancing Calcium Intake with Whole Grains for Osteoporosis Patients

Osteoporosis

I am a breast cancer survivor of six years.
Recently, I switched to eating multigrain rice and brown rice, but I have come across a lot of information stating that multigrain rice and brown rice contain high levels of oxalates, which are not suitable for individuals taking calcium supplements or those with osteoporosis.
I am unsure how to balance both dietary needs.
Could you please advise me? I would greatly appreciate it.
Thank you, confused Yoko.

yoko, 50~59 year old female. Ask Date: 2012/09/27

Dr. Shi Guimei reply Nutrition

Dear Yoko,
Hello! The recommended time for taking calcium supplements is before bedtime, as this extends the absorption time of calcium in the gastrointestinal tract.
The oxalate content in multigrain or brown rice is not particularly high, and since there is a significant time gap between the intake of these foods and calcium supplements, there is no need for concern.
As for patients with osteoporosis, they can still consume multigrain or brown rice, because even though they contain oxalates, these will be eliminated by the gastrointestinal tract and will not bind with calcium in the bloodstream, preventing loss.

Wishing you peace and health.
Sincerely,
Dietitian Shih Kuei-Mei
Director of Nutrition Department, Taoyuan General Hospital, Ministry of Health and Welfare

Reply Date: 2012/09/27

More Info

Hello Yoko,
Thank you for reaching out with your question regarding calcium intake and whole grains, especially in the context of managing osteoporosis. It's great to hear that you are being proactive about your diet after your breast cancer treatment. Balancing calcium intake while consuming whole grains like multi-grain rice and brown rice can indeed be a bit challenging, particularly because of the oxalate content in these grains.

Understanding Oxalates and Calcium Absorption
Oxalates are naturally occurring compounds found in many foods, including certain grains, vegetables, nuts, and seeds. They can bind to calcium in the digestive tract, forming calcium oxalate, which is not absorbed by the body. This means that if you consume high-oxalate foods alongside calcium-rich foods or supplements, the absorption of calcium may be reduced. This is particularly important for individuals with osteoporosis, as adequate calcium intake is crucial for bone health.

Whole Grains and Calcium
Whole grains, including brown rice and multi-grain rice, are excellent sources of fiber, vitamins, and minerals. However, they do contain oxalates, which can interfere with calcium absorption. The key is to find a balance that allows you to enjoy the health benefits of whole grains while still ensuring adequate calcium intake.

Recommendations for Balancing Calcium and Whole Grains
1. Timing of Consumption: To maximize calcium absorption, consider separating the intake of high-oxalate foods from calcium-rich foods. For example, if you have a meal that includes whole grains, try to consume calcium-rich foods or supplements at a different time of day.

2. Calcium-Rich Foods: Focus on incorporating low-oxalate, calcium-rich foods into your diet. Dairy products like yogurt, cheese, and milk are excellent sources of calcium. If you're lactose intolerant or prefer non-dairy options, consider fortified plant-based milks (like almond, soy, or oat milk) that are enriched with calcium.

3. Cooking Techniques: Certain cooking methods can reduce the oxalate content in foods. For example, boiling vegetables can help leach out some oxalates. While this may not apply directly to grains, being mindful of how you prepare your meals can help.

4. Variety in Grains: While whole grains are important, consider incorporating a variety of grains into your diet. Quinoa, for instance, is a whole grain that is lower in oxalates and also provides a good amount of protein and other nutrients.

5. Supplements: If you're struggling to meet your calcium needs through diet alone, calcium supplements can be a helpful addition. However, it's essential to consult with your healthcare provider before starting any supplements, especially considering your medical history.

6. Consult a Nutritionist: Given your history of breast cancer and current concerns about osteoporosis, it may be beneficial to consult with a registered dietitian or nutritionist. They can provide personalized advice tailored to your specific health needs and dietary preferences.

Conclusion
Balancing calcium intake with whole grains is certainly possible, but it requires some planning and awareness of food combinations. By timing your meals, choosing low-oxalate calcium sources, and possibly consulting with a nutrition expert, you can create a diet that supports both your bone health and overall well-being. Remember, maintaining a healthy lifestyle, including a balanced diet and regular physical activity, is crucial in managing osteoporosis effectively.

If you have any further questions or need more specific dietary advice, feel free to reach out. Wishing you all the best on your health journey!
Warm regards,
Doctor Q&A Teams

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