Dr. Mercola May 15 2002 925 views
Getting enough calcium is essential for building and maintaining healthy bones, but new research suggests that protein may also play an important role in preventing bone loss.
The relationship between protein and bone density is not clear-cut. Some studies have detected a decreased risk of bone loss and fracture in people who consume high levels of protein. But other studies have linked protein consumption to an increased risk of fracture, especially in people who consume high levels of animal protein.
During a 3-year study of nearly 350 elderly men and women who were taking calcium citrate and malate and vitamin D supplements, investigators found that bone mineral density increased most in people whose diets contained the most protein. Whether protein came from mainly animal or plant sources did not affect the increase in bone density.
Bone mineral density may be improved by increasing protein intake in many older men and women, as long as they meet the currently recommended intakes of calcium and vitamin D.
Dietary protein was linked to increased bone density only in people who were taking supplements. Protein intake did not have a noticeable effect on bones in study participants who were assigned an inactive placebo pill. Additional research is needed to see whether protein improves bone density in older people who get all their calcium and vitamin D from dietary sources, not supplements.
The more protein a person eats, the more calcium is excreted in urine. Excess protein intake should be bad for bone. But the results of the study suggest that concerns about protein intake are probably unfounded,
You need both calcium and protein for bone, and if your diet has plenty of both, then your bones are likely to be in better condition than if you are short on one or both of these nutrients.
This study and other recently published research "go a long way toward refuting" concerns that animal protein is bad for bones.
American Journal of Clinical Nutrition April 2002;75:609-610, 773-779 (Free Full Text Article)
Editorial
I am in the process of writing a book on osteoporosis and these topics are important, as there has been a "standard" litany against high protein diets.
The study strongly suggests that protein that is accompanied with calcium does not cause decreased bone density at all.
This study though used supplements and evaluated bone density. One is assuming that denser bones result in less fractures and this isn't always the case.
The May issue of the journal has a fascinating discussion (which I will review in my osteoporosis book) about how calcium supplements are probably not necessary at all if one is having sufficient quantities of vegetables.
I completely understand that most of you aren't concerned about bone density and osteoporosis, but it turns out the very things you can do to increase your bone density also help in all other areas of health.
I hope to have my book finished sometime this summer.
What about the China Study which shows that those with the highest intake of animal protein and dairy had the highest incidence of cancer, heart disease, and diabetes?
"Our anatomy, physiology, biochemistry, and psychology all indicate that we are not carnivores. Our intestinal tracts measure 12 times the length of our torsos (30ft). This allows for the slow absorption of sugars and other water-borne nutrients from fruit. In contract, the digestive tract of a carnivore is only 3 times the length of its torso. This is necessary to avoid rotting or decomposition of flesh inside the animal. The carnivore depends upon highly acidic secretions to facilitate rapid digestion and absorption in its very short tube. Still, the putrefaction of proteins and the rancidity of fats is evident in their ***." The 80/10/10 Diet
Our digestive systems are not well designed for legumes, grains, and starchy roots either. We are frugivores, our bodies are designed to thrive on a diet of mainly fruit, and tender leafy greens.
This is why meat and dairy are not good for diabetics:
A quarter pound of beef raises insulin levels in diabetics as much as a quarter pound of straight sugar. (Diabetes Care 7(1984):464)
A single burger's worth of beef, or 3 slices of cheddar, boost insulin levels more than almost 2 cups of cooked pasta. (American Journal of Clinical Nutrition 50(1997):1264)