High-protein diets have become widely popular in the pursuit of health and vitality, and are often touted for their muscle-building effects and weight management potential. However, while protein intake is attracting attention, there is one aspect that is often overlooked. Impact on bone health.
Nutritionist and content creator Rovneet Batra argues on Instagram Reels that inflammatory diets and diets high in animal protein can weaken bones.
But is this true?
According to Neelima Bisht, Head of Clinical Nutrition, Nutrition, Paras Health, Gurugram, “A high-protein diet with limited fruits and vegetables can have a negative impact on bone health for a variety of reasons. and vegetables are rich sources of essential nutrients essential for bone health. Contains calcium and magnesiumpotassium, vitamin C, vitamin K, and various phytonutrients.
Bisht further adds, “These nutrients play a vital role in bone mineralization, collagen synthesis, and regulation of bone turnover. Without adequate intake of these nutrients, bone density decreases. Additionally, the acidic nature of a high-protein diet can increase calcium excretion, further compromising bone health.
Bisht says essential nutrients found in fruits and vegetables to maintain strong bones include calcium, vitamin C, vitamin K, potassium, and magnesium.
Mr. Bisht said, “Calcium is Basic components Vitamin C is essential for collagen synthesis and bone strength. Vitamin K helps mineralize bones, and potassium and magnesium regulate bone turnover. Insufficient intake of these nutrients can reduce bone density and increase the risk of fractures.
High protein diet poses greater risk
Professor Bisht said: “High-protein diets that rely primarily on animal protein sources such as red and processed meats pose a significant risk to bone health if they lack sufficient fruits and vegetables.”
Animal proteins are often rich in sulfur-containing amino acids, which can increase acidity in the body and promote calcium leaching from bones to neutralize acidity. moreover, A diet rich in animal products Bisht says protein lacks the alkalizing minerals found in fruits and vegetables, which can worsen bone loss.
The role of plant-based protein sources
Plant-based protein sources have significant advantages in supporting bone strength compared to animal-based protein sources, Bisht said.
Dr. Bisht says, “Foods like beans, lentils, tofu, tempeh, nuts, and seeds not only provide protein but also a variety of bone-supporting nutrients, including calcium, magnesium, potassium, and vitamin K. ” I suggested.
Plant-based diets tend to be more alkaline, which helps maintain bone density by reducing calcium excretion. Diversifying your diet by incorporating a variety of plant-based protein sources can greatly contribute to overall bone health, Bisht added.
How much protein does your body need?
Bisht recommends, “An individual’s protein needs are determined by factors such as age, gender, weight, activity level, and overall health.”
“The general Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults, but individual requirements may vary. doctor; medical worker “Or a registered dietitian can confirm the amount of protein you need based on your specific health goals and circumstances,” Bisht added.
How can we mitigate these risks?
As a preventive measure, Bisht advises: “Those considering or adhering to a high-protein diet should employ strategies to reduce potential risks to bone health. Calcium, vitamin C, vitamin K, and potassium It is most important to prioritize consuming enough fruits and vegetables to provide essential bone-supporting nutrients such as magnesium.
“Incorporating diverse plant-based protein sources into your diet can help counteract the acidity of high-protein foods and maintain optimal bone health. Additionally, to strengthen bone strength and density, It is extremely important to engage in regular weight-bearing exercise and ensure adequate vitamin D intake,” says Bisht.
Bisht recommended, “Seek guidance from a medical professional or registered dietitian who can provide tailored advice and recommendations tailored to your individual needs and circumstances.”
