Are you trying to build muscles, but your bones are getting weak? The surprising truth behind high protein diets

High protein diets have gained widespread popularity in pursuit of health and vitality, often touted for their muscle-building benefits and potential for weight management. However, amidst the focus on protein intake, an often overlooked aspect is the impact on bone health.

Nutritionist and content creator Lovneet Batra, in an Instagram reel, asserts, “Inflammatory diets or diets high in animal proteins can make your bones weak.”

 

View this post on Instagram

 

A post shared by Lovneet Batra (@lovneetb) 

But, is this true?

According to Neelima Bisht, chief clinical nutrition, dietetics department at Paras Health, Gurugram, “High-protein diets with limited fruits and vegetables can detrimentally affect bone health due to various reasons. Fruits and vegetables are rich sources of essential nutrients vital for bone health, including calcium, magnesium, potassium, vitamin C, vitamin K, and various phytonutrients.”

Bisht added, “These nutrients play pivotal roles in bone mineralisation, collagen synthesis, and bone turnover regulation. Without an adequate intake of these nutrients, bone mineral density may decline, and bone structure can weaken. Additionally, the acidic nature of high-protein diets may lead to increased calcium excretion, further compromising bone health.”

Essential nutrients found in fruits and vegetables for maintaining strong bones include calcium, vitamin C, vitamin K, potassium, and magnesium, said Bisht.

Bisht emphasised, “Calcium is a fundamental component of bone tissue, while vitamin C is crucial for collagen synthesis and bone strength. Vitamin K aids bone mineralisation, while potassium and magnesium regulate bone turnover. Insufficient intake of these nutrients can lead to decreased bone density and heightened fracture risk.

Neelima Bisht, chief clinical nutrition, dietetics department at Paras Health, Gurugram, said, “These nutrients play pivotal roles in bone mineralisation, collagen synthesis, and bone turnover regulation.” (Source: Freepik)

High-protein diets pose a greater risk

Bisht mentioned, “High-protein diets predominantly reliant on animal protein sources, such as red meat and processed meats, pose a greater risk to bone health when lacking sufficient fruits and vegetables.”

Animal-based proteins are often rich in sulfur-containing amino acids, which can increase body acidity and prompt calcium leaching from bones to neutralize acidity. Furthermore, diets abundant in animal protein may lack alkalizing minerals present in fruits and vegetables, exacerbating bone loss, said Bisht.

Role of plant-based sources of protein

Plant-based protein sources offer notable advantages in supporting bone strength compared to animal-based sources, said Bisht.

Bisht suggested, “Foods like beans, lentils, tofu, tempeh, nuts, and seeds not only provide protein but also furnish a spectrum of bone-supporting nutrients such as calcium, magnesium, potassium, and vitamin K.”

Plant-based diets tend to be more alkaline, aiding in preserving bone mineral density by reducing calcium excretion. Diversifying the diet with various plant-based protein sources can contribute significantly to overall bone health, added Bisht.

How much protein does your body need?

Bisht recommended, “Individual protein needs hinges on factors like age, sex, weight, activity level, and overall health status.”

“While the general Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults, personalised requirements may differ. Consulting with a healthcare professional or a registered dietitian is advisable to ascertain tailored protein needs based on specific health objectives and circumstances”, Bisht added.

How can you mitigate these risks?

As a preventative measure Bisht advises, “Individuals contemplating or adhering to high-protein diets should adopt strategies to mitigate potential risks to their bone health. Prioritising ample intake of fruits and vegetables to supply essential bone-supporting nutrients like calcium, vitamin C, vitamin K, potassium, and magnesium is paramount.”

“Integrating a diverse array of plant-based protein sources into the diet can counterbalance the acidity of high-protein foods and sustain optimal bone health. Additionally, engaging in regular weight-bearing exercise and ensuring sufficient vitamin D intake are pivotal for fortifying bone strength and density”, said Bisht

Bisht recommended, “Seeking guidance from a healthcare professional or a registered dietitian can furnish personalised advice and recommendations tailored to individual needs and circumstances.”

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.