Are Acidic Foods Weakening Your Bones?

by ADMIN on OCTOBER 15, 2012

(Source: Mirriam Webster)

When people think of bone strength, vitamin D and Calcium normally come to mind. While these are an important part of keeping your bones healthy and strong – there’s new research showing that you might be weakening your bones by eating too may grains and animal proteins.

There is a line of research going on right now looking at whether or not a highly acidic diet causes poor health and disease. What does this mean? When we eat foods, they are broken down into components that may be either more acidic or more alkaline (base). The foods themselves may not be acidic, just the components they’re broken down into.

One area that is getting more attention now is if a more acidic diet is causing our bones to become weaker.

A little Biology:

Acid-Base Balance

Our bodies tightly regulate the acid-base balance in our blood, as well as intra- and extra-cellular fluids, to stay between 7.35 and 7.45. This homeostatic balance is crucial because going above or below this range can be life threatening. The acidity and alkalinity of our blood is affected by several factors including toxins from the environment and disruptions in the mechanisms that regulate the balance.

But one of the biggest acid-producing entities is food; specifically those foods with sulfur-containing amino acids.

{Amino acids are the building blocks of proteins. There are 21.}

Helping to compensate for imbalances in homeostasis are: The lungs, which get rid of acidic CO2 by ‘blowing it off’; and The kidneys, which expel acidic hydrogen ions via urine and reabsorb bicarbonates which are alkaline. There are several other buffering pathways as well.

Calcium Homeostasis

Most calcium in the body is stored in our bones and teeth; however, one percent (1%) of calcium is found is our blood and intra- and extra-cellular fluids. This one percent is indispensable for life. It helps cells send communication signals and transport compounds across cell membranes; helps with hormone function; and is imperative to nerve transmission and regulation of heart muscle function.

Calcium is alkaline (a base), and research is now finding that extra calcium helps with maintaining the acid-base balance in the body. So when the body senses it’s environment is getting too acidic, bones (and muscle!) are broken down to release calcium to help bring the body back into an acid-base balance.

Obviously, the break down of bone and muscle is not ideal for health.

What foods are Acidic?

Although lemons, limes, orange juice, and other citrus fruits are acidic tasting, these are not the foods that cause a change in our acid-base balance. Rather, it’s primarily proteins and grains that are broken down {metabolized} into acidic compounds such as sulfuric acid. Fruits and vegetables are primarily broken down into more alkaline compounds, such as bicaronate, which help to neutralize acid. Some vegetable proteins are slightly acidic, however, they are much less acid-producing than animal proteins.

So the hypothesis is that when we eat too much animal protein and grains (such as bread, cereal, rice, pasta, cookies, doughnuts, tortillas, cupcakes, and similar foods) we are creating a more acidic environment. Because the body cannot risk a big change in pH (levels of acidity), it immediately begins to buffer the acid by adding alkaline compounds – such as calcium from our bones and muscles.

Study: Bess Dawson-Hughes, director of the Bone Metabolism Laboratory at the Jean Mayer Nutrition Research Center on Aging at Tufts, has completed several studies on acid and bone loss. One placed people on an acid-producing diet (a diet high in protein and grains). The researchers then gave an alkali such as potassium bicarbonate. The results showed drops in bone marker turn over (which means that less calcium was being leached from the bone), as well as a drop in nitrogen excretion (which is an indication of muscle wasting, meaning that less muscle was being broken down). The effects occurred immediately.

In a second three-month study, participants on acid-producing diets were given bicarbonate foods (alkaline). This study found that not only was there a reduction in bone turnover, but those who got a higher dose of the bicarbonate foods actually improved their double leg press strength and power. This means the less acidic diet helped to maintain muscle mass.

What does this mean for You?

While there is much more research that needs to be done before strong recommendations are put out, the evidence is growing that we need to change our diets away from the type Western eating pattern, which emphasizes proteins and grains.

Many American’s eat up to 60% more protein than what they need. As a nation, we’re also eating far too many processed grains. Just go to your local Italian restaurant and see how high they pile the pasta – it’s enough for 4-6 meals! Both of these foods have become the centerpieces of our meals, when they should simply be a compliment.

Furthermore, processed grains, such as cookies, crackers, white breads, sugary cereals, muffins, chips, white pasta, pastries, doughnuts, bagels, and candy, are all devoid of nutrients that help keep you healthy. Yet they are packed with nutrients {saturated fats, trans fats, sodium, and sugar} that cause diseases and harmful internal inflammation.

Fruits, vegetables, nuts, seeds, legumes, and healthy oils are nature’s multi-vitamin and are packed with the nutrients and antioxidants needed to feel, look, and perform your best. These foods help you to reduce your risk of heart disease, stroke, cancer, diabetes, gastro-intestinal problems, high blood pressure and so much more.

The Bottom Line

To keep yourmuscles and bones healthy – here are a few tips:

1. Choose lean proteins, in moderation, and try to include some vegetarian days in your week. Lean animal proteins include: poultry without the skin, lean cuts of beef with the fat cut off, low fat or fat free dairy, eggs, and fish. Vegetarian proteins include: Beans, tofu, edamame, tempeh, soy milk or other soy products, nuts, nut butters, Seitan, Quorn, quinoa, millet, and amaranth.

2. Reduce the amount of refined grains in your diet. Focus on snacks being a combination of fruits or vegetables plus a lean protein, rather than a handful of chips, crackers, or other processed snacks. When you do eat grains, choose those that are 100% whole grains such as high fiber/whole grain cereals and breads, brown rice, quinoa, millet, and other complex grains.

3. At meals times, have vegetables be the star…. and let protein and grains be the side-show.

For Your Bones:

1. Calcium: Aim for 1,000- 1,200 mg per day

2. Vitamin D: Aim for 400-1,000 IU per day

3. Protein: The target in grams is at least half your weight in pounds. {If you weigh175 pounds then the minimum protein you want to aim for is about 87 grams}. Protein needs change depending on your age, exercise level, health, and goals. Some people may need more than this and some people may need less.

4. Exercise: 30 minutes or more per day! Weight bearing exercise is very important to help keep your bones (and muscles) strong. If you want to stay lean, you need 60-90 minutes per day.

*It is not recommended that you start taking bicarbonate. The goal is to keep your acid-base balance by eating more fruits and vegetables and less grains and protein.

Resources and References:

Nutrition Action, November 2010

Krause’s Food, Nutrition, & Diet Therapy. Mahan, Kathleen; Escott-STump, Sylvia. 11th Edition. 2000.

Milk: The Debate

by ADMIN on JUNE 30, 2011

Cow’s Milk. To imbibe or not…

There’s a lot of debate surrounding cow’s milk. Some say: don’t drink it, it’s ‘poison’. Others are strong proponents of the white stuff to help with weight, muscle, and bone maintenance.

Because this dispute causes a lot of confusion, I’m going to bring you a closer look so that you may make an informed decision for yourself. For the sake of post length, I’ll be focusing on the nutritional aspects of the fluid, not how its produced.

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Added hormones

Though the link hasn’t been strongly established, there are theories that these extra hormones are not only the cause of girls maturing but also help to promote hormone-regulated cancers such as breast prostate.

In my opinion, yes, these theories may be the case. As an oncology dietitian I counsel my clients to avoid milk with added hormones.

The good news…

There are plenty of milk brands out there that have no added hormones – simply look at the label and choose wisely.

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Myth: Low fat milk has less nutrients that Whole milk.

False.

People debate that milk is ‘bad’ for us because it’s full of saturated fat and cholesterol; however, this is only when you choose whole or 2% milk over 1% or skim. (FYI: 2% milk is a very close relative of whole in terms of amount of saturated fat). I agree with this.

The good news…

Skim and low fat milk have just as much protein, calcium, potassium, and phosphorous as whole milk – simply without the heart-hurting saturated fat.

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Cow’s milk and weight loss.

The Dairy industry has been all over this statement – is there any truth to it? I have to admit that I’d been skeptical of such an overt declaration. That was until I went to the 2011 SCAN conference and listened to one expert presented on weight loss, showing very interesting milk-weight loss research.

It turns out that in several well-done studies, people who drank cow’s milk as part of a diet and exercise regimen lost the same amount of weight as those who followed the same exercise and dietary changes without the addition of milk.

But here’s the clincher:

The people who drank milk had a higher level of lean body mass (muscle) and less fat mass compared to the other group (who had lost muscle mass and kept their fat mass relatively stable).

Bottom line: milk helped people gain more muscle and lose more fat mass than those who didn’t include milk in their dietary changes.

This is important because the increased muscle mass may help to keep your metabolism higher (you burn more calories) and therefore be helpful in keeping the weight OFF.

If you think that’s interesting – check this out.

Cow’s milk VS soy milk and muscle mass gain.

These studies astounded me. My jaw literally dropped when this was presented. Studies show that people who drink milk post-exercise had greater muscle protein accretion (more muscle mass built) than those who drank the amount of soy milk which had the same amount of protein and calories.

[[Over 12 weeks of resistance training, subjects drinking cow’s milk as part of their post-exercise recovery gained an average of 1.5 kgs (3.3 pounds) more than those drinking soy beverages.]]

What?! Yes, that’s what I said! Cow’s milk = more muscle gain than Soy milk.

Interestingly, soy is one of the few vegetables that is a complete protein – meaning that it contains all the amino acids (including the essential ones) that are needed for your body to build proteins. Other than soy and a couple other grains (quinoa, buckwheat, spirulina), animal products are our primary source of complete proteins.

Yet these studies demonstrated that although soy contains all the essential amino acids (EAAs), the amounts of these EAA’s fall much shorter than cow’s milk.

It’s the WHEY in the milk that contains these EAAs as well as the higher amount of LEUCINE, and amino acid that has been shown to stimulate anabolism (build up/increase) of muscle tissues more than other aminos.

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Highlights from this Milk Nutrition discussion:

Including 3 servings of dairy (1 cup milk, 6oz yogurt, 1oz cheese) along with a lower calorie diet and exercise program will help you build muscle mass (tone) and reduce fat mass. (Instead of just losing muscle mass and keeping fat mass the same when no dairy is included).

Drinking milk (or using whey protein) as part of your post-exercise recovery will allow you to build much more muscle than if you were to drink soy milk.

Red and Processed Meats

by ADMIN on JULY 1, 2011

I actually don’t cook with beef that often. First, I’m not that good at it. Second, nutrition recommendations are to eat red and fatty meats only one to two times per week tops (read: less than 11 oz total for the week) , and very little, if any, processed meats per week; as stated by the American Institute for Cancer Research.

Red and fatty meat includes: beef, lamb, pork (it’s not the “other white meat” according to the USDA), and poultry with the skin on. Processed meats include: bacon, sausage, pepperoni, pre-packaged-sliced meats and deli meats.

Why these limits? Because people in the United States eat a SAD diet (Standard American Diet) – which means the majority of Americans eat diets high in animal fats (saturated), trans fats (man-made unhealthy fats), low in fiber, high in processed foods, low in plant-based foods.

Source

It is rather SAD, isn’t it?

An overabundance of saturated fat has been linked to higher risk of heart disease. Also, processed meats are typically high in sodium (another nutrient, if eaten in excess, that may increase risk of heart disease and high blood pressure) and have chemical preservatives that have been linked to the development of certain cancers.

{Side note: Some recent theories have surfaced stating that saturated fats from animal meats may not be as bad for our health as the original studies demonstrated. But this is still up for debate and not yet a proven scientific fact. So for now, it’s still imperative for the majority of the population to reduce the amounts of these foods in their diet, especially since they are eaten in such amounts that nutrient dense foods such as fruit, vegetables, and whole grains are being reduced.}

With that said, red meat also has some nutritional benefits. It’s an excellent source of highly absorbable iron – much better used by our bodies than iron found in vegetables – as well as phosphorous, magnesium, selenium, and B vitamins such as niacin, B12, thiamin, and riboflavin.

Just as an aside, both B vitamins and iron are difficult to get enough of for someone following a vegetarian diet. If you are vegetarian or vegan, be sure to check if the protein substitutes you’re eating (such as tempeh, tofu, and other meat analogs), are fortified with these nutrients. It is absolutely possible to get enough, just be aware of your food choices.

source

So what about our household? While we do eat red meat occasionally, it’s probably only about once a month. Sometimes I really crave it! But in general I would consider myself a Flexitarian – I eat everything, but have days where I’m a complete vegetarian and then other days where I eat fish or poultry. I’m flexible.

What kind of eating pattern do you follow?