Acidic Diets Affect Bones

Curiously, before agriculture gave us a ready supply of dairy cows and cereal grains, humans had more massive bones. So says Michael Bizeau, Ph.D., assistant professor and coordinator of the nutrition program at Metropolitan State College of Denver. Our ancestors ate non-grain vegetables, fruits and, when the hunters got lucky, meat. Bizeau thinks we still haven't adapted to a grainhea\ y diet, which can generate acid and inflammation and which contains phytates that bind minerals like calcium in the gut. What does acid and inflammation have to do with bones? A lot, as it turns out. Inflammation has been linked to osteoporosis, as well as a number of other diseases. Anti-inflammatory diets—those rich in vegetables, fruits and omega-3 fatt)' acids appear to reduce the risk of osteoporosis. This kind of diet is also alkalinizing (which reduces acidit)').

Diets that generate acid cause calcium loss. Here's why: Acidbase balance is critical for many bodily processes. When dietary acid enters the blood, calcium compounds come out of bone to neutralize it. Eventually, that calcium is flushed out in the urine. Although the loss is small, the theory is that, over time, acidic diets slowly, steadily deplete the bones calcium stores. Which foods generate acid? Dairy products, eggs, meat, some beans, some nuts and cereal grains. Lanou says hard cheeses, like cheddar or Swiss, are the worst offenders.


On the other hand, alkalinizing foods are fruits (especially dried fruits) and the vast majorit}' of vegetables. Wliile higherprotein foods generally produce acid, plant foods—even those rich in protein—contain alkaline nutrients. Protein is critical for bone health. Plants have that, plus a host of other boneessential nutrients—calcium, potassium, magnesium, vitamin K, boron and others. And, as noted above, they re more likely to be anti-inflammatory. Studies have indeed shown an association between high fruit and vegetable consumption and greater bone mineral density.

Wlien you consider the average American diet—heavy on dairy, meat, eggs, calcium-stealing sodas and salt; sparse in fruits and vegetables (and exercise)—the epidemic of osteoporosis isnV that surprising. Lanou says that simply eating more fruits and vegetables—six to nine servings a day—helps buffer acidic foods. Cant resist the burger? Eat a salad and an apple with it. Or toss back a handful of super-alkalinizing raisins. You might also reduce your intake of animal foods, substituting alkalinizing non-genetically modified soy foods, which some studies show to boost bone density. If you are seriously concerned about acidity in relation to your diet, it should be noted that Lanou does recommend eliminating cheese, noting its three to four times more acid-forming than milk and twice as likely to create acid as meat and eggs.

Posted in: Health,Herb