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You may have seen a myth that low-carb diets lead to lower bone density.
In recent years, I have also clarified and refuted many rumors, which originated from an Australian study.
Before, there were rumors that the ketogenic diet lost muscle, now there are rumors that it affects bones?
Let’s take a closer look at this study and analyze whether ketosis reduces bone density from an objective point of view?
Is the ketogenic diet safe for bone health?
From the blood test indicators of the study, it can be found that bone health is affected, but unfortunately, cannot stand scrutiny.
→Decreased markers of bone health
This study focused on athletes and people with exercise habits,
Study on the effects of the ketogenic diet on endurance athletes. ↓
1. The study recruited 32 elite race walkers as experimental subjects.
2. The study used two dietary regimens: a high-carbohydrate diet, also known as a normal diet (CHO), or a very low-carb, high-fat ketogenic diet (LCHF)
3. After 3.5 weeks, detect markers related to bone health.
Also, after completing the initial trial, a subset of low-carb subjects participated in a “recovery” phase and started eating a high-carb diet, which made additional changes better detectable.
The blood markers examined in the study are: collagen type I cross-linked C-terminal telopeptide (CTX), procollagen 1 N-terminal propeptide (P1NP), osteocalcin (OC ).
Compared with pre-experiment results, the low-carb diet reduced P1NP and OC levels, markers of bone formation and metabolism.
Meanwhile, post-exercise levels of CTX increase, which is a marker of bone resorption, meaning that bone breaks down into calcium, which is absorbed into the bloodstream.
(above: Bone modeling/remodeling biomarkers during ketosis ↑)
Not only that, CTX dropped to normal levels after exercise, but P1NP and OC did not rise to normal levels in subjects who participated in the recovery diet.
All indicators seem to agree that the ketogenic diet causes the athlete’s bones to break down into calcium, and the most likely cause is that calcium is lost and not well replenished.
So, researchers believe the ketogenic diet may be detrimental to bone mineral density (BMD) and bone strength.
It has to be said that at first glance the conclusions drawn from the study are reasonable, but on closer inspection there are obvious deficiencies.
→Marker≠Bone Mineral Density (BMD)
First and foremost, the effect of a ketogenic diet on bone mineral density (BMD) cannot be said lightly, as BMD is also a definitive test result.
The
study tested only a few blood markers and did not actually measure changes in bone mineral density, nor were there any supplemental or follow-up studies.
And this short-term change in CTX and other bone markers does not indicate bone loss, because the marker changes may also be caused by other factors.
→The research is obviously flawed and unscientific
The biggest flaw of the study is that factors causing the marker changes were not completely ruled out. Such as age, gender, exercise intensity, medical history, weight, etc.
In general, experiments, especially those that detect blood indicators, need to control variables more rigorously. Because the changes of markers in the blood are easily affected by the outside world, and the disturbance is large.
For example, if the level of CTX is increased, low-calorie diet will also increase the level of CTX, and the ketogenic diet is more effective in reducing appetite, so it is often spontaneously under-eating.
We can compare other domestic or foreign experiments. Any research that needs to measure changes in indicators will control variables such as age, gender, past medical history in advance.
Additionally, the study’s sample size was only 32, and the duration of the experiment was 3.5 weeks, so the results were not convincing at all.
Ketogenic diet and bone health
Although we can analyze that this experiment is not scientific enough, it still does not answer the most crucial question: Is the ketogenic diet safe for bone health?
→The ketogenic diet does not affect bone health
Currently, there is no substantial evidence that ketosis reduces bone density.
In the following 3 controlled studies, participants were divided into 2 groups:
1. Eat a strict low-carb diet (approximately 20-30 grams of net carbs per day);
2. Eat a high-carb diet and be tracked for up to two years.
Results of the study:
Whether tracking markers of bone loss or examining the bones with radiology (DEXA scan), the results are the same every time.
Results: Zero differences between groups and no differences in bone strength.
Actually, the research on ketone bodies in the medical community is quite mature, and there is no research showing that ketone bodies will reduce bone mineral density.
Low-carb, high-protein, may affect bones
Protein is important for bones, and it is also important for children to grow taller.
However, if you consume too much protein for a long time, will it have any effect? The answer is possible.
Recently, I thought that many people have high uric acid after low carbon, which may be caused by too high protein.
→Relationship between excess protein and osteoporosis
Many people consume too much protein after low carbon. If the protein content in the diet is high, metabolic acids, mainly phosphates and sulfates, will be produced.
The body’s calcium is mainly found in the bones. In fact, the bones are a large-scale ion exchange buffer system. In response to chronic acid stress, the bones and calcium are mobilized as buffers.
Dietary acid produces calcium loss, which is excreted in the urine along with calcium in the urine.
Therefore, if you eat a high-protein diet, your body does not need so much protein, which may lead to excessive calcium loss, which may result in decreased bone density due to long-term accumulation.
Another study found no differences in total protein, phosphorus, sodium, potassium, and calcium levels, but high levels of sulfate in animal protein diets were associated with higher urine pH and lower urine output Calcium increases.
It can only be said that after low-carb, there may be this risk, because many people may have excess protein.
However, exactly how much protein you should eat varies from person to person, depending on your muscle mass and strength training level.
Key Thin Dragon Says
Protein is important for bone growth, but too much protein, more than your body needs, can pose risks.
How much protein do you need to eat? It is recommended to find your own protein within the standard of 0.8 grams per kilogram of body weight.
If you have strength training, there are muscles that can be added appropriately.
If you have no strength training and no muscle, you can reduce it appropriately.
After low carbon, in order to prevent osteoporosis, be sure to do these 5 points:
1. Ensure the source of calcium (yogurt, cheese and other dairy products);
2. Ensure calcium absorption (sun exposure, vitamin D supplementation);
3. Let calcium go where it should go and introduce calcium into the bones (eat natto and supplement vitamin K2);
4. Usually pay attention to supplementing vitamin C (promoting collagen synthesis);
5, magnesium (maintains the activity of osteoblasts, etc.);
Finally, don’t take calcium supplements, calcium supplements will make up for more problems.