- Recent studies have shown that animal protein sources increase bone health and density despite the strong sentiment among most experts that too much protein is makes bones weaker
- The dogma that bone protection is compromised by meat protein was established from studies done in the 1960’s and 70’s when little was know about the positive aspects of protein
- A 2003 study done by the Agricultural Research Service reported no adverse effect on calcium retention by the participants. The subjects in the study were postmenopausal women who only received half of the RDA of calcium and ingested 117 grams of protein per day, including 10.5 ounces of meat
Type into any Internet search engine about bone health and protein and 95% of the information will be negative. The conventional thinking is that too much protein causes calcium to be taken from the bones as the body attempts to neutralize the acid produced when protein is metabolized. Many experts are now reversing this doctrine and taking the debate even further by saying animal protein actually helps bones stay stronger over time.
Protein has already been proven to have several health benefits such as building and maintaining lean muscle mass, shedding excess weight, and improved immune system function. Now it seems that bone health is another of the benefits that protein provides.
Several more studies done on all segments of the population are now surfacing lauding the bone protection benefits of animal protein. Many experts including leading researcher on protein and bone health Dr. Fariba Roughead, believe this anti protein dogma will be reversed. The results of the Framingham Osteoporosis Study showed that high protein diets had a protective effect on the bones. 615 elderly people were studied over a four year period and those individuals who ate the least protein lost significantly more bone mass than those who ate the most protein. The results stayed true across the board despite age, weight, calcium intake and smoking habits.
In 2004 a study conducted by the Bone Metabolism Laboratory at Tufts University showed that the men and women who increased their protein intake by an average of 58 grams (approximately 1 and 1/3 of a lean chicken breast) had 25 percent higher levels of bone growth and lower levels of bone resorption than those who did not increase protein intake. It is important to note that the results of studies have shown animal protein to be effective while soy protein has not.
Another factor contributing to the successful results could be that IGF-1 levels increase when people eat more protein. IGF-1 is a hormone that is necessary to protect bones. Although further research needs to be done on this new finding it does seem promising.
With osteoporosis on the rise among all ages the urgency to develop further research on bone health and protein need to increase. The disease currently affects approximately 40 million people. Conventional wisdom still says that high protein diets weakens bones, but the vast majority of current research shows overwhelming support for protein’s ability to keep your bones healthy and strong.
