A question that comes up often is risk of osteoporosis when eating a Paleo style diet. Remember that dairy is not part of the Paleo diet, and in most Americans this represents the primary source of calcium. Multiple studies have confirmed that those populations eating the highest concentrations of fruit and vegetables have some of the lowest rates of osteoporosis. Heres the connection: We need to think of calcium in terms of calcium balance. It isnt always about what youre getting in, but sometimes about what youre losing. All of us lose calcium in the urine every day. Even if you have a high dietary or supplemental calcium intake, it is still possible to be in negative calcium balance as a result of excess calcium loss in the urine. While there are rare genetic conditions causing premature osteoporosis via excess urinary calcium loss, the most common reason to have excessive loss of calcium in the urine is excessive dietary acid load (acid producing foods). Studies have shown that giving an antacid like potassium bicarbonate significantly reduces urinary calcium losses. What foods are acidic? Carbs…particularly brown rice. All cheeses, particularly parmesan cheese. Peanuts and all proteins (eggs, beef, fish, etc…). What foods are basic? Essentially ALL fruits and veggies. The most alkaline (basic) fruits……raisins by far. This is why I have raisins and protein after a workout, to neutralize all of the acid that has accumulated during the workout. The most alkaline vegetable? Spinach by far. Consuming a lot of fruit and vegetables (about 35% of your daily intake) provides plenty of alkaline food to neutralize the acidity created by the protein youve consumed. Of course, if you are doing a Paleo style diet and have risk factors for osteoporosis we would still consider a calcium supplement.
Posted on: Sat, 18 Jan 2014 22:24:53 +0000
Trending Topics
Recently Viewed Topics
© 2015