Jeff Volek and I covered the whole low-carb bone loss myth in our book. We wrote:
Myth 3: “Low-carb diets lead to bone loss!”
In contrast to the scientific evidence, another common criticism of diets low in carbohydrates, and again, high in protein, is bone loss. This concern seems to be based on a misunderstanding of basic metabolism. Critics claim that low-carbohydrate diets, and diets rich in animal protein, increase the acidity of your blood, which causes calcium to be leached from your bones. The theory is that because calcium is alkaline—the opposite of acidic—it’s used by the body to buffer the higher acid levels, bringing blood pH levels back to normal. To support this notion, these critics cite evidence that higher protein intakes are associated with acute increases in the amount of calcium excreted in the urine. This, they say, is an indicator of calcium loss from the bones. Over time, this is suggested to cause actual bone loss.
However, this mechanism of bone loss is not substantiated by clinical data or long-term epidemiologic studies. In fact, the published research shows the opposite. A critical review published in the Journal of the American College of Nutrition actually concluded that low-protein diets have adverse effects on bone, whereas higher protein intakes have a positive impact. It turns out that the increased calcium in the urine— with higher protein intake—is due to increased absorption of calcium from the intestines. So protein causes more of the calcium you eat to be absorbed, resulting in more calcium available for your bones. Some of this additional calcium may not be needed by your bones, though, and so it’s simply excreted, accounting for the mysterious increase in urine calcium on a higher protein diet. It’s important to remember, though, low-carb diets such as TNT are actually high-fat diets, not high protein.
As far as low-carbohydrate diets specifically, though, a 2006 study conducted at South Florida University determined that a strict low-carb diet—40 grams or less a day—had absolutely no effect on markers of bone loss or bone formation over a three-month period. In fact, the low-carb dieters didn’t differ in either of these measurements from study participants who consumed a typical American diet.
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