Meat eaters are low in calcium and protein. Despite this previous research, the association between the vegetarian diet and the risk of fractures is still unclear, the study says.
“This is the first comprehensive study and today’s largest study to look at fractures at different sites in people with different fractures (risks of fractures anywhere in the body) and different dietary habits,” said the study’s lead author. Oxford University Newfield Department Pop F Pop Pop Nutrition Epidemiologist Tammy Tong, via email.
There are 1.1 more cases of vegetarianism and 19.4 more cases of veganism per 100 people. 10 year period.
Diet and bone strength
By 2016, a total of 3 fractures were found in the authors. Compared to meat eaters, vegetarians with low calcium and protein intake are at risk of fractures anywhere and in the hips, legs and spine. Was 43% higher. Vegetarians and passers-by have a higher risk of hip fractures than meat eaters, but the risk was partially reduced when the researchers considered body mass index and adequate intake of calcium and protein. However, the risk was even higher for vegetarians considering those factors.
“The findings of the study support a growing body of research on bone health with protein and calcium intake as well as BMI (Body Mass Index),” said Laurie Wright, a registered dietitian nutritionist and chairperson of the University’s Department of Nutrition and Diet. North Florida, which was not involved in the study. “Protein and calcium are the two main components of bone.”
Limitations of the study included that most participants were white Europeans and women. Catherine Tucker, a professor of nutritional epidemiology at the University of Massachusetts, Lowell, said: “Given the limited number of participants, the results are usually inconclusive … other populations and more studies are needed,” said Catherine Tucker. Learning.
The authors had no data on any calcium supplements or causes of fractures, and nutrient intake came in self-reports rather than measured purposefully.
Additionally, BMI may partially explain the findings, the authors said. Vegetarians and non-vegetarians have low BMI, as was the case in this study. Low BMI is associated with fractures in some areas, possibly due to factors such as low cushioning against the force when a person falls.
Nutritional risks of plant-based diets
Because of the risk in BMI after factoring and in adequately vegan calcium and protein (by mg), other factors that have not been investigated may be important – such as the difference between protein and calcium from animals and plants.
“Most of these things are better absorbed from animal feed,” Tucker said. “Some vegetarians say, ‘Well, if you look at the food table, I have enough calcium.’ But in whole grains it is bound by calcium phytates and in green leafy vegetables, it is bound by oxalates. “
Phytites and oxalates are compounds that bind minerals such as calcium, zinc and iron, so the minerals are not excreted and are easily absorbed into the gut. This means that spinach and other leafy greens are high in calcium, the oxalates in them prevent the body from absorbing as much calcium as it does from dairy.
How to do plant based right
The authors did not have data on dietary quality, but people who eat whole foods, nutritious cow-plant-based diets, tend to rent better than those who eat mostly processed foods.
“Although meat eaters generally consume more protein, calcium and vitamin D and nutrients are more bioavailable (the body is able to use them), it can be deficient even if a person’s food choices are poor. Wright, who is also a spokesman for the Academy of Nutrition and Dietetics, added via email.
“Deficits have the same effect on bone health, whether you are a meat eater or a plant eater.”
“The main thing about vegetarians, and especially vegetarians, is that they need to be very careful about getting nutrients that they get lost with if they don’t include products,” Tucker said.
The consensus about proteins was that the acid load would increase a lot, so calcium would leach from our bones and lead to brittle bones. However, recent studies have found that “the higher the protein (in the range of normal intake), the better for the bones,” Tucker said.
Protein is important for bone strength, and UK-based vegetarians and vegan vegetarians are reported to have less thin mass and grip strength than those who eat meat – which can affect muscle and grip strength. It will affect the risk of collapse and therefore the likelihood of fracture.
To get nutrients like protein, calcium, vitamin B12 and vitamin D (crucial for calcium absorption) from plants requires more than what is recommended by the federation, as plant nutrients are less absorbed, Tucker said.
Strategically meatless approach Diet can be with the help of a dietitian Your best bet piece said, “There’s a lot of misinformation on the internet, so you have to be really careful.”
“Consult firmly with experts to make sure you’re not only meeting requirements based on food tables, but you’re considering absorbing these nutrients and supplemental proteins.”
Almonds and seeds are rich in supporting nutrients magnesium and potassium. Whole food soy products such as calcium-fortified, whole foods and soy milk; Hot corn plants; Leafy green vegetables; Greens; Dairy or nondry yogurt; Cow’s milk; And high quality cheese is a good alternative, Tucker recommended.
Make sure you get enough amino acids, protein building blocks from foods including tofu, timf, rice and beans.
He added that calcium supplements benefit people with deficiencies, but if the dose is too high, single ingredient supplements can interfere with overall nutrient absorption. Talk to your doctor or dietitian before taking any supplements.
“Since low BMI is a risk factor for hip fractures, everyone should aim to maintain a healthy BMI (neither overweight nor underweight),” Tong said.
“The main thing is that people want answers – vegetarian versus non-vegetarian or vice versa. Or if you eat against this food,” Tucker said. “It’s never about a single food or even a single diet pattern. It’s about quality.”
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