Do High-Protein Diets Drain Calcium From Bones To Balance Out Blood That Is Becoming More Acidic? See What Experts Say

High-protein diets are well-known for helping people lose weight and develop muscle, but there is evidence that they can cause blood sugar levels to rise and also raise blood acidity.

New Delhi: Bone mass is affected by a number of factors, including the amount of protein consumed, the source of the protein, the intake of calcium, weight loss, and the acid/base balance of the diet. Protein has been found to be both harmful and beneficial to bone health. Many times, the high protein content of Western diets is blamed for osteoporosis or bone fractures. High protein intakes have been proven to alter calcium homeostasis, leading to an increase in calcium excretion, however, research on how protein affects calcium balance and bone health has produced conflicting results.

High-protein diets are well-known for helping people lose weight and develop muscle, but there is evidence that they can also cause blood sugar levels to rise. It has been demonstrated that a high-protein diet, particularly one that largely favours animal protein sources, raises blood acidity. The body may draw calcium reserves from the bones in response to this acid, which can cause a loss of bone density over time.

In this regard, ABP Live sought the opinion of experts who explained why there is calcium loss from the bones due to a high-protein diet and also provided tips on how to balance this.

Dr. Pratik Kr Mitra, Consultant, Critical Care, Narayana Superspeciality Hospital, Howrah, said, "The connection between the two is that high protein intake alters the body's pH balance, leading to an acidic environment. To compensate for this acidity, the body releases calcium into the bloodstream from the bones. This affects bone density and increases the risk of fractures, osteoporosis, and other bone-related diseases."

He added that the process of calcium loss happens because calcium is an essential component of the body's buffers, which help maintain the pH balance, and then went on to explain the process.

He said, "When the body becomes more acidic, it demands more calcium to neutralize the acid, and since the bones store most of the body's calcium, calcium is leached out of the bones to maintain balance."

Clinical dietitian Garima Goyal also put forth her views regarding this and said, "Whenever excess protein is consumed, maybe via animal products or dairy products etc., it acidifies the body’s natural slightly alkaline pH and in order to protect the kidneys from this acidic effect, body’s defence mechanism comes into action. The hypothesis is that the calcium salts present in bones are alkaline in nature and in order to create the alkaline balance in the body, calcium resorption begins from the bones, predisposing it to the risk of osteoporosis. The calcium left in the body is excreted out via urine, rather than compensating for the calcium deficiency created in the bones."

Is High-Protein Diet The Sole Culprit for Such Calcium Deficiency In Bones?

Garima Goyal said that it will be extremely wrong to consider protein-rich foods as the sole culprit for such an imbalance in the body and causing osteoporosis, fractures and brittle and weak bones. According to her, there are many other lifestyle variables such as physical activity, body weight, smoking, alcohol consumption, hormone imbalance, medications, genetics etc. which predispose the body to weaker bones and are ignored.

"The acid-base balance in the body is disturbed when only high protein products are consumed and the Western diet culture is followed where there is less consumption of fruits and vegetables. If a well-balanced diet consisting of all the food groups and not containing just protein is consumed, then it's just okay and not harmful.", she said.

Garima further said, "The acidogenic effect created by a high protein diet is acted upon by skeleton buffers and causes calcium losses. The addition of exogenous buffers in the diet in the form of fruits and vegetables is a great aid in decreasing calciuria. So, all you need is a well-balanced diet with fruits and vegetables and not just protein-rich foods alone."

Diet Required To Minimize The Effect Of High Protein Diets On Bone Health

Protein is necessary for muscle growth, tissue repair, and overall health, while calcium is crucial for preserving bone strength and preventing diseases like osteoporosis. Focusing on lean meats and tofu rather than red meats and full-cream paneer might prove healthier.

In this regard, Richa Anand who is a Chief Dietician at Dr LH Hiranandani Hospital, Powai, Mumbai said, "Including a mix of lean meats, fish, poultry, dairy products, and plant-based protein sources like tofu and quinoa can provide adequate protein intake without excessively straining the bones. By prioritizing a well-rounded and balanced diet, individuals can minimize the potential risks of a high-protein diet and maintain healthy bones throughout their lives."