Why Plants are Better for Your Bones Than Dairy
/Since we were children we’ve always heard -- "drink milk, it’s good for your bones."
We’re told this because milk has calcium and our bones need calcium.
And it’s true that our bones need calcium. But milk and dairy products aren’t the only foods with calcium.
In fact, there are healthier foods that have calcium (as well as a host of the other vitamins and minerals).
For example,
- 1 cup of garbanzo beans = 80 mg of calcium (1)
- 1 cup of kale = 24 mg of calcium (2)
- 1 cup of broccoli = 43 mg of calcium (3)
- 1 cup of raw carrots = 42mg of calcium (4)
- 1 cup of brown rice = 20 mg of calcium (5)
Even a banana has calcium!
- 1 medium banana = 6 mg of calcium (6)
Well how much calcium is in 1 cup of milk?
- 1 cup of non-fat milk = 299 mg (7)
- 1 cup of almond milk = 451 mg of calcium (8)
You get more calcium from drinking almond milk than from low-fat milk!
As well as having calcium, whole plant foods are smarter and safer choices for these 3 reasons...
1. Whole plant foods contain fiber; they’re naturally low in calories and fat; contain zero cholesterol and they’re abundant antioxidants and all of the different vitamins and minerals our bones need.
So with plants, you’ll get more bang for your buck compared to dairy. You won’t only get calcium, but you’ll get a wealth of regenerative nutrients that are good for your whole body, not just your bones.
2. Dairy products, on the other hand, don’t have fiber, contain cholesterol are naturally higher in fat, and they’re high in animal protein which negatively affects bones, despite containing calcium.
3. You don’t need as much calcium as think you think.
The World Health Organization (WHO) has written extensively on what they the calcium paradox (9). That is, countries in the world where calcium intake is low, osteoporosis (appropriately defined as hip fracture rate rates) are the lowest in the world and in affluent countries where calcium intake is highest, the rate of hip fractures is highest (9). Countries with the highest calcium intakes have the most osteoporosis and fractures.
In fact, a study published in the British Medical Journal looking at over 61,000 Swedish women for 19 years, found that people who consumed more than 1,137 mg of calcium per day had higher rates of hip fractures compared to people consuming less calcium (10).
Another study published in the Archives of Pediatrics and Adolescent Medicine, found adolescent girls consuming the most dairy products and calcium had more than double the risk of stress fractures versus the girls consuming less calcium and dairy (11).
In light of this evidence, the WHO states that only 400-500 mg of of calcium are needed to prevent osteoporosis .
There’s one thing I want you to remember from today’s Take Control Tuesday article and it's this...
Whole plants foods have calcium and you don’t need dairy to fulfill your calcium needs.
Now it’s time for you to put this information into action because it’s useless if you don’t do anything with it.
To help you do that, I want you to answer this Take Control Now question and share your comment on my website (below), on YouTube or Facebook.
Take Control Now Question
How can you substitute 1 serving of dairy products with 1 serving of whole plant foods in your diet? What are your ideas?
And if you liked this video, which I hope that you did, please 'like' it by clicking the like or thumbs up button and show me some love!
References
1. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Garbanzo beans. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/4771?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=garbanzo+beans
2. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Kale. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/3018?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=kale&offset=&format=Full&new=&measureby=
3. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Broccoli. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2908?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=broccoli
4. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, carrot. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2937?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=carrot
5. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Brown rice. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/6456?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=brown+rice
6. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Banana, Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/2208?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=banana
7. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, non-fat milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/134
8. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, almond milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/4161?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=almond+milk
9. World Health Organization, Diet and Physical Activity Recommendations, accessed online September, 2014 at: http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_osteo.pdf
10. Warensjo E, Byberg L, Melhus H, et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ. 2011;342:d1473.
11. Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents. Arch Pediatr Adolesc Med. Published ahead of print March 5, 2012.
