Health experts have long thought that diets high in protein could lead to bone damage. But a recent series of government-funded studies by the Agricultural Research Service (ARS) suggests that bones aren't harmed by protein after all. In fact, research shows they can actually benefit from it, largely by aiding calcium absorption when the mineral is at low levels. 

Though the results of this latest study have yet to be published, they add to a growing body of evidence that seem to contradict the theory that a protein-rich diet is harmful to bone health. 

For example, last year scientists from the Bone Metabolism Laboratory at Tufts University reported that men and women who increased their dietary protein by an average of 58 grams a day had 25 percent higher levels of bone growth factor and lower levels of a marker of bone resorption compared with a control group. 

And two years ago, another ARS study of postmenopausal women who were given a protein-rich diet of 10.5 ounces of meat daily (about 117 grams of protein, amounting to 20 percent of the day's calories) found no adverse effect on calcium rates or bone breakdown, even when they were receiving only half of their recommended calcium intake. 

In order to better understand protein's benefit to bones, scientists are looking at the growth factor Igf-1, a hormone required for bone protection, whose levels increase when higher amounts of protein is fed to humans or animals. 

In the meantime, there's no reason we can't start reaping the rewards of this research right now. I don't know about you, but if enjoying a nice juicy steak for dinner can also help protect my bones, I'm all for it. 

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Fiber facts 

Q. Could you please explain the difference between soluble and insoluble fiber? 

JVW: This is a good question because all fiber is not the same. And, if you are part of the 10 to 20 percent of adult Americans who have irritable bowel syndrome, it is especially important to know the difference. Soluble fiber slows the digestion of food, giving the body time to absorb nutrients. It prolongs the time food stays in the stomach, helping sugar to be released and absorbed more slowly into your systems. Insoluble fiber passes through your bodies largely intact, increasing the speed at which food moves through the stomach and intestines. 

Most of the foods people think of as high in fiber, such as whole wheat, bran products, and raw, leafy green vegetables, are actually high in insoluble fiber 

Soluble fiber foods are those more commonly thought of as starches, like oatmeal, barley, rice cereals, corn meal, and potatoes. But soluble fiber is also found in carrots, yams, sweet potatoes, turnips, beets, squash, pumpkins, mushrooms, chestnuts, avocados, bananas, oranges, applesauce, and mangos. 

Most physicians believe that eating foods rich in soluble fiber helps prevent symptoms of irritable bowel syndrome and relieve them if they do occur. On the other hand, foods containing insoluble fiber seem to cause problems for those with gastrointestinal problems. 

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What is....irritable bowel syndrome? 

Irritable bowel syndrome is a condition characterized by bloating, abdominal pain or discomfort, frequent bowel movements or diarrhea, or constipation. In diagnosing the disorder, physicians usually rule out other possible causes for the symptoms, including bowel obstruction. Treatment depends on the severity of the symptoms. 

Yours in good health,
Amanda Ross
Managing Editor
Nutrition & Healing 

Sources: none