What does low carb do to your bones?

March 23 2016 by in Low carb & high fat, Myths about LCHF, New study

What does low carb do to your bones? There is a lingering idea that eating low carb could result in osteoporosis, due to making blood acidic and leeching minerals from the bones.

However, this theory has a few problems. For example, under normal circumstances the pH of the blood does not change depending on what diet you eat. The blood pH is tightly controlled within a very narrow span – or we’d die.

Testing the theory

More importantly, this idea has been tested several times. A newly published study found the same thing as two earlier studies.

All three studies told a group of people to go on a strict low-carb diet (below 20 grams a day) and followed them for up to two years, comparing the results to a group on a high-carb diet.

Whether tracking markers of bone loss, or checking the bones with radiological methods (DEXA scans), the results were the same every time. Guess what?

Zero difference between the groups. Nothing happened to bone strength.

Time to let go of the myths

It’s high time to let go of the old acid-alkaline myth. Clearly bone strength is unaffected on a strict low-carb diet. The bones do fine.

Another idea is that high protein diets could negatively impact bones. This is probably not just wrong but the opposite of the truth. Bones are partly built by protein, and a recent study showed that women’s bones seem to get weaker on a low-protein diet.

Bones – like the rest of the body – need a sufficient amount of protein to stay strong. But carbs are not required.

Earlier

New study claims paleo diet causes diabetes and obesity, for people who are mice

What could happen if you took the low-carb challenge?

Low carb for beginners

14 comments

1
tony
March 23 2016
What is a sufficient amount of protein for bones to stay strong?
2
deborah
September 29 2016
I've read here to restrict protein for optimal ketosis but also that older women need to eat more protein as they age. At 62 which way do I go?

Reply: #12
3
Marika bouchon
January 15 2017
I have the same problem as deborah. I am 61 and have sarcopenia (but the lean mass loss is everywhere, not just muscle).
1-how much protein?
2- how to prevent ketones from shooting up to starvation level and making me loose appetite? It's been 6 weeks and i get this but no fat mibilisation (24% fat but looking normal - never been obese) and can't seem to recover appetite.
4
Leonie Roberts
August 12 2017
I have osteoarthritis in both knees as well as in the hip. I am really struggling with pain in both knees. I am not sure if it is related to being on a ketone diet or merely coincidental. I have had knee paint for a long time and the pain is progressively worstening.

I have started using apple cider vinegar and have been using tumeric for so e time.

I am hoping with weight loss the pain eases.

Any suggestions would be greatly appreciated.
5
Robin Birkbeck
August 24 2017
I hope this gets answered. I have been on Keto for 14 weeks now. I've come off for an illness twice and went right back to it after getting over it. I was sick with the Keto flu after one month and 10 lb weight loss, and then about 3 weeks later it was like the flu, not Keto. I've been doing better since I increased the amount of carbs from <20g to <50g.
5'8" 155 lbs. 61 year old female.
Last month I fell in a rainstorm and fractured my shoulder. I'm hoping to heal without surgery. I've always been sensitive to the mineral shifts with Keto and am supplementing Magnesium, Potassium, Sodium and Zinc. I have to heal this fractured shoulder. I don't have insurance and couldn't afford surgery. Is Keto safe for me? I've just read about increasing protein, which I will do.
Thanks for your time.
6
Bruce Brisbane
October 2 2017
hmmm. this is by no means a balanced sample of studies on the subject.
and the studies themselves?
have a close look at the middle one with the 2 year time frame.

The low carb diet comprised 20g/day of carbs for 3 mths, then increased carbs by 5g every week....until desired weight was achieved. The subjects had mean BMI over 35 and were not athletic. The attrition rate was high.

This introduces a stack of problems
1. obese people tend to have higher bone density because their bones are subjected to supporting heavier mass. These findings cannot be extrapolated to a slim or low fat person sustaining a low carb diet.
2. The low carb diet was not specifically high fat or high protein. High protein diets have been shown to increase urinary loss of calcium and cause bone mineral depletion. This effect may have been offset by the heavier subjects used.
3. The low carb diet was not low carb. It had a 3 mth period of 20g CHO/day, then increased CHO by 5g each week after (until a desired wt was reached). Whatever the desired weight was, who knows....but the median wt loss was 11kg over the first year. Nevertheless, at the end of the first year, these "low carb" dieters would have been eating 20g + 39weeks*5g = 215g CHO!
Now hands up all the low carb advocates who think that constitutes a low carb diet.

Reply: #8
7
Emmanuelle
June 8 2018
OMG ! The "man" on the picture lose a bone in his arm !
8
Reply to comment #6 by Bruce Brisbane
Tim H
August 29 2018
Thanks Bruce. Good comments. Point 1: On the other hand, the findings ARE valid for obese persons! Point 2: I was unable to open the full text. Is there any more information about the range of protein and fat intake of the subjects? Anything about whether it was animal or plant sourced food? Point 3: Since the addition of 5 g/week of carbs after 3 months was clearly a titration, I don't think an immediate extrapolation to 39 weeks and 215 g of CHO is warranted. Have you read the full text? Does it provide any more information on that titration, what was considered to be desirable stable weight, etc? Notice that, since the primary end point was weight loss, this titration of carb back into the diet makes the comparison with low fat dieters meaningless. In effect they have added back carbs to the intake to ensure low carb does not beat low fat! A further point: Since the low fat dieters were energy restricted, that could have led to slowing of the Basal Metabolic Rate. Was that measured? It says the attrition rate was high. Any information on whether attrition between the low carb cohort and the energy restricted cohort were similar? Mmmmm....maybe I'll try some other means to access the full text.
9
Andrea
October 20 2018
I’m here for the comments, and they did NOT disappoint!
2 comments removed
12
Reply to comment #2 by deborah
Shay-lea
December 25 2018
Hi

I would suggest staying out of ketosis. Im 27 years old never broken a bone until I went onto the Keto diet. A simple slip on the floor and I broke both my tib and fib. Now Im suffering from low bone density
13
Debbie
January 17
I am 53 and have a family history of Osteoporosis, so am also concerned as to whether I skould do the KETO diet. I have been told to up my intake of calcium and do strength training to increaase or at least maintain bone density. Any advice as to whether I can still use KETO. I am looking to loose about 10Kg so KETO would just be for weight loss?

Reply: #14
14
Reply to comment #13 by Debbie
Kristin Parker Team Diet Doctor
January 18
If you still have questions or concerns after reading the article and links above, please work with your medical provider to make specific dietary decisions.
15
Schuyler
April 30
As a woman on keto - I strongly recommend carb cycling your evening meal to get more nutrients and not stress the body out as much. Women are more complex. So be in a keto state most of the day and go off in the evening if you’re fat adapted. Be sure to eat a diet rich in calcium, vitamin D and vitamin K for bone health. Protein, unless you eat A LOT is most likely not going to take you out of ketosis and so what if it does briefly? Eat whatever amount feels good to you! Each person is different so find what works for your body.
16
Schuyler
April 30
Also do strength training — seriously. Skeletal muscle is so important to bone health!