Many people have heard the often repeated myth that low carb dieting causes osteoporosis. We think it's likely that this myth comes directly from the fact that low carbers generally avoiding drinking regular milk in quantity because of its lactose content.

Osteoporosis is a disease in which bones become fragile and more likely to break. If not prevented or if left untreated, osteoporosis can progress painlessly until a bone breaks. These broken bones, also known as fractures, occur typically in the hip, spine, and wrist.

Any bone can be affected, but of special concern are fractures of the hip and spine. A hip fracture almost always requires hospitalization and major surgery. It can impair a person's ability to walk unassisted and may cause prolonged or permanent disability or even death. Spinal or vertebral fractures also have serious consequences, including loss of height, severe back pain, and deformity.

As you can see, the prospect of osteoporosis is a justifiably frightening one. Osteoporosis can be painful and debilitating. But the good news is that a healthful low-carbohydrate nutrition plan can be just the ticket to actually AVOIDING it.

Here's a quote from the American Journal of Clinical Nutrition (2000; 72: 466-71):

"Research conducted jointly by the University of Pittsburgh, the Children's Hospital of Pittsburgh and Creighton University, Omaha, shows that a high-fiber, low-fat diet may significantly lower the amount of calcium the body can absorb. The 142 women between the ages 42 and 54 who participated in the program were classified as either premenopausal or perimenopausal. The former reported having had a menstrual period within three months of a physical exam; the latter reported no menses within the prior three months. Calcium absorption among participants ranged from 17 to 58 percent, but women who consumed low-fat diets absorbed 20 percent less calcium than the others did.

Researchers found that women who are better able to absorb calcium had higher body mass index ratings and higher blood levels of vitamin D, a fat-soluble vitamin necessary for calcium absorption, among other important functions. These results show that supplementation alone may not be enough to boost calcium levels and protect bones from osteoporosis. Diet also plays a key role. Unfortunately, women on low-fat diets excrete most of the calcium they consume. However, eating a low-carb diet with plenty of butter and cream and vegetables rich in calcium provides the body with plenty of fat and calcium, ensuring that this and other important minerals are absorbed."


On a low carb plan, you'll be getting plenty of protein, of course. And you'll also be deriving sufficient calcium from your food — the combination that keeps your bones strong. Cheese and other dairy foods are a great source of calcium. Just one ounce of cheddar cheese, for instance, gives you 204 milligrams of calcium.

You'll also be getting plenty of vitamin D from the foods you eat while low carbing. Butter, cheese, fish and eggs are all good dietary sources of this important — and often neglected — vitamin. And because you'll be eating nuts, whole grains and fresh vegetables, you'll also be obtaining a lot of the other important nutrients you need for bone strength, including magnesium, phosophorus and folic acid.