Close to the bone: US institute warns sugary holiday treats affect bone health
09 Dec 2019 --- Extra sugar added to holiday treats can – both directly and indirectly – affect bone health. This is according to the US Institute for Better Bone Health (IBBH), which affirms that high blood sugar is linked to osteoporosis, weakened collagen and increased calcium excretion. Moreover, consumers are especially prone to replace nourishing foods with sugary ones during the holiday season. The IBBH advocates for moderation in holiday treat consumption, as well as omitting extra high-sugar foods during the holidays to ensure a well-balanced diet and general wellbeing.
High blood sugar can be detrimental to body and cell health, says IBBH. It can affect bone turnover, as chronically high insulin levels can inhibit the process of bone remodeling and turnover. Moveover, high sugar can weaken collagen. Collagen peptides can be instrumental to overall bone health by simultaneously targeting bone formation and bone resorption, according to a Rousselot-endorsed study. High sugar can also increase oxidative stress throughout the body, thus increasing inflammation, which weakens bone health.
Another way sugar affects bone health is overconsumption. Besides eating too much sugar on top of a healthy diet, many people replace healthy foods with poor ones, the IBBH warns. A recent analysis found that “Western” dietary patterns, which are rich in processed foods, were negatively associated with bone health. The Western diet largely incorporates soft drinks, fried foods, processed meats, refined grains, as well as candies and desserts. This dietary pattern is linked to weaker bone mineral status, increased osteoporosis and fracture risk.
In excess, extra holiday sugar affects bone health negatively, the IBBH flags.Indeed, previous research has found that adhering to a Mediterranean diet can benefit people who have osteoporosis. The Mediterranean diet promotes those ingredients which support bone health but are lacking in the Western diet, namely vegetables, whole grains, poultry and fish, nuts and legumes, as well as low-fat dairy products.
The culprit: Sugar, not salt?
According to research from the National Center for Biotechnology Information, salt has notoriously been blamed for causing an increase in the urinary excretion of calcium. It is, therefore, considered a risk factor for osteoporosis. However, research has shown that the overall calcium balance does not appear to be reduced with a higher sodium intake.
Contrarily, sugar may lead to osteoporosis by increasing inflammation, hyperinsulinemia, increased renal acid load, reduced calcium intake and increased urinary calcium excretion. Sugar, not salt, is the more likely white crystal to be a risk factor for osteoporosis when overconsumed, the study found.
Health advice for the holidays
The holidays welcome an abundance of sugary treats, which may seem difficult to avoid. Besides abstaining from frequent sweet indulgences, the IBBH recommends incorporating high-nutrient foods into daily diets. A study published in the Advances in Nutrition review journal affirms that dietary patterns dominated by the intake of fruit and vegetables, whole grains, poultry and fish, nuts and legumes, as well as low-fat dairy products are beneficial for bone health.
Daily physical exercise and necessary supplementation are also highly beneficial in supporting bone health. The key, the IBBH affirms, is moderation and omitting extra high-sugar foods during the holidays.
Edited by Anni Schleicher
