More Vegetables/Fruits and less Grains?

In a recent release from ‘Nutrition Action' newsletter, an article discussed the foods we eat that might create a more ‘acidic' environment in our bodies, which could lead to more bone fractures and muscle wasting. Now, take everything you read with a sceptic's eye until definitive research shows that the preliminary studies turn out to be valid…having said that, the article discussed how bone cells have hydrogen ion receptors, so they are sensitive to excess acid: "It's clear that the body tries to defend against increasing acid by breaking down bone and muscle.”

To me, the most surprising food group that leads to a more acidic environment are the GRAINS & STARCHES; for example: bread, cereal, rice, pasta, crackers, tortillas, cookies, doughnuts, cupcakes, and similar food. Protein can also sometimes lead to a more acidic environment, but we need protein to sustain muscle mass as we get older. The grain-type foods are metabolized and release sulphuric and other acids into the blood stream.

Fruits and vegetables get a nod, because they are broken down into bicarbonate when they are metabolized, so they add alkali to the body. This helps to neutralize acid. So, when the diet is relatively poor in fruits and vegetables relative to grains and protein, that becomes a net acid–producing diet. Again, there isn't enough data to be conclusive that a diet high in vegetables and fruits and less in grains protects bone; but it's encouraging data to watch for in the future.

Protein, whether plant or animal, can be acid-producing, but it depends on how many sulphur-containing amino acids are in that particular protein. The point becomes somewhat moot, however, since many adults aren't getting the amount of protein they need. As we get older we lose a lot of muscle every decade of life, so it's important to have enough protein to sustain muscle mass. (Regular exercise helps improve muscle mass too.)

According to this article, it seems as though a diet high in vegetables and fruits, lower in grains, and with enough protein to sustain muscle mass, would be beneficial for bones. We also need Vitamin D, likely at a dose of 2000 IU per day, plus calcium, magnesium and regular weight-bearing exercise.