Need stronger bones?
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Replace milk with beans!
Whole grains and legumes such as black and kidney beans, split peas, chickpeas, and lentils, are all universally recommended for health improvement by health professionals globally.
Although beans might be challenging to digest for some individuals, they can benefit your health if you can handle them. They are especially cherished on a plant-based diet not just because they're high in fiber but also because they are high in minerals and other components that support excellent bone health.
Wellness Tip of the day
A well-known bone-building mineral, calcium, is present in beans to promote bone health. Additionally, it also contains magnesium known to support strong bones and prevent bone loss. However, apart from these, a critical component present in beans is Phytate which is also very beneficial for optimal bone strength.
Phytate is a chemical that occurs naturally and is present in all plant seeds, such as beans, grains, and nuts. These compounds have been blamed for restraining mineral absorption for years or decades. However, many people soak beans, nuts, seeds, grains, and legumes because they contain these natural phytates found in plants and are thought to be challenging to digest and impede enzyme absorption in the body.
What does science say?
This worry concerning phytates and bone health was first raised in research published years ago, which claimed that high phytate diets might soften and decalcify bones. However, recent investigations and subsequent data published in the Journal of Medicinal Food, on the other hand, have revealed the exact reverse of what was previously declared about these phytates.
The primary focus of the study was whether persons who avoid diets high in phytates, such as legumes, nuts, and whole grains, have, in fact, improved bone mineral density. The response was a resounding 'no' in that case. In fact, according to the study, individuals who ate more meals with high amounts of Phytate had stronger bones in the heel, spine, and hip. However, the researchers also concluded that dietary phytate consumption showed preventive properties and benefits against osteoporosis and that low phytate consumption should, on the other hand, be regarded as an osteoporosis risk factor.
Another study that measured the amount of Phytate in postmenopausal women's bodies and tracked their bone mass over time discovered that those who consumed the most phytates had a much-decreased risk of severe fractures, particularly hip fractures.
Actionable tip of the day
As a result, as evidenced by the preceding studies, phytates are helpful to bone health and can help prevent bone loss. Beans, which include these natural components and magnesium, fibre, and other minerals, are therefore beneficial to osteoporosis prevention and overall health, and you do not need to avoid them entirely. You may control the amount of Phytate in beans by soaking them in water for a few hours before boiling them in freshwater.
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