Побочные эффекты: протеин вымывает кальций из костей

Правда ли, что протеин и высокобелковая пища ослабляет наши кости, вымывая из неё кальций? Что по этому поводу говорят научные исследования? Разберёмся

Обычно углеводы и жиры - это виновники всех бед, в то время как белок считается исключительно полезным макронутриентом. Но в тот момент, когда в головах обывателей "белок" превращается в "протеин" - у него сразу же появляется огромное количество побочных эффектов ...  

Отдельный момент для людей, далеких от нутрициологии и английского языка. Давайте разберёмся сразу же: протеин и белок - это одно и то же. Одно является англоязычным словом, а второе - это дословный перевод на русский язык. Между этими понятиями нет никакой разницы. Если вы не верите мне, то откройте любой англоязычный словарь. Белок, который вы едите вместе с курицей имеет то же самое строение из 20 аминокислот, что и белок из банки "100% сывороточоного протеина". 

Белку приписывают два побочных эффекта - это истощение костной структуры в результате вымывания из неё кальция. И большая нагрузка на почки. Про почки мы поговорим отдельно, а сейчас давайте разберёмся насчёт кальция.

 

Откуда пошло мнение, что протеин вреден для костей?

Почему вообще появилось мнение, что протеин может быть вреден для костей? Ряд учёных обнаружили, что после приёма высоких доз белка, с мочой выходит большое количество кальция. Кальция же один из важных (но при это не самый важный) элемент костной структуры. Был сделан вывод, что протеин вымывает кальций, значит наносит вред костям. 

Ноги растут из исследования 1998 года, Excess dietary protein can adversely affect bone.  J Nutr. 1998 Jun;128(6):1051-3., которое предположило, что протеин действительно уменьшает запасы кальция из костей человека, чтобы буферизировать кислотную нагрузку (сульфаты и фосфаты) в следствие приёма большого количества белковой пищи. 

При этом, в этом же исследовании, учёные добавляют, что такое эффект наблюдается при высокобелковой диете с малым количеством солей, фруктов и овощей. Добавление в рацион продуктов с высоким содержание калия может уменьшить или вовсе остановить вывод кальция с мочой. 

 

Что показали дальнейшие исследования?

Наука не стоит на месте и с момента 1998 года появилось много других исследований, которые изучают вопрос кальция и белка.

Другое более свежее исследование 2014 года, Comparison of high vs. normal/low protein diets on renal function in subjects Нwithout chronic kidney disease: a systematic review and meta-analysis. PLoS One. 2014 May 22;9(5):e97656. doi: 10.1371/journal.pone.0097656. eCollection 2014., 

Предполагает, что потребление большого количества белка связано с высоким содержанием молочных продуктов в рационе. Как известно, молочные продукты богаты как белком так и кальцием. Поэтому повышенный вывод кальция с мочой связан не с истощением кальция в костях, а в связи с обычным повышенным потреблением кальция. Больше кальция с едой  - больше кальция на выход. 

Другие же исследования показали, что мало того, что белковая пища не ухудшает состояние костей, но она ещё и укрепляет её, снижая риск возникновения травмы. К примеру исследование 2009 года, Hunt JR, Johnson LK, Fariba Roughead ZK. Dietary protein and calcium interact to influence calcium retention: a controlled feeding study. Am J Clin Nutr. (2009), выявило, что увеличение потребление белка на 10-20% от ежедневной калорийной нормы, увеличивает усвоение кальция. Потери кальция с мочой всё равно имеют место, но при этом увеличивается и его усвоение, рост которого выше потерь с мочой.

В метаанализе (это когда делает большой обзор всех исследований на тему) 2017 года, Shams-White MM, et al. Dietary protein and bone health: a systematic review and meta-analysis from the National Osteoporosis Foundation. Am J Clin Nutr. (2017) был сделан вывод, что высокое потребление белка не оказывает неблагоприятного воздействия на кости. Более того, почти во всех костных областях увеличивается усвоение кальция, но говорить о явном и заметном росте кальция можно только в районе костей бедра. Во всех остальных областях рост был небольшим.

Учёные добавляют, что разные исследования показывают разные результаты и требуется ещё большое долгосрочных исследований на данную тему. 

 

Так протеин вреден для костей или полезен?

В целом можно сделать вывод: увеличение потребления белковой пищи увеличивает поступление кальция в организм, но так как наш организм - это не бездонный резервуар, то от излишков кальция, ненужных в данный момент организму, он избавляется. И именно поэтому увеличивается вывод кальция с мочой, это не кальций из костей, а излишки кальция из питания. Белковая же пища наоборот укрепляет наши кости из-за дополнительного поступления кальция. 

В качестве аргумента можно также вспомнить коллаген, который тот же самый белок, но при это по результатам всех исследования он особенно полезен для костной и соединительной ткани, так как является непосредственно часть неё. Более подробно о коллагене я написал в статье: Чем полезен коллаген для суставов и связок?

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