Calcium and the bean family: Trying to... - Cholesterol Support

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Calcium and the bean family

KatyB profile image

Trying to eat the foods that are good for lowering my high cholesterol has now presented me with another problem.

After being diagnosed last year with osteoporosis, I was advised to take a calcium supplement and eat more soft cheeses/yoghurts to improve my bone density.

I now discover that the bean/legume family that I have been consuming as part of a healthy diet, contain Phytates that inhibit the absorption of calcium. Any ideas how I can overcome this problem?

22 Replies

Oh I’m interested in hearing any replies to this as I’ve just started eating a healthy diet but also have osteoporosis!

KatyB profile image
KatyB in reply to Jojo64

I did consider taking the calcium supplement late in the evening and only eating food from the bean family not later than mid day. Other than that, giving up beans/legumes all together but they do give so many health benefits. Seems rice is another that contains Phytates.

KatyB profile image
KatyB in reply to Jojo64

livestrong.com/article/2819...

This is interesting.

Apparently according to a site ‘American Bone Health’ probiotic lactobacillus helps counteract the affect of the legumes. Maybe have a read up on that. I eat KoKo milk substitute yoghurt that has probiotics in it. Finally they are putting live cultures in non dairy milks.

KatyB profile image
KatyB in reply to Jojo64

Thanks, I will have a look.

sos007 profile image
sos007Ambassador

Don't change your diet. Read the link below:

healthline.com/nutrition/ho...

You can't look at things in isolation - if you're eating a variety of foods you'll achieve an overall balance. Bean types are not all the same when it comes to phytates and lectins and cooking methods.

Keep in mind that the Mediterranean Diet is the most widely studied and healthiest diet in the world being the cornerstone of the 7 blue zone societies that exhibit unusual longevity.

So relax and continue to enjoy your meals with some minor adjustments.

KatyB profile image
KatyB in reply to sos007

Thank you for the link, I found it very interesting and I feel now that I can work around my problem.

From my experience, any measurements of our health and food intake, the researchers have their way. I was asked to look a video clip of a research, I gave my comments, no one liked it because I told what I saw !!!!

Any way it is not my loss!

Just watch what you eat and balance it, enjoy life, when the time is up we all are going to go!

It is very difficult to extend the number of BPM the mother nature gave.

KatyB profile image
KatyB in reply to sandybrown

Yes I agree with you Sandy, but we all try to live those few years extra in good health.

Check out the website of Dr Sarah Myhill. Osteoporosis is more than being about calcium - she gives lots of good information. If you are taking VitD then you will be improving the uptake of calcium from foods. Also magnesium and VitK2-MK7 are important co-factors.

KatyB profile image
KatyB in reply to Marz

Yes, I take Vit D3, Vit K2, Vit C, calcium and magnesium and will look Dr Sarah Myhill's website up. Thank you for your suggestions.

Always looking for more info to improve health. One problem is I have to take a diuretic for high blood pressure which I'm sure does not help the mineral intake.

Marz profile image
Marz in reply to KatyB

Raised blood pressure can be a symptom rather than a condition in its own right. Have you had your Thyroid checked ? - I often read about the effects of Low/High Thyroid has on blood pressure. How are your Adrenals ?

drmyhill.co.uk/wiki/Osteopo...

Am now on PC so can link to Dr Myhill :-) I have read her book - Sustainable Medicine. If you are interested in health - then I am sure you would find it interesting ....

Ooer. Sticky wicket. I can tell you what I've found, but I'm not medically trained.

Doctor Rosedale asserts that osteoporosis is rarely a result of lack of calcium. It is hormonal miscommunication from excessively high insulin levels that cause the calcium to be laid down in the heart and circulatory system instead of being used for remodelling the bones as it should. drrosedale.com/blog/2011/11...

Load bearing exercise is good, but you need to restrict your consumption of high-glycaemic foods, anomalies such as reduced-fat milk products or baked beans even though they are low-Gi, and also lean protein raises insulin higher than it would have if it had been kept with natural fat.

Londinium profile image
Londinium in reply to Concerned

All beans? Or just baked beans? And why?

Concerned profile image
Concerned in reply to Londinium

Good questions. I believe the processing of the beans, overcooking and adding sugar, may be the reason.

I would anticipate that properly soaking dried beans to reduce phytates then cooking them sufficient for eating would result in a much lower insulin response.

public.tableau.com/profile/...

Broad beans are another exception, being high Gi, the glycaemic load and hence insulin load is likely to be high.

Londinium profile image
Londinium in reply to Concerned

The only baked beans that I might occasionally buy are organic ones that don't have added sugar.

Re calcium supplements, it has long been considered by some progressive medics that it isn't a good idea to take them - especially if you're not taking magnesium, and if the type of calcium you're consuming is calcium carbonate (which is, basically, chalk). Cardiologist Dr William Davis has talked about these issues over the years, as has Cardiologist Dr Thomas Levy and others. 🖖🏻

DakCB-UK profile image
DakCB-UK in reply to Londinium

Don't most of the no-added-sugar ones use artificial sweeteners, stevia or fruit concentrates? I'm not sure any of those are brilliant for health either, so you're probably right to keep it to "occasionally".

I think DIY bean salads are far better than baked beans, but I could be wrong.

Londinium profile image
Londinium in reply to DakCB-UK

I'm not a baked bean evangelist. I rarely eat baked beans but, if I want some, I have some - organic, if possible. If I dine out and baked beans are there, I drain the sauce and eat the beans. I don't get my pants/knickers in a twist about it. 🖖🏻

DakCB-UK profile image
DakCB-UK in reply to Londinium

You seem a bit overwrought about something ☹

Londinium profile image
Londinium in reply to DakCB-UK

No, I just find the frequent focus on baked beans bizarre. It's pretty simple. We can choose to eat them, or not. We can choose to have them organic, or not. We can drain the sauce from them, or not. We can go without, or not. 🤔

South Asian food, using grains and soaking used for breakfast, reading all the information above, who ever invented the food, may be did not realise by soaking rice and urad dhal and leaving it over night to ferment and cooking it for breakfast had benefits. Another one vadi again it is made from soaked rice and dhal and another one dhal cake. Always learning.

KatyB profile image
KatyB in reply to sandybrown

Thank you Sandy and thank you everybody for your very interesting comments and links to articles which have been so useful in making a decision. I shall try to increase my calcium from food instead of taking a supplement, continue taking Vit K2, Vit C, magnesium and Vit D3.

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