Don’t Eat Dairy? Do This to Strengthen Bones, Study Says

Despite the many health benefits that stem from plant-based eating, research has indicated that vegans are more prone to fractures or lower bone mineral density. But new research states that vegans who do strength training show similar bone strength to omnivores who do strength training. This new study published in the Endocrine Society's Journal of Clinical Endocrinology & Metabolism aims to prove if resistance training can prevent diminished bone strength in plant-based dieters.

With approximately six percent of the United States now following a vegan diet, the Austrian researchers hoped to find a solution to the higher fracture risk among those following a plant-based diet. The research compares vegans who strength train, vegans who only do other forms of exercise including swimming or biking, and omnivores who strength train. The study found near-equivalent data between the vegan and omnivores participating in resistance training.

“Veganism is a global trend with strongly increasing numbers of people worldwide adhering to a purely plant-based diet,” Christian Muschitz, MD, of St. Vincent Hospital Vienna and the Medical University of Vienna in Vienna, Austria, said in a statement. “Our study showed resistance training offsets diminished bone structure in vegan people when compared to omnivores.”

To conduct the study, the research team analyzed data from 43 men and women on a plant-based diet for five years or more to 45 men and women following an omnivore diet for a similar time frame. The researchers concluded that strength training could serve as the solution for vegans worried about weaker bone strength or lower bone mineral density.

"People who adhere to a vegan lifestyle should perform resistance training on a regular basis to preserve bone strength," Muschitz said.

Worried that eating vegan hurts your chances of getting into shape and building muscles? Similar to the recent bone strength research, another study published this January found that plant-based protein can build muscle as well as animal-based whey.

Researchers from the University of Sao Paulo's Hamilton Roschel analyzed how muscle developed among vegan and omnivore dieters. The two groups consumed the same level of protein over a three-month period, showing no significant difference in whole muscle, muscle mass, or muscle fiber.

“A high-protein, exclusively plant-based diet (plant-based whole foods plus soy protein isolate supplementation) is not different than a protein-matched mixed diet (mixed whole foods plus  whey protein supplementation) in supporting muscle strength and mass accrual, suggesting that protein source does not affect resistance training-induced adaptations in untrained young men consuming adequate amounts of protein,” the researchers wrote.

While some research indicates that vegan diets lead to weaker bones, a plant-based diet is proven to improve the longevity of bone strength in women. This June, researchers found that women who consume plant-based protein reduced their risk of frailty in older age by up to 42 percent. 

The study also found that even replacing just five percent of protein consumption with plant-based sources can have tremendous benefits in older age. A similar reduction happened when the researchers examined the relationship between different animal proteins. The researchers found that replacing dairy protein with non-dairy animal protein was linked with a 14 percent lower risk of frailty.

Now, more consumers over 65 years old are following flexitarian diets. For years, the plant-based movement has been driver by Millennials and Gen-Z-ers, but recently a survey found that 54 percent of UK consumers over 65 years aimed to eat a flexitarian diet. With mounting evidence that plant-based diets can help prevent heart disease, cancer, and frailty, older generations are adopting healthier, plant-centric foods.

Researchers from the Medical University of Vienna found that vegans who strength train show similarly strong bones to omnivores who strength train. Pumping iron could be the solution to the potential of a higher risk of fractures among vegans.

Worried that your vegan diet is hurting your strength? Here's what to eat for bone health.

Here are the top 15 legumes and beans with the most protein.

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

Lentils are the only beans that don't have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it's Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein - 17.9 g Calories - 230 Carbs - 39.9 g Fiber - 15.6 g Calcium - 37.6 mg

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein - 17.4 g Calories - 249 Carbs - 44.9 g Fiber -11.3 g Calcium - 161 mg

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You'll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein - 16.9 g Calories - 189 Carbs - 15.8g Fiber - 8.1g Calcium - 97.6mg

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein - 16.5 g Calories - 241 Carbs - 43.3 g Fiber - 15.2 g Calcium - 88.5 mg

Don't confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they're ready to eat. Make Ina Garten's easy Parker's Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein - 16.3 g Calories - 229 Carbs - 41.1 g Fiber - 16.3 g Calcium - 27.4 mg

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein - 15.3 g Calories - 225 Carbs - 40.4 g Fiber - 13.1 g Calcium - 49.6 mg

Black "turtle" bean is the technical name for this crowd favorite. The "turtle" part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein - 15.2 g Calories - 227 Carbs - 40.8 g Fiber - 15 g Calcium - 46.4 mg

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein - 15 g Calories - 255 Carbs - 47.4 g Calcium - 126 mg

Canned pinto beans aren't just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein - 15.4g Calories - 245 Carbs - 44.8g Fiber - 15.4g Calcium - 78.6mg

What's better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein - 14.5g Calories - 269 Carbs - 45g Fiber - 12.5 g Calcium - 80.4 mg

Lima beans are often called "butter beans" because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein - 14.7 g Calories - 216 Carbs - 39.3g Fiber - 13.2g Calcium - 32mg

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein - 14.2 g Calories - 212 Carbs - 38.7 g Fiber - 15.4 g Calcium - 54.5 mg

Take the fava beans out of the pod since experts don't recommend eating that part. For freshest taste, only separate the beans from the pods when you 're ready to eat them. 1 cup equals Protein - 12.9 g Calories - 185 Carbs - 33.2 g Fiber - 9.18 g Calcium - 61.2 mg

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8 g Calcium - 43.2 mg