Build better bones (easy and delicious)

Many older folks worry about their joints and bones as they age.

I mean, all of that aching… creaking… and fragility can really put a damper on your mobility.

And I suspect many of you have similar concerns.

So, today, let’s talk about a popular dietary indulgence that could be sabotaging your bone healthday in, and day out…

Nutritional status

Many factors—from gender and body weight to nutritional status and medication use—affect bone density.

But proper nutrition is one of the best ways to maintain healthy bones. That’s why it’s important to monitor your diet.

Now—both macronutrients (carbohydrates, proteins, fat, and fiber) and micronutrients (dietary minerals and vitamins) contribute to bone health.

And of course, the importance of calcium, phosphorus, magnesium, and vitamins C, D and K are well documented in favor of healthy bone mineralization and formation.

But what about all those cakes, cereals, and pastas?

Well, research suggests the quality and quantity of carbs—as well as a food’s glycemic index—is enough to sabotage or facilitate healthy bones.

In fact, diets that are rich in refined or processed carbohydrates with added sugar are proinflammatory and increase oxidative stress.

Among other health risks, this could contribute to greater bone loss, low bone density, and increased fracture risk.

Ditch the junk

Glycemic index refers to the extent of blood sugar elevation that occurs after enjoying a certain food. Foods that generate a big spike are have a higher glycemic index—and those with a slower, more gradual increase have a low glycemic index.

Examples of high glycemic foods include basically all prepacked, processed junk foods (like cereals, pretzels, pastries, and corn chips), sugar-sweetened beverages (like juice and soda), white foods (rice, pasta, potatoes), and fast food (including pizza).

In other words, most of the foods that make up the Standard American Diet (SAD).

Meanwhile, diets rich in lean protein, whole grains, legumes, fresh produce, nuts, and olive oil—low glycemic index foods—can facilitate healthy bones.

In fact, these dietary choices provide an abundance of antioxidants, vitamins, minerals, protein, and more, which are all beneficial to bone health.

My, my, my… it looks like my very own eating plan—as outlined in my A-List Diet or The Hamptons Diet—wins yet again!

So, in your quest to maintaining better health and stronger bones, look no further than a healthy, balanced diet.

You can also ask your doctor for a urine test called C-telopeptide and N-telopeptide, which can be used as a diagnostic tool for bone fracture and osteoporosis risk.


“What Impact Do Carbs Have on Bone Health?” Medscape, 03/06/2023. (