Our skeletal system plays a few fairly obvious roles that allow our body to function. Bones provide our physical structure and make movement possible through their attachments to muscles.
Today, you'll learn about a much lesser-known role of bones, and one that has only recently been discovered: blood sugar regulation.
Surprisingly, blood sugar and bone health are intimately linked in both directions. High glucose levels negatively impact bone health; conversely, healthy bones play a role in maintaining steady blood sugar levels.
In this article, you'll learn about the connections between your blood sugar and your bones, how glucose spikes can negatively impact bone formation, and how to avoid glucose spikes after meals.
With this information, you'll be equipped to build strong bones and maintain steady blood sugar levels.
The Blood Sugar And Bone Connection
Bone turnover is a process of mineral metabolism in which minerals are either delivered to the bone or removed from it. Additionally, bones are involved in regulating insulin sensitivity, glucose homeostasis, and energy metabolism.
Studies have identified several molecules involved in glucose metabolism which are derived from osteoblasts and osteocytes.1 Osteoblasts are cells responsible for building new bone mass. Osteocytes are the cells embedded into the bone matrix by osteoblasts; they comprise the majority of bone tissue.
The fact that glucose-regulating molecules derive from bone cells suggests that bones play a crucial role in regulating blood sugar levels. The effect of glucose on bone cells suggests a mutual cross-talk between bone and glucose homeostasis.1
The two systems are so deeply intertwined, that antidiabetic drugs to help regulate insulin for maintaining blood sugar levels affect the skeleton. Conversely, osteoporosis drugs influence glucose metabolism.
These drug side effects illustrate not only how interconnected these systems are, but also how drugs can unintentionally harm other systems.
Synopsis
Studies have found that several molecules involved in glucose metabolism are derived from bone cells. There is a mutual cross-talk between bone and glucose regulation.
Blood Sugar's Effect On Bone
A curious fact about type 2 diabetes helps us to unravel the mystery of glucose regulation and bone quality. Type 2 diabetes is associated with an increased fracture risk and regular or elevated bone mineral density. The disease makes bones denser but more likely to break.
This fact flies in the face of how the Medical Establishment explains fracture risk, equating bone mineral density to the danger of breaking a bone. However, bone quality is far more complex than mere density.
One study examined bone turnover markers to understand how type 2 diabetes reduces the material competence of bone.2
The researchers note that hyperglycemia, an abnormally high blood sugar level, may hypermineralize bone. That increases bone mineral density but causes a relative decrease in the non-mineralized components of bone, such as collagen. They point to this imbalance as the source of the increased fracture risk.2
A study of 1,690 middle-aged women without diabetes found that premenopausal participants with prediabetes had a 120% greater risk of fracture during and after menopause.3
The researchers conclude that, for middle-aged women, prediabetes may be a risk factor for future fractures. Thus we can see that it isn't necessary to have a diabetes diagnosis for the factors that lead to diabetes to reduce bone quality and increase fracture risk.
Synopsis
Type 2 diabetes increases fracture risk while increasing bone density, which demonstrates how bone quality and health are more important than just density in preventing fractures. Studies also found that women with prediabetes before menopause were significantly more likely to have a fracture during or after menopause.
Keeping Blood Sugar Steady
Type 2 diabetes is a condition that affects the body's ability to regulate blood glucose levels through the normal production of insulin. Frequent spikes in blood glucose levels are a contributing factor to the development of type 2 diabetes.
One primary means of avoiding glucose spikes, and preventing diabetes, is through diet. The damage caused by glucose spikes extends beyond the potential for diabetes.
High postprandial (after a meal) blood sugar can create oxidative stress, increasing inflammation and cardiovascular risk even in those who aren’t diabetic. A 2018 study found that people who usually have “normal” blood sugar ranges could increase their risk of becoming pre-diabetic or diabetic in the future through postprandial blood sugar spikes.4
Given the link between bone quality, fracture risk, and blood sugar, it is crucial for Savers to take measures to maintain steady blood sugar levels. Try these strategies for avoiding postprandial glucose spikes.
- Salad greens – A 2021 study found that the fiber content in salad greens helped prevent glucose rates from skyrocketing after meals.5 You can add a simple side salad to every meal to get this benefit, plus it will also help to alkalize your meal.
- Make it a meal – Prepare exciting and varied salads for lunches. Include a variety of sources of protein alongside the greens and veggies: nuts, seeds, tofu (always get it organic), grilled chicken or meat, or boiled eggs.
- Add complex carbs – Simple carbs, such as white bread and sugary baked goods spike blood sugar. If you like to have a piece of bread with your salad choose a complex carb like whole-grain bread that will break down into sugar more slowly, avoiding spikes.
- Have an almond snack – A handful of almonds is an excellent snack that helps to maintain blood sugar levels. Bring a bag with you for a snack on the go, or add them to a meal.
Synopsis
After-meal blood spikes can cause inflammation, harm bones, and lead to diabetes. Try the dietary strategies listed above to prevent post-meal blood spikes.
What This Means To You
Your bones and your blood sugar levels are critically linked. Unfortunately, few doctors mention this when diagnosing osteoporosis or osteopenia. It's up to us to learn about the interconnected systems that govern our bone health and make choices that help us reduce our fracture risk.
The Save Institute created the Osteoporosis Reversal Program to provide a guide for Savers to transform their lives and improve their health. The changes you can make to benefit your bones are many, and surprisingly simple. And you’ll be pleased to know that the pH-balanced diet in the program fits the parameters of what we discussed today to help maintain desirable blood sugar levels.
Learn about one change you can make and try it out. Then, try another one. Pretty soon your bones, your health, and your future will be transformed for the better!
References
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7105593/
2 https://link.springer.com/referenceworkentry/10.1007/978-94-007-7693-7_15
3 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2805168
4 https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.2005143
Comments on this article are closed.
-
-
I find this article very useful. Many in my family are diabetic and I’m afraid I will be too. For now all good, but who knows… Thanks!
-
My pleasure, Sharon! Watch your sugar intake and stay active!
-
-
Thank you, Vivian!
-
You’re very welcome, Lenny!
-
-
Hi Vivian,
What do u feel about sour-dough bread?
As that is the only bread that I eat!
Thks 4 all yr hard work 2 help yr members!-
My pleasure, Joy! And to answer your question, sourdough bread is a better choice than regular bread. It has a higher content of valuable nutrients, has been shown to spike blood sugar less than regular bread, and is easier to digest. However, it is not gluten-free. To get the most out of sourdough bread make sure you select those that are made with whole grains.
-
After my morning prayers your my go to. Appreciate you !