5 Vegan Foods for Strong Bones | Dr. Neal Barnard Live Q&A

Being vegan doesn’t mean having weak bones! Here is what anyone can eat on a plant-based diet to build bones that are rock solid!
Dr. Neal Barnard has his top five choices when he joins “The Weight Loss Champion” Chuck Carroll on The Exam Room LIVE.
Other topics
- Who should take a calcium supplement?
- Where’s your calcium really coming from?
- How important is vitamin D and why do you need it?
- How exercise can help to make bones stronger
- And more!
This episode of The Exam Room™ Podcast is sponsored by The Gregory J. Reiter Memorial Fund, which supports organizations like the Physicians Committee that carry on Greg’s passion and love for animals through rescue efforts, veganism, and wildlife conservation.
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Exam Room LIVE in LA
Tickets: bit.ly/ERLiveLA2023
When: March 30
Where: The Ebell of Los Angeles
Who: Chuck, Dr. Barnard, Dr. Kristi Funk, Samantha Harris (Dancing with the Stars), Toni Okamoto (Plant Based On A Budget)
Gregory J. Reiter Memorial Fund
www.gregoryreiterfund.org
Dr. Neal Barnard
Twitter: / drnealbarnard
Instagram: / drnealbarnard
Facebook: bit.ly/DrBarnardFB
Your Body In Balance: amzn.to/2UvAfxW
Chuck Carroll
Instagram: / chuckcarrollwlc
Twitter: / chuckcarrollwlc
Facebook: / chuckcarrollwlc
Physicians Committee
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Facebook: / pcrm.org
Twitter: / pcrm
--
About Us
The Physicians Committee is dedicated to saving lives through plant-based diets and ethical and effective scientific research. We combine the clout and expertise of more than 12,000 physicians with the dedicated actions of more than 175,000 members across the United States and around the world.
Connect With Us
Website: www.PCRM.org
Barnard Medical Center: www.pcrm.org/barnard-medical-...
The Food for Life Program: fflclasses.org/
The 21-Day Vegan Kickstart App
kickstart.pcrm.org/en

[@bdonnici]

6 years ago I was mostly vegetarian-no meat but some fish, occasional eggs, and some dairy (mainly cheese & butter). Was diagnosed with osteopenia in my hip and osteoporosis in my lower spine. Before starting prescription drugs, did some research and instead got off the dairy & went 💯 plant based. 2 years later, density scan showed the osteoporosis in my spine had improved to osteopenia, and the 'penia in my hip had improved density. I love telling this story to all the plant based naysayers!

[@natalietannerblogger-theed9419]

What a wonderful story! Congratulations on healing yourself!!

[@LAKSHMIANGELES]

DO YOU ATTRIBUTE IT TO NO DAIRY & NO FISH?, OR TO ADDING THE FOODS RECOMMENDED FOR BONE HEALTH?🤔 THNX FOR SHARING YOUR STORY.🌺✌🏾💚🌺

[@Thejoeordinary1]

Ahhh..The versatility of beans. Told a friend on the phone once I had to go eat dinner. Out of curiosity he asked what I was having. When I told him beans and rice he asked what kind of meat. He couldn’t believe it was JUST beans and rice lol It’s always been a favorite of mine! I’ll eat beans and rice for breakfast, then rice and beans for lunch and finally for dinner I’ll mix’em together lol

[@annemccarron2281]

​@@Thejoeordinary1When you become accustomed to a vegan diet you LOVE beans! Black beans are so hardy and tasteful when you know how to cook them. I'd rather have them than a gourmet meal at a fancy restaurant!

[@Thejoeordinary1]

@@annemccarron2281 👍

[@angelahill3556]

Dr. Barnard is one of my whole food plant based heros. His books and research helped me lose 175 lbs. Three years plant based and never going back. God Bless him. ❤

[@heidikamrath1951]

CONGRATULATIONS!

[@silviasvab7473]

Angela Hill ; dr Barnard save my life ; with whole food bassed diet

[@gm7304]

175 pounds Wow what an amazing goal. congratulations to your success. I only weigh 110 pounds. I'm scared of the wind blowing me to Kansas. keep up the Great Work Angela Hill I'm So Happy for You😃

[@rayjack]

1 -4 broccoli, kale, collards, brussels sprouts - calcium absorption really high spinach + swiss chard - low absorption - add squirt of vit c/lemon juice to make calcium and iron more absorbable 5. Beans - pressure cook them to remove lectins, black beans Pinto, soybeans navy beans black eyed peas, garbanzo , hummus

[@KMarkus00]

How long do you pressure cook them?

[@kellyb8237]

@@KMarkus00 usual cooking time to make it edible

[@Magnulus76]

I just soak the beans but it's more about reducing gas from a high bean intake.

[@JeffC-fq1be]

You don't have to worry about lectins.

[@carmengalliano415]

Became a WPB vegan 7 years ago and now I’m 76 and fallen down (tripping over objects) and have not broken any bones and within a day after the fall all the pain disappears. I can’t believe that after all the studies people are following a carnivore diet. Thank you for all the information 😊

[@margarett923]

honestly there is just something about the combo of Chuck + Dr. Barnard that is just so positive and inspiring! I am always so happy about choosing this lifestyle every time I listen!

[@cindy9155]

I agree!!!

[@kathycultice5272]

Dr. Barnard has such a gentle, compassionate way of explaining the science so that anyone can understand it. I just love him.

[@dayannabriseno731]

Vegan for 12 years and new viewer! This makes me happy! Keep up fighting the good fight!

[@MR-yp7mu]

Strength training is also important when it comes to bone strength. Squats, deadlifts, and presses make your bones stronger. So while a healthy vegan diet is important don't forget about making your body stronger through resistance training.

[@sw9406]

I have been Vegan for 9 years now. My main driver was animal welfare but at 59 years old, I am also concerned about my health. Dr. Barnard has been God sent and true inspiration for me. I watch Mission Critical every Friday and the impact that PCRM has had on updating laws, regulations and practices to leave animals off our plates and medical research is astounding! Thank you, Dr. Barnard, for not only caring about human health but also animal welfare. You are a hero!!!

[@anelleroux4882]

Hummus an mashed avo on toast is my favorite meal! Never get tired of it, have it at least once a day.😂

[@outisnemo8443]

Try adding a slice or two of ripe tomato and some ripe (purple) olives; delicious. Personally, replacing the toast with rye crispbread digests a lot better too. That combo is a classic favorite of mine, especially with some tofu too: crispbread, ripe avocado base, add some slices of tofu, a little spread of hummus, slap on some slices of ripe tomato and top it off with some ripe olives, tiny sprinkle of salt and pepper to taste.

[@rebelraccoon9018]

@@outisnemo8443 Sounds yummy, I'd just swap the salt for some rosemary instead.

[@extropiantranshuman]

@@outisnemo8443 HOw about this? Rice cake, hummus, avocado, saurkraut (instead of egg, for k2), tomato, and some basil, and cracked black pepper and broccoli sprouts (to avoid breast cancer) on top? Side of mushrooms, olives, peas, cucumber, and red bell pepper with some caper berries and dill and you're ready for the day. I thought olives would be better on the side. I can't have rye due to gluten - it makes me unwell.

[@brigittecavanagh4291]

VEGAN for the Animals Vegan for my planet and Vegan for my health. Love you Dr. Barnard.

[@user-bs7ie3py5v]

The key to strong bones is weight training

[@suzannewhiteside704]

I've been plant based for years And fell and broke my hip . I found out I have osteoporosis. I ate healthy lots of greens But I had very little vitamin D . I'm a runner so thought I'd be ok .. So everyone get your D .. And not one professional told me to drink milk or eat cheese.

[@dh6984]

I take an organic calcium supplement from Garden of Life that comes from organic algae. It has vitamin D and K2 as well.

[@annemccarron2281]

Good, if the doctors did not tell you to drink milk or eat cheese! As Dr. Barnard said, the best sources are brocolli, kale, collards, brussel sprouts and beans.

[@klerain5774]

Thank you for sharing your important information. My friend wasn't Vegan when she found out she had severe Osteoporosis at 50 yrs old. She was told she needed vitamin D and no mention of dairy. She's been Vegan 2 years now and doing really well. I hope you are too

[@sashastarshanti3599]

Thank you, Chuck and Dr. Barnard another awesome Q&A. Keep smashing it with the vegan truth, we're here for it!

[@ivanak7149]

Hi Chuck! Just wanted to say I wish I was in LA with you guys. Dr Barnard is my hero, he inspired me to properly try the plant based diet out, never looked back. Loved his TED talk, too. Thanks so much for all your hard work - helping people to get healthy.

[@LAKSHMIANGELES]

IN THE CARIBBEAN WE EAT A LOT OF BEANS- RICE AND BEANS ARE A STAPLE, AND THAT INCLUDES GARBANZOS- EITHER STEWED OR COOKED IN THE RICE. GARBANZOS ARE MY FAVE BEANS.🌺✌🏽💚🌺

[@melissamiller2696]

Broccoli, kale, brussel sprouts, collards, and beans!

[@kathy.7475]

Thank you.

[@ARKSURVIVOR879]

Liked so more people see!

[@msegura6372]

Wow, just heard dr. Bernard carry an interview in French. Excellent pronunciation. I noticed also his good Spanish accent when he said “ pico de gallo” . So he’s not only a great person, a doctor but also quite the linguist. 🎉🎉

[@bigant5552]

Thank you Dr. Bernard and Chuck. You true are two true blessings to the world

[@stepanzarubin]

Genesis 1:29-30: Then God said, “Behold, I have given you every plant yielding seed that is on the surface of all the earth, and every tree which has fruit yielding seed; it shall be food for you;"

[@kaypee4704]

Interesting, that he didn’t mention that Garbanzo (called Chana) in Indian foods is a common curry dish in Indian cuisine……and is also a breakfast dish in many Indian homes…..‼️⁉️❤️

[@luluandmeow]

Thank you Gregory Reiter Fund, Dr Neal & Chuck

[@dorothyedwards7225]

Thank you for this video and the Q&A are very helpful. Thank you!🙏🙏😇

[@jannacoyote4246]

Beans! Yes! Had a couple of baked potatoes last night with a bunch of chick peas on them, plus some mild salsa poured over them. Very tasty! Lol! 😋💜🍅🥔🫑💜😋

[@helletenbrix9614]

Nothing about sea vegetables? Iziki, kombu, dulse, wakame, arame: lots of minerals, vitamins, oligo elements (correct?) and enzymes.

[@highlanderhorses]

I very often eat hummus, Ezekiel bread slice; and cherry tomatoes. Very filling. Stays with one for several hours.

[@bettyglick2679]

You guys are the best! Thank you for all you do 💚

[@lisengel2498]

I just love listen to these conversations - and dr Barnard is so clear, informative and very inspiring. Even if I already know most of it - I love to listen - 🙏🌷❤️

[@marianneolivier7170]

Thank you for this video!!

[@heatherupstone1614]

Can’t wait to see you tomorrow!!! So excited!!! 🎉

[@FiberFairy22]

Beautiful lead-in question to how do bones actually get stronger/denser, Chuck! And what a fantastic answer from Dr. B :D

[@j.burton5220]

Thanks for this! So helpful and entertaining.

[@allencrider]

The #1 vegan food for strong bones is exercise!

[@extropiantranshuman]

consume exercise :) Food can come in many forms and not all are physical items you shove down your gullet lol.

[@sharonloomis5264]

In other words, get up! Walk! But it's raining and cold. No umbrella! I know! Walk indoors. Nonstop for at least one hour. That will equal one mile for me. At 75 don't power walk. Just meander. Garbanzos are good on a salad. Sorry, being silly. Will start walking. Starting today. Have a nice day.

[@carmenmarcinkiewicz7149]

I really like this format!!

[@butterflylove2642]

I do too!!!

[@rosekimbeng9365]

Thanks for sharing ❤️ 👍

[@josecancela8579]

Thank you for the direct way of expressing each idea. Some doctors go into so.many details that you lose track of the main idea.

[@momagainstmac]

Love the content!

[@camiedes7488]

Thank you Dr. Barnard👑 and Chuck👑 Plant based Diet does it all... Thank you so much for your Amazing advice... Chuck and Dr. Barnard, appreciate if you could do Food for Patients with Cancer early stages onwards, what is good and what is not good! Look forward to hear from you... Thank you💝

[@robinsingletary6471]

Thaaaank U guys....🥰🥰🥰

[@User12357]

Thank you very much 🙏 for this video and informations 👍 👍 💐 ☘️ 🌟

[@gm7304]

1st time here You guys are very Good Thank You. great show

[@linedallaire6637]

You are a star for us

[@gailkoelmeyer7650]

Try the Moringa plant/ tree..otherwise called the Drumstick tree, or the, Miracle Tree..it is easy to gow, literally saves lives...it's leaves and aspargus like bean pods are rich in calcium, etc

[@beanburrito8903]

We ❤ love these guys.

[@lazur1]

Confusion re a plant diet & weak bones: A lighter body steps lands lighter, thus stimulating less bone. Probably a non-issue, but resistance training keeps bones strong.

[@jpintero6330]

Yes, you must reach a certain mechanical intensity to trigger bone growth, and heavy weight training does this, as does jumping on one leg.

[@extropiantranshuman]

Greens are the best option - because the infrared they emit due to the green color inside the digestive tract can stimulate bone growth from within!

[@postanimaluseworldpauw8287]

Hello from Jenkintown, PA

[@gilliandunne6401]

Any chance of bringing the live show to Canada some time soon? 😃

[@suemichaelsen8486]

Years ago, a test showed my arms have equal strength. I groom dogs and practice Tai Chi bilateral training. Thank you, Dr Barnard and the other wonderful Doctors for teaching Rockford, IL, to eat healthy. I have all your books.

[@DS-zj2on]

Keto, high fat, etc. etc.--ruined my health. Now on Cleveland Clinic cardio non-fat diet and I feel stronger, breathe better while walking. So for cardio people...and insulin resistance people as he said...

[@rbbiefah]

Kale , collards and turnip greens have 250-254mg calcium per 100g (raw) (must eat 400g per day ) moringa has 185mg calcium per 100g (raw) must eat 550-600 g per day taking veld grape and D3 are important the greens also supply magnesium and vitamin K which are needed for strong bones

[@Nina-hk7ub]

Saw Dr. Batiste at the vegan cruise. He’s great!

[@natalietannerblogger-theed9419]

A vegan cruise? That sounds awesome! I'm just picturing all the food opportunities on a cruise being VEGAN. WOW!

[@Nina-hk7ub]

@@natalietannerblogger-theed9419 Holistic Holiday at Sea

[@ishunepali5886]

Are you hosting live ?

[@RipNTara]

See you guys tomorrow!

[@annamurtaugh3435]

Love this!

[@charlesklein1025]

You are absolutely right about how a calcium supplement can get into your kidneys. Years ago a nutritionist had me taking calcium for my blood pressure and I wound up with a very bad kidney stone! And my doctor took me off the calcium immediately and I never had a problem afterwards

[@sw9406]

There was a question regarding magnesium but it wasn't discussed. Do we need to supplement with vegan magnesium?

[@yerri1622]

❤Dr.Barnard

[@ThePerfectantithesis]

Sesame tahini is a good source of calcium. Celery is a good source of nutrients for bones and teeth too.

[@heidifalzon1479]

Which beans are best? And how do you prepare them healthiest way? And what do you eat them with? Please help !!?m

[@malainig3867]

Finger Millet. Very high in Calcium. It has the highest calcium content among all cereals (344 mg/100 g)

[@107judy]

The problem is in supplementing K1 not K2, which is harder to make from K1 sources, that include the green leafy vegetables, especially as we age. Both forms of K are not the same. The only plant-based food source of K2 is natto and possibly fermented chickpeas.

[@dinamariea61]

I started taking Dr. Fuhrman’s Osteo Biotect for bone support. It is vegan, as food derived calcium as well as vit K2 and D3.

[@geraldine7101]

Okra is also high in calcium

[@sharon-qc3gn]

Yes but how much do you eat daily that helps? 3-4 cups of greens and beans daily? To give u what a daily supplement can?

[@extropiantranshuman]

you're coming all the way out to where I live for me? Wow everyone comes my way for me - so I don't have to go out for them. It's awesome!

[@paulveg8524]

Baked beans on toast is a very popular light meal here in the uk

[@juliepayn7696]

Can't wait for you to tomorrow. A dream comes true.

[@DrGayleDelaneyDreams]

@ 12:10 Our wonderful Dr. Barnard says to a caller it's good to eat a lot of Brown Rice. Could he comment of DR. Greger's reporting for over a year that it has too much arsenic (varying by where grown) in it so to avoid or greatly reduce amount eaten. This and raw veggie contamination reports are very troubling. How to decide. We have tentatively cut both out (OOUCH!) pending confirmation or clarification. P.S. This format is very efficient and engaging. Masterfully curated questions, thank you, Chuck, and expert responses by Dr. Barnard. Thank you. both!

[@broddr]

The reason rice from southern US can be high in arsenic is because arsenic was used as an insecticide on cotton fields for centuries. And now many of those fields are used to grow rice. So buy rice from California or soak or parboil the rice and discard that water before cooking.

[@kaypee4704]

Soak rice 30 mins wash & drain until clear water (about 3x) then boil and strain….

[@sharonloomis5264]

What about coconut oil. It is saturated. Sometimes I miss certain foods. So I buy a vegan butter once or twice every six months. However, they all contain saturated fat. My cholesterol is high. Vegan for years. 20 years almost raw. My doctor said it's my liver. Vitamin D3 is my choice. D2 constipated me. Allergic to Statins. Oh well.😅

[@jannacoyote4246]

What about calcium supplemented veggie milks? 😯❓🤷🏻‍♀️❓😯

[@murraybrockway6540]

Corn oil is high in Omega 6 fats which promotes inflammation if not balanced with enough Omega 3 fats. Corn oil is also chemically extracted, so you get some chemical residues. Watch the temperature when cooking with cook oil because you'll get gummy residues on your pans. 120 calories per tablespoon, skip the oil and eat organic corn instead.

[@jamesmoore4023]

Please disclose all investments in beans. Just kidding. I love them. Thanks for all the good regular info you share.

[@vince1229]

Chuck has had gastric bypass. This inevitably leads to anaemia, calcium metabolism problems, osteoporisis, teeth problems and a plethora of nutrient malabsorption issues. Going plant based is going to multiply this many times. And he will be a young, skinny diabetic with sarcopenia, kidney and heart disease and a fatty liver.

[@georgannecollett8047]

can i ask Dr Barnard....will eating spinach with calcium high foods like Kale, negate kale calcium too...or is that ok?

[@alicecooper1066]

Super committed WFPB , very healthy eating. Very little processed food. Diagnosed with osteoporosis 3 months ago with a score of 3.8. I’m only 60!

[@11235Aodh]

Have they been feeding you a lot of milk when you were younger? :( Try incorporating some natto into your diet, it will help.

[@jpintero6330]

You need 4.5 servings of broccoli to equal the level of calcium in one glass of milk (about 270mg). It is there in the broccoli, but normal people cannot eat that much broccoli every day. Even then, if a woman needs 1000mg/day, it does not take a genius to understand that WFPB is too low in calcium. Beans have some calcium, but the phytic acid blocks it. Drinking a few glasses of fortified soy milk will help get you to the RDA.

[@jpintero6330]

I can give you some advice to help build back your bone density. I know first hand the following things build back bone: Biosil drops twice daily, marine collagen, strength training three times per week, a daily scoop of AOR Advanced Whey protein (or Immunocal) with 8 oz of soy milk taken at the same time as vitamin D supplementation daily, and 75 grams of sockeye salmon (canned with bones) every day. Trust me! I know that some of these things are not vegan, but after twenty years I figured I would help myself a little bit! The results have been life changing. You can have a great life ahead if you treat your body with what it needs right now. 60 is very young and you can reverse this damage.

[@dinamariea61]

I have been WFPB (initially vegan) for 12 years and my calcium is at a good level without me even trying. But I found out my Vit D is low even though I take supplements. That may be one of the reason for my lower bone density. Also vit K is important but no tests check for that that I get. So now I eat Natto most days and doubling my vit D supplement. It is a work in progress. My bone issues started when I was a carnivore and I am convinced my vegan diet slowed the progression of the disease.

[@dinamariea61]

Per Dr. McDougall if you have osteoporosis he suggests limiting legumes and rice due to the protein. He says keep protien low. That is opposite of what a lot of other doctors say but so far everything I have done that McDougall recommends as been positive for me.

[@adiposerex5150]

You can still synthesize Vitamin D on a cloudy day due to full spectrum (ultraviolet) light still available.

[@vderak1]

Can calcium supplements cause gallstones? When my son was little I was giving him liquid calcium and I had issues with gallstones and had gallbladder removed when he was five but I believe I had stones ten years prior but didn't cause issues until I had my son. Then when he was 14 he had gallstones and had his gallbladder removed as well. So then I was wondering if it has something to do with genetics or calcium supplements.

[@lynneshrode2927]

Love this twosome, bringing truth to us plant based peeps. 🌱 thank you for all of your advice. 💚

[@rwh4114]

Credibility alert! After hearing Dr. Barnard I checked my frozen broccoli and Brussel sprouts. 3 ounces of broccoli yields 4% of the RDA and the same for brussel sprouts. So to get just half of the RDA would require eating over 2 pounds of either/both.

[@extropiantranshuman]

yes and beans are pretty low too. Idk why he recommends any of these when barley grass powder has the most calcium of any food, wheatgrass (actually most grasses), spices like basil, dill, marjoram, etc., celery seed, etc. - these have lots of calcium within them! Why he sticks up his nose to grass when it's where cows get their calcium, yet recommends stuff really low in calcium beats me. Also beans are acidic with anti-nutrients (even if they say cooking removes them - because it cools off in your body) - so why talk about it in calcium discussions?

[@karen-zb7pu]

But when you recall that daily requirements are based on the SAD diet where 60 percent of calcium is not absorbed, the 4 percent in broccoli takes on a different look. You could, roughly, multiply that 4 percent by 6 to get an equivalent amount

[@extropiantranshuman]

@@karen-zb7pu it really doesn't - because that 4% is not all absorbed either - so it's not really an apples to apples comparison. Why care about broccoli when a spoonful of dried basil has about the calcium level of a half cup of cottage cheese?

[@gerrihowitt3965]

What about Ale cal supplement..

[@dikediora_mma]

Thanks to your committee. You're doing a great job. Can you talk about African indigenous plants as most of the plants (straw & blue berries, Arugula etc) are very difficult to obtain here.

[@ube4856]

Obtain where? Strawberries and blueberries and arugula are very easy to obtain if you’re in the states. You can grow them very easily in most parts of the country. I garden, I’ll give you any tips if you want

[@dikediora_mma]

@@ube4856: Here is NUGERIA, Africa.

[@catherinewilson1079]

What about the need for vitamin K2 to transport said Calcium to our bones?

[@robinhart1390]

I’ve been vegan plant-based for 3 1/2 years now. I just got a bone density test at 865 just to get a baseline and they say I have the beginning stages of osteoporosis which was shocking to me since growing up my whole life I was a huge dairy person. My bone density was -2.5 so I’m wondering what I can do to build my phone density?

[@mariefalk5176]

What about tofu soy hiw much can one eat hade no thyroid what to think about

[@rebelraccoon9018]

Bring back the humble beans 😁💪

[@blaq2handle]

Where can I find a Doctor like Dr. Neal Barnard in Austin, TX

[@dream7souls]

And in Naples, FL

[@trudywretched]

Yet another doff of the hat to these two fine upstanding gents.

[@DebyCedars]

I've been a vegan for almost 2 years now. I was recently diagnosed with osteopenia. I already eat a lot of hummus and chick peas. My OBGYN has prescribed me to take calcium and vitamin D supplements. I'm now taking vita fusion calcium and vitamin D gummies. I already do physical therapy excercises for my lower back. I recently added 2 pound ankle weights. I heard that low intensity vibration plates can help. Do have any advice for me, besides upping my broccoli intake?

[@jpintero6330]

I can give you some advice to help build back your bone density. I know first hand the following things build back bone: Biosil drops twice daily, marine collagen, strength training three times per week, a daily scoop of AOR Advanced Whey protein (or Immunocal) with 8 oz of soy milk taken at the same time as vitamin D supplementation daily, and 75 grams of sockeye salmon (canned with bones) every day. Trust me! I know that some of these things are not vegan, but after twenty years I figured I would help myself a little bit! The results have been life changing.

[@jpintero6330]

One more thing... 2 pounds is not enough for weight training. As fast as possible try to work up to 10 pound weights or more. You must reach a certain mechanical intensity to trigger bone growth, and heavy weight training does this, as does jumping on one leg.

[@albania18]

U can drink a spoon of molasses on warm water with a squeeze of lime/lemon juice..and definitely need to work out for strong bones

[@annemccarron2281]

Prunes (3-4 daily) are supposed to increase bone density.

[@paperfrost]

Avoid excess oxalate intake as well as too much vitamin A. Oxalate grabs onto minerals, inhibiting absorption. There is research indicating women who consume excess vitamin A increase their risk of osteoporosis. Carrots and sweet potatoes and spinach are high in both oxalates and beta carotene, which the body converts into vitamin A. It is helpful to get vitamin D from the sun or a UVB lamp, because supplementation doesn’t provide all of the natural forms of vitamin D made by your own body.

[@wadepatton2433]

Oils, here's the way I deal with them now. I only use enough to prevent sticking on my 100-year-old iron and steel pans. I use peanut oil for this purpose, but I never buy oil and always have fresh. How? I only buy natural peanut butters with the oil floating on top. I always pour off the majority if not all of this floating oil. That's all the oil I need for using my cookware. Been doing the WFPB thing for eight years at this point. LOVE IT!

[@extropiantranshuman]

what about just not cooking or cooking iwth broth?

[@wadepatton2433]

@@extropiantranshuman Fine for you, is not how I roll.

[@extropiantranshuman]

@@wadepatton2433 I'm not sure how that's SOS free but well that's up to you to figure out.

[@wadepatton2433]

@@extropiantranshuman It's not silly. I've been eating plants first for EIGHT years and this changed my health and also I "get by" with some limited exposure SOS!!! Open your mind. I ate SAD for 48 years, NOW I eat better but I do NOT eat to your "standard" and I do not ever "aspire" to. AS the good doctors says in this video (in case you didn't watch it), "Oil is not toxic, a little bit won't kill you." Realize some of us are older and wiser and also VERY much healthier than we used to be. Also I love antiques and will not retire my century-old cookware because that's not an ecologically correct thing to do. Look at the whole picture. Fin.

[@extropiantranshuman]

@@wadepatton2433 you can give away you're cookware - but it sounds like you want things a certain way. Fine - don't bring me into it. Congrats on eating better. Well I think he's talking more isolated oil than whole food like yours, and while I agree it's good to have some fat in your diet, it's still good to be careful of excess. I guesss it would be a waste to throw away the oil - but that just means you can just eat peanuts themselves and not worry about the pan - but I guess you use it to get your iron.

[@vidyasagarkumar2650]

for Vitamin B1

[@studentaccount4354]

Whole grains, beans, ...google it.

[@PeacefulAbiding]

I read somewhere that calcium is not absorbed in the oresence of protein. Dunno if it's true. Would like to hear about this.

[@Gypsyxo0127]

Speaking of Menopause, if you're post menopause your estrogen levels are at zero, so if one is on HRT, getting the estrogen we've lost, that protects us from heart disease, heart attack. So why would estrogen be a problem?

[@dimif2351]

And fava beans (foul muddamas) in Egypt

[@extropiantranshuman]

I thought there's an issue with favism in that area? Or is it just me?

[@colinlong2086]

Hummus and Guacamole with baked potatoes

[@MsPearl_]

1 - Green Vegetables. 2 - Beans ( is channa and soy high in estrogen and should be avoided by women with hormone issues? PCOS or fibroids? )

[@bigant5552]

Dropping 💎

[@nancyherrmann2491]

I was diagnosed with osteo. My doctor recommended that I take alendronate supplement. The other day while on KZbin a doctor had a podcast regarding taking this medicine hardens my bones which you really don't want. I'm so confused whether I should take this or not. I need to add that I have been plant-based for 25 years. And feel I eat lots of beans fair amount of greens. I do take calcium supplement with boron and vitamin d. I'm so on the fence with the continuation of this medicine. I don't know what to do. Thank you Nancy from Connecticut

[@extropiantranshuman]

hey I was born in connecticut! The reason why you don't want hard bones is that they can fracture. That's how it gets stress shocks - it's so hard that it has enough weight and not enough flexibility to handle impacts from the ground! So a little flexibility helps to handle pressure waves rippling through your system. Still you don't want bones so flexible that that would make it break too! I heard how fluoride makes teeth brittle - so brittle means hard but easy to break or shatter. Maybe that's what they're referring to? There's a condition called Osteopetrosis (petr, not por) where bones are too dense. Bones are made of more than just calcium - they're made of connective tissue as well as where blood is borne and comes out of the bones into the body - they need to bend and grow iwth the flow. It's like putting a treehouse in a tree - if the treehouse is an overly dense bone and the branches are blood vessels - you can see that where the blood vessels need to go can eventually not fit into the treehouse. Same with bone - they need to grow and adapt to changing circumstances and can't if they're overly dense. Yes the NIH says side effects of alendronate are brittle bones! I personally feel with the anti-nutrients in beans I don't believe it's going to help bones (I personally get bone pains after eating beans) - so idk why Dr. Barnard recommends this. Also the ones he recommends just don't have enough greens. I personally eat barley grass powder and that remineralizes bones well - it has the most calcium of any food on the planet! After that basil, wheatgrass, dill, etc. However, I do agree with neil about calcium supplements being bad - because they come with acids that neutralize the calcium - so how is it going into your body? Also where's your vitamin K2? Have you been eating fermented foods along with your greens - like saurkraut and natto (ok I see why he recommends beans now - but still you can get k2 from lichen)? Do you exercise? I mean there's only so much to work with with the info you gave here lol.

[@11235Aodh]

Try also eating natto, it will help aswell.

[@VintagePrincess27]

I’m in the same boat ...I also saw that dr. that said the meds make the bones worse. It’s so confusing. If you get a reply can you share any info. Thank You 😊

[@MrFlasher666]

You mention whole grain rice but a lot of WFPB gurus are saying cut back on brown rice because of the arsenic levels, esp. in rice from the southern US. But I believe Dr Barnard said in a recent program that although in theory this is a problem ( the levels are much higher than the safe limit defined for arsenic in the water supply) in fact this does not seem to cause problems for us. Where is the evidence that bears this out?

[@johnremesat4464]

Soak grains and beans for 1 to 2 hours and then dump out the water

[@broddr]

The reason rice from southern US can be high in arsenic is because arsenic was used as an insecticide on cotton fields for centuries. And now many of those fields are used to grow rice. So buy rice from California or soak or parboil the rice and discard that water before cooking.

[@aureliaglenn2220]

​@@broddrI even soak the brown rice from California, because soaked rice takes significantly less time to cook, by half.

[@murraybrockway6540]

I have to supplement calcium because I don't absorb enough from my beans and greens. Anything to help absorb the calcium I am eating?

[@curious1366]

That's what Vit D is for. The sunshine form of Vit D is best in my opinion.

[@murraybrockway6540]

@@curious1366 not everyone can do sun

[@murraybrockway6540]

@@curious1366 I have malabsorpion- too little stomach acid, digestive enzymes and bile. Vitamin D doesn't fix that or I would have recovered after a summer of digging drainage trenches for the back yard.

[@murraybrockway6540]

@@curious1366 I would except for the skin cancer risk in my family. Occasionally medicines and supplements make me more sensitive to sun. It sucks.