Osteoporosis causes nearly nine million fractures globally every year. Many researchers believe that diet largely contributes to the risk of osteoporosis. Therefore, there are certain foods that you need to avoid to reduce the risk of osteoporosis. Here are five foods that you should avoid as per the Standard American Diet (SAD).

1. Sodas & cola 

Phosphorus is an important mineral for the structure and function of the cell, but when consumed in excess, it has innumerable adverse effects on general health, metabolism, and bone density. It extracts calcium from the bones, which eventually comes out as urine. Also, it is quite hard for the kidneys to process that much phosphorus. Even sugar-free sodas have a large quantity of phosphorus.

2. Carbohydrates & refined sugar 

When blood sugar levels are elevated, it accelerates the glycation process. In glycation, glucose is attached to proteins such as elastin, and collagen, which eventually makes them quite rigid. These rigid proteins are also referred to as advanced glycation end products (AGEs). These trigger innumerable inflammatory reactions. As one is aware, inflammation in the body causes quite a lot of complications, which include aging skin and severe damage to the bones. Some of the top foods to prevent glycation include candy, cakes, canned soup, biscuits, granola bars, and pretzels.

3. Burnt foods 

While charred foods can make one drool for more, it is quite bad for one’s health. AGEs are also present in charred and burnt foods. It is believed that foods that are grilled, baked, seared, broiled, and toasted increased AGEs in foods by nearly 10 to 100 times as much as any uncooked food. Healthier cooking options include steam, slow cook, pan-fry, or boiling. In addition, foods that are rich in animal fat and protein like red meat, butter, highly processed foods, and cheese are quite high in AGEs and should be consumed in moderation.

4. Salt

Research shows that excess salt intake (more than 2,300 mg) could result in a 1% bone loss each year. This may not sound much, but as one age, this could be a life-threatening number. Pre-packed foods and fast foods are a staple diet for many, contributing to significantly higher salt intake. Bagels, instant soups and instant foods, salad dressings, cheese, cured meats, processed foods, and frozen foods are filled with excess salt. Therefore, one should stay away from such foods.

5. Non-organic vegetable and fruits 

Thanks to the continuous efforts made by food activists and nutritionists, the country is slowly using organic products. The chemicals used in non-organic products like fruits and vegetables are known to contribute to severe bone loss. Additionally, pesticides used in foods can reduce fertility and cause ADHD.

Avoid the above-mentioned foods to reduce your chances of getting osteoporosis. Moreover, consult your doctor to make additional lifestyle changes.