Studies left and right are proving that the milk mustaches in those “Got Milk?” ads are covering up more than upper lips. The desperate dairy industry is using a massive advertising campaign to promote its product as healthy. But it seems that the answer to healthy bones may lie in beans, nuts, and grains.

Numerous medical studies indicate that rather than preventing fractures, cows’ milk may actually increase a person’s chances of sustaining broken bones. The reason why may be the fact that animal proteins produce poisonous byproducts and our bodies buffer the calcium along with the toxins before they’re eliminated. So, when we consume cow’s milk, our bodies have to use the calcium it contains plus calcium that’s already stored in our bodies—including in our bones—to break down the toxins. So for every glass of cow’s milk we drink, more and more calcium is leached from our bones.

It stands to reason, then, that we would easily be able to absorb calcium from plant-based foods. Oranges, figs, and greens such as kale, broccoli, and collard greens are top calcium contenders. But there’s a great reason to include soy beans, legumes such as edamame, white beans, and almonds (as well as other nuts, beans, and grains) as part of your bone-boosting diet.

Most of us aren’t familiar with phytate, a compound found in all plant seeds. But we should be.

Phytates stop bone dissolution in ways similar to that of osteoporosis drugs such as Fosamax, but without the harmful side effects. Recent studies that measured bone strength found that “dietary phytate consumption had protective effects against osteoporosis and that low phytate consumption should actually be what’s considered an osteoporosis risk factor.”  A study on women specifically found that those who ate the most phytates had a “significantly” lower risk of broken bones, including hip fractures.

Don’t fall for a glass of white lies. For bones of steel, pile your plate with plants.