Is Milk Bad or Good For Us?
Throughout history, milk has
usually been regarded as a vital part of a balanced diet. Popular sayings and
slogans such as "Milk: it does
a body good" and "Got Milk?" have brought milk into the
mainstream media and further propelled the notion of it being a main staple of
proper nutrition.
Milk is frequently found at the
top of many household grocery lists in the US and parts of Europe, but is
rarely consumed in Asian and African countries.
Milk can come from many different
species. Cows, sheep and goat milk are the most popularly consumed. There are
also many "milk alternatives" available such as soymilk, almond milk,
coconut milk and hemp milk.
This article will focus on cow's
milk. Even cow's milk comes in many varieties including flavored, lactose-free,
milk with added omega-3s, hormone free, organic and reduced fat milk.
Whether milk is actually a
healthy choice depends on the individual and type of milk being consumed. Some
milk is high in protein, low in added sugar and free of unnecessary additives,
but there are also flavored milks that have just as much sugar as a can of
soda.
For someone with a milk allergy,
any kind of milk would be off limits. Lactose intolerant individuals may be
able to tolerate lactose-free milks depending on their level of intolerance.
Vegans avoiding animal products would not consume true milk at all and would
likely opt for a milk alternative such as soy or almond milk.
Contents of this article:
1.Nutritional breakdown of milk
2.The case for milk
3.The case against milk
4.Precautions
5.Your best bet
Nutritional breakdown of milk
One cup of milk is considered one
serving. The nutritional breakdown of milk depends on the fat content. Whole
milk with 3.25% fat contains 146 calories, 8 grams of fat, 13 grams of
carbohydrate and 8 grams of protein in one cup. One cup of nonfat or skim milk
has about 86 calories, 0 grams of fat, 12 grams of carbohydrate and 8 grams of
protein.
Is Milk really good for us?
Some important nutrients that
milk provides are:
Calcium
Calcium has many functions in the
body, but its primary job is the development and maintenance of healthy bones
and teeth. Calcium is also important for blood clotting and wound healing,
maintaining normal blood pressure and muscle contractions including heartbeat.
It is important to try to pair
calcium-rich foods with a source of vitamin D to improve absorption.
The National Institute of Health
recommends 1,000 milligrams a day of calcium for individuals over 18 years of
age. There are 306 milligrams of calcium in one cup of skim milk.
Choline
Choline is an important nutrient
that helps with sleep, muscle movement, learning and memory. Choline helps to
maintain the structure of cellular membranes, aids in the transmission of nerve
impulses, assists in the absorption of fat and reduces chronic inflammation.
Potassium
High potassium intakes are
associated with a reduced risk of stroke, heart disease, high blood pressure,
protection against loss of muscle mass, preservation of bone mineral density
and reduction in the formation of kidney stones. A high potassium diet is
associated with a 20% decreased risk of dying from all causes.3
The recommended daily intake of
potassium for all adults is 4,700 mg per day.
Vitamin D (fortified)
Vitamin D is important for the
formation, growth, and repair of bones. Vitamin D also plays a role in calcium
absorption and immune function.
Vitamin D deficiency has been
associated with osteoporosis, depression, chronic fatigue, muscle pain, PMS,
hypertension, and breast and colon cancer.
Milk also provides magnesium,
phosphorus, vitamins A, riboflavin, vitamin B-6 and vitamin B-12.
The case for milk
Bone health
Everyone has heard that milk is
good for the bones, and that is because milk is one of the primary sources of
vitamin D in the American diet, as well as a good source of calcium. However,
adequate calcium and vitamin D intake is not enough to prevent osteoporosis.
A study in 40,000 Norwegian women
discovered that those who drank milk as children and continued to do so
throughout adulthood had a significantly lower chance of developing breast
cancer.
Regular physical activity and
strength training, along with not smoking and eating a diet low in sodium and
high in potassium also contribute to overall bone health and a decreased risk
of osteoporosis.
Brain health
Researchers from the University
of Kansas found that consuming more dairy is associated with a higher amount of
glutathione - a powerful antioxidant - in the brain, among older adults.
Milk drinkers who met the
recommended three daily servings of milk and milk products had antioxidant
levels that were approximately 30% higher compared to adults who got less than
half a serving. While more research needs to be done, this study suggests a new
potential benefit of adults getting enough milk in their diets.
Blood pressure and heart health
An increase in potassium intake
along with a decrease in sodium intake is the most important dietary change
that a person can make to reduce their risk of cardiovascular disease,
according to Mark Houston, MD, MS, an associate clinical professor of medicine
at Vanderbilt Medical School and director of the Hypertension Institute at St
Thomas Hospital in Tennessee.
In one study, those who consumed
4,069 mg of potassium per day had a 49% lower risk of death from ischemic heart
disease compared with those who consumed less potassium (about 1,000 mg per
day).3
Unfortunately, according to the
National Health and Nutrition Examination Survey, fewer than 2% of US adults
meet the daily 4,700 mg recommendation.
Leafy greens like spinach and
kale are the best sources of potassium, along with citrus fruits, bananas,
tomatoes, prunes and dairy products like milk and yogurt.
Depression
Adequate vitamin D levels support
the production of serotonin, a hormone associated with mood, appetite and
sleep. Vitamin D deficiency has been associated with depression, chronic
fatigue and PMS.
Muscle building and weight loss
Milk is a natural source of
high-quality protein. Maintaining a healthy amount of muscle is important for
supporting metabolism and contributing to weight loss and weight maintenance.
The case against milk
Some people choose to not consume
dairy in order to follow a vegan diet, which means avoiding any foods that come
from an animal, including milk, cheese, eggs and honey.
Others may cut dairy out of their
diet as an acne treatment, or when following the popular "Paleo"
diet.
Humans are the only species who
continue to drink milk after being weaned.
American food journalist Mark
Bittman challenges the notion that milk should be the first food you turn to
for good bone health. In a New York Times article, he states that:
"The rate of fractures is highest in milk-drinking countries, and
it turns out that the keys to bone strength are lifelong exercise and vitamin
D, which you can get from sunshine.
Most humans never tasted fresh milk from any source other than their
mother for almost all of human history, and fresh cow's milk could not be
routinely available to urbanites without industrial production.
The [US] federal government not only supports the milk industry by
spending more money on dairy than any other item in the school lunch program,
but by contributing free propaganda as well as subsidies amounting to well over
$4 billion in the last 10 years."
Allergies, intolerances and sensitivity
Lactose intolerance is a
condition in which a person lacks the enzyme to break down the sugar found in
milk for proper digestion. Those with lactose intolerance may experience
bloating, flatulence or diarrhea when consuming milk and milk products.
Drinking lactose-free milk, which
has added enzymes to help with lactose digestion, may ease or eliminate these
symptoms. Levels of lactose intolerance vary per individual. One person may be
able to tolerate aged dairy with low levels of lactose such as yogurt and hard
cheeses. However, another may be unable to tolerate even a splash of milk in
their coffee.
Those with an actual milk allergy
must strictly avoid milk and dairy in any form. Symptoms of a milk allergy can
include asthma, eczema, gastrointestinal distress, as well as bleeding,
pneumonia, and even anaphylaxis (shock).
Different from both allergies and
lactose intolerance, some people have sensitivity to the casein (a type of
protein) in milk. This sensitivity can trigger inflammation throughout the
body, which may produce symptoms such as sinus congestion, acne flares, skin
rash and migraines.
Most people can consume dairy
without any of these issues, but if you suspect that dairy could be causing
some of these symptoms, seek out a dietitian to conduct food sensitivity
testing or to help you determine whether following a dairy free diet may
improve your condition.
Flavored milks
On its own, milk is high-nutrient
food containing naturally occurring sugars. However, many manufacturers load
flavored milks with added sugar, syrups, artificial sweeteners, binders and
unrecognizable ingredients.
Always read the ingredient label.
Manufacturers can stick whatever they want on a package to make it look
healthy, but they cannot hide the actual ingredients. All dairy products will
contain some natural sugars, but look at the ingredient label to make sure that
no added sugar or sweeteners have been added.
Precautions
Consuming too much potassium or
phosphorus, both of which are high in milk, can be harmful to those whose
kidneys are not fully functional. If your kidneys are unable to remove excess
potassium or phosphorus from the blood, it could be fatal.
High calcium intakes have been
linked with an increased risk of prostate cancer in some studies. However,
others have found no associations between prostate cancer and calcium intake.
Milk might be dangerous for Health?
Your best bet
If you do decide that consuming
milk is right for you, what kind should you choose?
Recent studies from the United
Kingdom show that organic milk from pasture-raised cattle has higher rates of
beneficial fatty acids than conventional dairy.
Conventionally raised dairy
cattle (most of the milk available is from cattle that are considered
conventionally raised/non-organic) are fed primarily grain and often have
limited access to roam and graze.
Source: medicalnewstoday.com
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