Others believe that dairy may even be bad for health if people consume too much of it. Calcium is a necessary mineral. It helps build strong bones and is necessary for other functions, such as muscle contraction and nerve transmission. Dairy also contains other important nutrients for bone health, such as phosphorus, magnesium , vitamin D , and protein.
Without enough calcium, a person may be at risk of osteoporosis. This condition causes bones to weaken and leaves them prone to breaking. The National Osteoporosis Foundation explain that people need adequate calcium and vitamin D to prevent bone loss and osteoporosis.
Although dairy products may contain more calcium than many other foods, evidence suggesting that consuming dairy can prevent bone fractures seems conflicting. For example, one systematic review and meta-analysis suggests that as dairy intake increases, the risk of osteoporosis and hip fracture decreases in some studies. However, this was not the case in all the studies included in the analysis. It is also important to explain that many other factors can affect bone health, including exercise, smoking status, alcohol use, and changes in hormone levels during aging.
One long term Swedish study that involved more than 61, women and 45, men found a potential link between higher milk intake and higher mortality and higher incidence of bone fractures. For example, the women who had hip fractures and higher milk intake may have been drinking more milk because they were at risk of hip fractures. The study authors caution that the results do not take into consideration other lifestyle factors and health conditions. Another long term study of 94, Japanese people found the opposite association, with a lower risk of mortality tied to increased milk consumption.
Overall, the majority of research on dairy suggests that milk is beneficial for bone health and cardiovascular health. One thing that is clear is that calcium and the other nutrients that milk provides are necessary for bone health. Those who cannot or choose not to consume dairy should consume other calcium-rich foods or speak to a doctor about whether they need a calcium supplement.
Learn more about 18 nondairy calcium-rich foods here. Saturated fats are also present in meat, some processed foods, coconut oil , and palm oil. As a result, many full fat dairy products do not appear in heart-healthy diet recommendations. The AHA advise people to choose fat free or low fat dairy products to obtain calcium without the saturated fat. The National Heart, Lung, and Blood Institute also recommend that people choose low fat or fat free dairy products as part of a healthful diet.
However, recent evidence suggests that the link between saturated fat and heart disease is not as strong as people once believed.
One review states that some people have exaggerated the role of saturated fat in heart disease. They also have a 17 percent lower risk of dying from the disease. The Life After Cancer Epidemiology study found that, among women previously diagnosed with breast cancer, those consuming one or more servings of high-fat dairy products e. Regular consumption of dairy products has also been linked to prostate cancer.
Many Americans, including some vegetarians, still consume substantial amounts of dairy products. And government policies still promote these products, despite scientific evidence that questions their health benefits and indicates their potential health risks. Though dairy is marketed as an essential food for strong bones, there is more to the story.
Some important things to consider include potential health problems like heart disease, certain cancers, digestive problems, and type 1 diabetes. Do you want to lose unwanted weight? Improve or even reverse diabetes? Many studies document how their genes have changed to accommodate dairy products in the diet 2.
Humans are the only species that consumes milk in adulthood, as well as milk from other animals. Dairy was not consumed until after the agricultural revolution. The main carbohydrate in dairy is lactose, a milk sugar composed of the two simple sugars glucose and galactose. However, many people lose the ability to break down lactose in adulthood 3. People who are lactose intolerant have digestive symptoms when they consume dairy products.
This includes nausea, vomiting, diarrhea and related symptoms. However, keep in mind that lactose-intolerant people can sometimes consume fermented dairy like yogurt or high-fat dairy products like butter 5.
You can also be allergic to other components in milk, such as the proteins. Three out of every four people in the world are intolerant to lactose, the main carb in dairy. Most people of European ancestry can digest lactose without problems. A single cup ml of milk contains 6 :. It also boasts decent amounts of vitamin A, vitamins B1 and B6, selenium, zinc and magnesium, alongside calories, 8 grams of fat, 8 grams of protein and 13 grams of carbs.
Calorie for calorie, whole milk is quite healthy. It offers a little bit of almost everything your body needs. Keep in mind that fatty products like cheese and butter have a vastly different nutrient composition than milk.
Dairy fat is very complex, consisting of hundreds of different fatty acids. Many are bioactive and can strongly impact your health 7. Grass-fed dairy is also much higher in fat-soluble vitamins, especially vitamin K2 , an incredibly important nutrient for regulating calcium metabolism and supporting bone and heart health 10 , 11 , 12 , Keep in mind that these healthy fats and fat-soluble vitamins are not present in low-fat or skim dairy products, which are often loaded with sugar to make up for the lack of flavor caused by removing the fat.
Milk is quite nutritious, but nutrient composition varies by dairy type. Dairy from grass-fed or pasture-raised cows contains more fat-soluble vitamins and beneficial fatty acids. Calcium is the main mineral in your bones — and dairy is the best source of calcium in the human diet. Therefore, dairy has many benefits for bone health. For starters, it causes excess mucous production, which makes it harder to breathe during workouts.
Once that breathing is affected, your fitness performance will suffer. Dairy can also constrict blood flow and make the crucial delivery of nutrients and oxygen to the cells less efficient. Animals raised for meat have short lives: Chickens and pigs are killed at just a few months old while cows are about three years old. Dairy cows, however, must endure being strapped to milking machines for five years their normal life span is 15 to 20 years , and their existence is almost too sad to fathom.
Between 70 to 95 percent of BIPOC communities suffer from lactose intolerance, where consuming dairy will make them feel sick. The good news? For the best plant-based kinds of milk that we tasted tested, check out this list. Is Milk Bad For You? Karen Asp Published: April 10,
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