Is Milk Really Worth All That It's Promoted To Be?

Did you drink your milk today? Well if you haven’t, this may not be as bad as you think. In the article titled “Is milk bad for you? Here's what the science says.” Many points are made that milk may not be as beneficial as we think. Let us first break down, however, why milk is used and how it evolutionarily works. It is very important for calves to drink their mother’s milk because of the predator prey response. Milk has the nutrients this calves need in order to grow quickly making it less of a target for potential predators. Milk also contains many nutrients such as vitamin B12, riboflavin, niacin, vitamin C, calcium and more which can also be beneficial to humans.

Milk is most commonly known for its calcium and ability to make our bones strong…right? Well, in this study “Is Milk Bad for You?”, high milk consuming countries versus low milk consuming countries were compared and analyzed. The result was different than what most would think. Countries who consumed more milk had a higher risk of fracturing their bones compared to the countries that did not drink as much milk. It is important to note that this does not mean that milk is making our bones weak. However, this shows that it may not be strengthening our bones as much as we think. Milk has been proven to promote growth in children but the taller you are, the harder you may fall. This means that although milk can promote growth, similar to that of a calf, it may also result in a greater risk of potential fractures.

So, what about the dietary recommendation? For starters, the current recommendation of milk is about 3 cups per day of low fat or fat free milk. Now this may not sound too bad to some, but let’s break down why this may be a problem. According to this same article, about 35% of the American population and 65% of the world’s population is lactose intolerant. If you are reading this and can consume milk, some may envy you as this is not the most comfortable dietary recommendation for many. When further broken down by ethnicity, this data increases significantly. About 95% of Asians, 10-100% of American Indians, 60-80% of African Americans and Ashkenazi Jews and 50-80% of Hispanics are lactose intolerant. Because of this, the recommendation of three cups of milk per day maybe perceived as culturally insensitive. Milk however, is promoted so much that many may not know of any alternatives to maintain the nutrient balance they need when cutting out milk. This can lead to further nutrient imbalances in the future.

Another concern is the increase in additives that are now closely partnered with milk. For example, many who don’t like the taste of milk may add chocolate or strawberry syrup to make the flavor more bearable. But with this low-fat recommendation, the risk of overconsumption of milk and sugar increases significantly as you may not feel full after one glass. Rather than drinking the milk for its health benefits, components are added that can result in the adverse effect and lead to future nutrient and health complications. Along with this overconsumption risk, this has raised questions about the naturally occurring hormones in the milk and its effect on the human body. Will too much milk possibly lead to cancer? More information would need to be conducted before drawing any conclusion, It is important to note as cultures such as African Americans are at a higher risk of developing certain cancers like prostate cancer.

The good news is, there are milk alternatives! The best way to maintain a healthy diet is to eat a nutrient dense meal. For example, if you chose to drink almond milk, raw almonds should not be eliminated from your diet as almond milk does not have the same amount of the nutrients raw almonds may contain. Some milk alternatives include almond milk, oat milk, soy milk, and rice milk and other good sources of calcium like broccoli and sardines. When choosing an alternative it is important to read the nutrition label to not only understand the nutrient content, but also identify potential additives Whatever you choose to drink or eat these may be some things to think about the next time you see a cow!

References:

Milk may not be necessary for most adults. (2021, February 08). Retrieved February 16, 2021, from https://www.hsph.harvard.edu/news/hsph-in-the-news/milk-healthy-diet/

Putka, S. (2021, January 26). Is milk bad for you? Here's what the science says. Retrieved February 16, 2021, from https://www.discovermagazine.com/health/is-milk-bad-for-you-heres-what-the-science-says