April 01, 2009
Milk – Facts and Fallacies
Milk and other dairy products contain a good balance of protein, fat and carbohydrates. They also are a very important source of essential nutrients including:
- Calcium
- Riboflavin
- Phosphorous
- Vitamins A, D and B12
- Pantothenic acid
Dairy products also contain high quality proteins, well suited to what our bodies need. These proteins increase the value of cereal and vegetable proteins by providing the essential amino acids these proteins do not have. So a bowl of cereal with milk has more complete protein than cereal and milk taken separately.
Milk and your health
People may choose to restrict milk and other dairy products when trying to lose weight, because they think they’re fattening. While dairy products do contain saturated fats, which have been associated with increased blood cholesterol levels, they are not a threat to good health when consumed in moderation as part of a balanced diet.
Furthermore, research shows that dairy products can help prevent a number of chronic health conditions:
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Osteoporosis – if milk and other dairy products are removed from the diet, it can lead to an inadequate intake of calcium. This is of particular concern for women, who have high calcium needs. Calcium deficiency may lead to disorders such as osteoporosis, which results in a loss of bone mass and decreased bone health.
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Colon cancer – studies have found that people who regularly eat calcium rich foods have a reduced risk of developing colon cancer.
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Blood pressure – research in the US has found that a high intake of vegetables and fruit, combined with low fat dairy foods, lowered blood pressure more than vegetables and fruit alone. -
Type 2 diabetes – a 10-year study of 3,000 overweight adults found that consuming milk and other dairy products instead of refined sugars and carbohydrates may protect overweight young adults from developing Type 2 diabetes.
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Obesity – a US study found that children who avoid milk tend to be overweight more often than children who drink milk. This may be because milk is being replaced by fruit juice or soft drinks. As children move into adolescence, at a time when they need the most calcium , they tend to drink less milk and more sugary soft drinks. As milk is a healthier choice, it’s worth encouraging children to drink flavoured milk rather than soft drinks.
Milk and tooth decay
Milk and other dairy products are thought to protect against tooth decay. Eating cheese and other dairy products:
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Reduces oral acidity (which causes decay)
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Stimulates saliva flow
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Decreases plaque formation
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Decreases the incidence of dental caries (cavities).
Modified milks explained
There are many types of modified milks on the market, including:
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Full cream – full cream milk contains around 4 per cent fat and is a rich source of vitamins A and D. For children up to the age of 2, full cream milk is recommended.
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Reduced fat – this type of milk has about half the fat of full cream. Children over 2 can drink reduced fat milk.
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Skim milk – contains less than 1 per cent fat. Children over 5 can safely consume it. Both reduced fat and skim milk have vitamin A and D added to replace the naturally occurring vitamins that are reduced when the fat is removed.
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Calcium enriched – generally, milks that are enriched with extra calcium are also fat reduced. A 250ml glass of milk contains 420 - 450mg of calcium.
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Unpasteurised – pasteurization kills bacteria and may reduce the level of some vitamins, such as vitamin C. However, unpasteurised milk can be a health hazard because of the dangers of bacterial diseases.
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Flavoured – these milks can either be full cream or reduced fat. However, most varieties contain a lot of added sugar.
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UHT (ultra-high temperature-treated) milk – allows milk to be stored for long periods.
Milk and mucous
Many people believe that nasal stuffiness is related, in part, to drinking milk or eating other dairy products. There is, however, no scientific basis to this theory. Milk doesn't encourage extra mucous production.
Cow’s milk versus goat's milk
Some people switch to goat's milk because of perceived sensitivities to cow's milk. If a person has an allergic sensitivity, it is usually due to one or more of the proteins in milk. The proteins in goat's milk are closely related to those in cow's milk so replacing one type of milk with the other usually doesn't make any difference. Milk allergies are more common in very young children. Most tend to grow out of them or build up a tolerance to milk.
Lactose intolerance
Lactose is a carbohydrate or sugar naturally occurring in milk from any mammal, including humans. Normally, an enzyme in the small intestine called lactase breaks down lactose so it can be absorbed into the bloodstream. Some people don't produce enough lactase to break down the lactose. The undigested lactose is then broken up by bacteria in the large intestine causing gas, bloating, pain and diarrhea. This condition is called lactose intolerance. You can be born with lactose intolerance or develop it later in life. If you think you may be lactose intolerant, see your doctor.
Most people can have small amounts of dairy products
Milk and other dairy products are highly nutritious, so people who suffer from lactose intolerance should not give them up entirely. You can still consume milk in moderate quantities. You can also buy lactose-free milk. Most people, however, can tolerate the amount of lactose in:
Some dairy products contain less lactose
For example:
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Fermented dairy products including some yogurts, mature cheeses (like cheddar, feta and mozzarella) and butter generally pose no tolerance problems.
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Heated milk products, such as evaporated milk, seem to be better tolerated because the heating process breaks down some of the lactose.
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Foods that contain lactose are better tolerated if eaten with other foods or spread out over the day. Avoid large amounts at once.
Hidden lactose
Foods that may contain hidden lactose include:
If you are trying to avoid lactose, look for (and avoid) the following ingredients in lists on food labels:
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Milk solids,
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Non-fat milk solids,
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Whey, and
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Milk sugar.
Soy is also a good alternative
Soy foods are lactose free and a good substitute for milk or other dairy products, as long as they have been fortified with calcium. Soy milk, custard, yogurt and cheese are now widely available in British Columbia .
Other sources of calcium
Although milk is an excellent source of calcium, it isn't the only one. Other good sources include:
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Cheese, especially hard cheeses
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Yogurt
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Calcium-fortified soy products
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Calcium-fortified cereals and orange juice
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Fish with edible bones, like canned salmon and sardines
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Some nuts (almonds, Brazil ) -
Sesame seeds and tahini (sesame seed butter)
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Dried fruit (figs, apricots)
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Dark green leafy vegetables (bok choy, spinach).
Daily calcium requirements
To meet your body’s calcium requirements, try to eat 3 servings of high calcium products a day. One serving is equivalent to:
Some dairy products are not great sources of calcium. These include cream, cottage cheese, ricotta cheese and cream cheese.
People who don’t eat any dairy products may have difficulty meeting their daily calcium requirements. They need to pay special attention to other dietary sources of calcium, or consider a daily supplement.
Things to remember
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Milk is an excellent source of calcium and other essential nutrients.
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There are many modified milks available, as well as alternatives like fortified soy milk.
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Lactose intolerance is caused by an inability to digest milk sugars, but most people can tolerate some dairy.
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Flavoured milks are preferable to soft drinks and fruit drinks, especially for children.
Links:
Eating Well With Canada's Food Guide
Translated Versions of Canada's Food Guide
Dietitian Services @ Healthlink BC
BC Dairy Foundation: Calcium Calculator
This information was adapted from the “Go for your life” campaign with permission by the Victorian Government, Melbourne , Australia .
