By Taylor Cole
As children, many of us were told to drink our milk so we could have strong bones. We saw smiling celebrities with milk mustaches in “Got Milk?” advertisements, and our diet likely included cheese, butter, and other dairy products. Dairy was an essential component of the food pyramid, and we learned to consume two to three servings per day. Today, there is growing evidence that dairy may not be as healthy as we once thought. In fact, for some people, consuming dairy products may do more harm than good. Dairy has also been linked to a possible increased risk for certain health issues ranging from headaches and acne breakouts to diabetes and cancer.
Studies have shown that dairy products can affect our bodies in ways we may not realize, primarily because of the milk content. Milk contains lactose, which is a sugar that can be broken down into glucose and galactose. Lactose intolerance occurs when your small intestine does not produce enough lactase — the enzyme that breaks down lactose — and your body is therefore unable to properly digest lactose. Symptoms such as bloating, diarrhea, and gas often occur as a result. Lactose intolerance is a surprisingly common condition. The National Institute of Diabetes and Digestive and Kidney Diseases reports that approximately one in six people in the United States are lactose intolerant, and 70 percent of the world’s population is unable to properly digest lactose! These statistics cause us to question our body’s need for dairy.
Infants are able to easily and naturally digest dairy. Babies’ small intestines produce lactase so that they can digest their mother’s milk. But once children reach the age of three, milk becomes less essential to their diets, and their bodies slowly begin to decrease lactase production. Vivian Goldschmidt, founder of the Save Institute and Save our Bones, a program dedicated to preventing osteoporosis by increasing bone density, refers to dairy digestion as a genetic mutation, noting that the human body naturally evolves so that it is no longer able to digest dairy. Consequently, introducing cow’s milk into our diet can be unnatural, and the body may not know how to respond.
In addition to its lactose content, cow’s milk may also contain harmful hormones and pesticides. Both natural and synthetic hormones that are sometimes present in cow’s milk have the potential to negatively impact human hormones. Ingesting the hormones can contribute to the risk of prostate, colon, breast, and lung cancer. Cancer, along with other health issues, is also linked to the antibiotics and pesticides that may be found in cow’s milk. Antibiotics sometimes result in allergic reactions, and the accumulation of pesticides in the body can cause health problems in the reproductive, immune, and nervous systems.
Dairy products have the potential to cause other problems, as well. They tend to have fairly high calorie, sugar, fat, and cholesterol content, which can contribute significantly to weight gain, risk of type 1 diabetes, and risk of heart disease. Additionally, while the cause is unclear, studies show that dairy sometimes triggers acne and other skin irregularities. Possible causes of the correlation include dairy’s iodine content and the hormones found in dairy.
There are positive reasons why we have consumed dairy for so long. Many dairy products are excellent sources of three important nutrients: calcium, potassium, and vitamin D. Milk substitutes are often low in these nutrients. Therefore, if you are eliminating dairy from your diet, it is important to find other sources that provide these nutrients. Spinach, kale, and fish such as salmon and perch are good sources of calcium along with many calcium-fortified foods. Along with limited sun exposure, fatty fish and egg yolks are great sources of vitamin D, and potassium can be found in bananas, potatoes, pistachios, chicken breast, and tuna. Supplements are also a way to make sure you aren’t missing out on important nutrients.
Eliminating or reducing the amount of dairy you consume may sound like a daunting task, but making the transition is surprisingly simple. There are many delicious dairy substitutes available, even dairy-free ice cream! Substitute cow’s milk with almond milk, cashew milk, coconut milk, or soymilk. Soy, coconut, and almond substitutions for yogurt are also becoming increasingly easy to find. There are even non-dairy options for cheese and butter! However, be cautious about which dairy substitutes you choose to consume. For example, according to the National Center for Complementary and Integrative Health, soy can cause symptoms similar to lactose intolerance — bloating, constipation, and nausea — and may play a role in increasing the risk of breast cancer. Additionally, be wary of carrageenan — an additive often found in dairy substitutes that can cause gastrointestinal problems in the body. Don’t merely reach for the first item labeled “Dairy Free” that you see on the grocery store shelf. Read the ingredients list and nutrition facts, and make sure you know what you are putting into your body.
If you think that a dairy-free diet is right for you, you may want to set a goal to completely eliminate dairy for two weeks and see if you feel a difference. At the end of two weeks, drink a glass of milk and take note of how your body reacts. If you decide to take the plunge and go dairy-free, be sure to discuss this with your healthcare provider. Even if you decide not to eliminate dairy from your diet completely, you can still make positive changes such as reducing the amount of dairy you consume and drinking organic skim milk. If you are hesitant about completely giving up some of your favorite dairy foods, experiment to find suitable substitutions. In time, you will find that your taste buds have adjusted and you may find that you actually prefer the taste of your new dairy-free foods.
Recipe from NutritionMD, a division of PCRM.org.
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