There is heated debate on whether consuming dairy in your diet is harmful and poses health risks. As we all know, dairy is rich in nutrients ranging from protein, Vitamin D, calcium, and potassium, among others. These nutrients are essential for our bodies. This is the reason most people include dairy products in their diet.
Regular consumption of dairy is also one of the ways to give your body nutrients you might be lacking without your knowledge. Therefore, there is no harm in consuming dairy and it's product, unless you have an allergic reaction.
Quick Summary
- Dairy is good for you because it is packed with nutrients helpful for the body, like vitamins, minerals, and proteins.
- Calcium found in dairy helps in the development of strong bones and teeth.
- Protein in dairy helps in the development of muscles and body cells.
- Dairy and its products contain vitamin D, which improves an individual's immune system.
Is it Natural for Humans to Consume Milk?
The truth about milk is that it is actually not natural for humans to consume. In fact, humans are the only species to drink another animal’s milk when we drink cows milk.
When asked, “why is milk bad for you?” this is one of the main factors people cite.
In the animal world, animals only consume milk during infancy to promote healthy growth, another difference in how humans consume dairy.
Humans drink milk long into adulthood where other species do not, even when there is no more need for growth.
Before the agricultural revolution, our ancestors did not drink milk after infancy. Dairy is not a necessary component in our diets to maintain optimal health. This is one of the main reasons dairy is not consumed in a strict paleo diet.
Important Facts About Dairy
There are a lot of facts and myths available on dairy, but it is hard to distinguish one from the other.
People say some pretty ridiculous things about dairy, but we’re here to clear the air and help you get to the bottom of things.
Here are some myths and facts on milk, and the logic behind them. We also answer the question you are dying to know: is milk healthy? Or is milk bad for you?
1. Everyone’s Allergic or Intolerant
The myth that everyone’s allergic or intolerant to dairy is false. While milk is linked to aggravating Irritable Bowel Syndrome (IBS) and 75% of people cannot properly digest milk and other dairy products, also known as lactose intolerance, there is still 25% of the world’s population that can consume milk without any discomfort.
The high rate in lactose intolerance can possibly be linked to losing the lactase enzyme we are born with to help us digest our mother’s milk as we age. Even those who are lactose intolerant can still comfortably consume milk in moderation. (1)
See related post: Lactose-free protein powders
2. It Does Not Makes You Gain Weight (In Moderation)
After it became known that milk contained saturated fat, something linked to a higher risk of heart disease, diabetes, stroke, and cancer, many people were quick to assume that milk makes you gain weight. But this is simply false.
Milk does not cause weight gain.
If you think that using low-fat or fat-free dairy products like skim milk will keep you from gaining weight, think again.
When items are replaced with reduced fat options, the fat is typically replaced with more refined sugars which do not reduce the risk of heart disease.
Not to mention, small amounts of the fats found in whole milk can be good for weight loss because it can help you feel full. So if you ask yourself, “is whole milk good for you?” The answer is yes!
3. Calcium May Raise Cancer Risk
The truth behind this is still unknown. The line of thinking behind researchers who think that milk consumption is behind the high rates of breast, ovarian, and prostate cancer is that the hormones used by farms to produce milk cause this. Other people think that refined sugars and saturated fats in milk are to blame.
While both of these things are a possibility, there is still no definitive or conclusive information on a link between milk, calcium, and cancer. In fact, there are just as many studies being performed on how dairy is actually beneficial to your health.
4. Calcium Does Not Prevent Bone Fractures
Many people believe that the calcium in milk is the number one health reason to drink it since it’s good for our bones, but some studies show that this may not be as beneficial to our bones as we once thought.
In a study of vitamin D and calcium consumption in over 72,000 postmenopausal women, it was actually found that vitamin D was associated with a lower risk of hip fractures.
In fact, they concluded that “neither milk nor a high-calcium diet appears to reduce risk [of hip fractures].” (2)
Vitamin D supplements, with or without calcium, have been shown to reduce falls and fracture risk in this population. A small number of randomised controlled trials (RCTs) have shown that increased 25-OHD levels with a loading dose of vitamin D may improve falls and fractures.
- Jenson Mak, IntechOpen
4 Reasons Why You Keep Dairy On Your Diet
1. You May Not Meet Your Nutrition Needs
Believe it or not, milk is actually loaded with nutrients. First and foremost, milk is high in protein, especially whey protein, which promotes muscle growth and organ growth. That’s why chocolate milk is always recommended as a post-workout drink. Protein also helps keep you full longer.
Milk is also high in calcium, potassium, and vitamin D. Research shows that a lower risk of heart disease, osteoporosis, and diabetes can be linked to dairy.
It has even been found that getting these through dairy is the best and most efficient way to do so because it also has natural substances that help your body absorb these vitamins.
Related: Is Milk Good Before a Workout?
2. Your Good Gut Bacteria Might Suffer
Gut health is often something that people overlook. Your stomach naturally has bacteria and microbes that regulate digestion and other products.
Fermented dairy products like yogurt and kefir can give your good bacteria boost and help out your overall health.
Removing dairy from your diet could throw this balance out of whack and your good gut bacteria might suffer.
As long as you are not suffering from bloat or indigestion from consuming dairy or being lactose intolerant, it may be more healthy to keep it in your diet than remove it.
3. Your Immunity Might Take a Hit
Vitamin B12 is also found in milk and is a big part of regulating your immune system. The vitamin D found in milk is also an important part of fighting off unwanted bacteria and infections.
The combination of these vitamins in milk makes it a powerful drink.
If you cut dairy out of your diet, you may find yourself getting tired quicker and even getting more colds. (3) Supplementing with vitamin D supplements could counteract these potential shortcomings, though.
While there is no direct link between illness and a lack of dairy in your diet, the essential nutrients you consume while drinking milk may very well help prevent you from getting sick.
4. It Might Mess With Your Mind
Completely restricting an entire food group may do more harm than good. There is some sort of psychological effect that restricting entire food groups has on our brains.
In fact, research shows that the reward and pleasure centers in your brain light up more when tempted by restricted foods than when tempted by foods you don’t consider off-limits.
This could eventually lead to binging on the restricted foods and episodes of overeating. Unless your body has a negative physical reaction to dairy, such as being lactose intolerant, you may be putting it in more danger by cutting it out completely.
4 Reasons Why You Should Give Up Dairy
1. To Achieve A Smoother Skin
There are certain hormones in cows milk that don’t go well with our own hormones and can lead to an increase of sebum production in our skin.
Sebum is something that clogs pores and causes outbreaks.
That’s not to say that one bite will lead to an outbreak, but it’s possible.
It’s even more likely for people who regularly consume dairy. (4)
Cutting dairy out completely could result in less sebum production and, therefore, clearer and smoother skin. It out may also reduce other symptoms such as eczema.
2. To Have Fewer Digestive Troubles
As mentioned before, lactose intolerance is something that affects 75% of the world’s population. If you find yourself feeling experiencing bloating, gas, cramps, constipation, or even diarrhea after drinking milk or eating an extra cheesy pizza, you may have a lactose sensitivity yourself.
Without the lactase enzyme that helps break down dairy, it can be hard to digest cow’s milk and switching to substitutes such as almond milk may be beneficial.
And don’t forget to consult a doctor if you think you are lactose intolerant or have any negative reaction to certain food groups.
3. To Be More Energized
Many foods containing dairy, such as cheese pizza or creamy pasta sauce, can be very heavy on your stomach.
Eating these kinds of foods on a regular basis can make you feel perpetually sluggish, so cutting out dairy may result in you having more energy.
Not only that but when you start replacing dairy with healthier alternatives, those foods might increase your energy naturally, as well!
For instance, if you stopped eating dairy but still wanted to eat calcium-rich foods, you should eat more kale and spinach and those foods help your body produce more natural energy!
Related Post: Best Dairy-Free Meal Replacement Shakes
4. To Relieve Headache
If you suffer from regular headaches or migraines, you may want to consider cutting back on dairy. Dairy contains a natural substance called tyramine that can lead to headaches and migraines in some people. Cutting back would lead to less tyramine and potentially fewer headaches!
However, dairy also contains vitamin B2. A lack of vitamin B2 is also linked with migraines and cutting it from your diet might reduce your B2 levels and cause more headaches. If you choose to cut out dairy as a way to try and control your migraines, make sure you are getting enough B2 by eating more mushrooms, spinach, and almonds.
The Bottom Line on Dairy
So, is milk healthy?
The answer is there is no right or wrong way to look at dairy.
There are numerous benefits as well as cons to consuming it. Basically, what it comes down to is how your own body reacts to dairy.
If your body reacts negatively to dairy, stay away from it. If your body can tolerate dairy, eat it as you wish. No matter how or if you consume it, moderation is key.
After all, even those who are lactose intolerant can consume dairy in moderation.
The next time you are drinking milk, take note of how your body reacts. Are you sluggish or bloated? Or do you feel normal?
No matter what, do what is best for your body!
References:
- https://ghr.nlm.nih.gov/condition/lactose-intolerance
- https://www.intechopen.com/books/a-critical-evaluation-of-vitamin-d-basic-overview/optimising-vitamin-d-levels-after-hip-fractures
- https://www.livestrong.com/article/542095-does-dairy-impair-the-immune-system/
- https://www.vogue.com/article/dairy-cause-of-acne-skin-health-diet-lactose-intolerance
About The Author
Thanks for this. I ain’t giving up dairy products because of its health benefits. How about you Isaac? What’s your personal take on this?
Hi Lori! I consume dairy products too. I believe that most foods have pros and cons, if not all. There are people who are allergic to some foods, and the rest can eat almost anything. It all boils down on how we control what we eat, and in this case, our dairy consumption.