In the material The Benefits and Harms of Milk: Scientific Facts, the controversy surrounding this product from a scientific perspective was demonstrated. To delve deeper into the essence of the problem, in this article we have gathered expert opinions on the benefits and harms of milk.
When reading them, it is important to keep the following in mind. The presence of scientific degrees in an expert does not always mean that they are a transmitter of objective data based on facts. Experts are just as human as you and I, who sometimes have ailments, who often “feel” things, and who can be bought.
So who can we trust then?
The key to understanding the truth in such controversial issues as the benefits or harms of milk lies in a multifaceted view of the problem… which is the main principle of promusculus.ru.
Main thoughts:
“There is no other product similar to milk whose nutritional composition is close to that of milk“
“Any beneficial ingredient of milk can be found in plant foods“
“Milk is a good source of calcium and protein. But fortunately, it is not the only one“
“Milk contains substances necessary for bone health, heart health, and reducing the risk of cancer”
Review on the benefits of milk by Toby Amidor, representative of the National Milk Producers Federation 1
Milk contains 9 essential nutrients for human health, including calcium, potassium, and vitamin D. According to official data, only these three micronutrients are consumed in insufficient amounts by a large number of people.
There is no other product that is similar to milk in terms of nutritional composition.
The widely accepted official recommendation for Americans is to consume 3 servings of dairy products per day, primarily justified by the fact that regular consumption of dairy products is necessary for bone health, especially in childhood and adolescence.
“There is no other product similar to milk whose nutritional composition is close to that of milk“
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Review on the uselessness of milk by Andy Bellatti, director of Dietitians for Professional Integrity 1
There is no necessity for milk.
Any nutrient found in milk can be found in plant-based foods, and some substances necessary for bone health (vitamin K, magnesium) are absent in milk but present in plants.
The recommendation to consume 3 servings of dairy products per day is explained more by policy, lobbying the interests of the dairy industry, rather than by science.
Considering the fact that Americans consume very little fiber, instead of recommending drinking milk daily, I would suggest consuming more plant-based foods rich in calcium and fiber, such as almonds, chickpeas, broccoli, tempeh, cabbage, and greens.
Moreover, most plant-based milks are fortified with calcium and vitamin D.
“Any beneficial ingredient of milk can be found in plant foods“
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Review on the harm of milk by Cassie Bjork, licensed dietitian 1
Dairy products can be part of a balanced diet. However, milk has several nuances that are important to keep in mind.
It has a high insulin index. This means that, like carbohydrates, it stimulates a spike in insulin in the blood. Is this good or bad? It depends on who you ask. In relation to athletes, the question is discussed in the article Casein or Cottage Cheese? When is the best time to eat cottage cheese for weight loss and muscle gain? Can it be eaten at night?
It also has an inflammatory effect and often becomes a cause of acne, nasal congestion, and digestive issues.
Not everyone can digest milk; in fact, most people cannot. This is because adults lack the necessary enzyme to break down lactose. Lactose is present in significantly higher concentrations in milk than in butter, cheese, or yogurt.
There is no essential need for milk, and we can easily obtain the same beneficial nutrients from meat, seafood, vegetables, fruits, and nuts.
If you do drink milk, it is better to buy organic milk from cows that are pasture-raised, as industrially produced milk contains hormones and antibiotics.
“Most people are unable to digest and absorb milk… and there is no essential need for its consumption. The same beneficial nutrients can be obtained from a variety of other foods“
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Review on the benefits and harms of milk by blogger Alex Casper, health coach 1
Many arguments can be made for and against milk, but instead, I prefer to focus on the necessity of its consumption: do we really need to drink it to be healthy?
Yes, milk is a good source of protein and calcium. But it is not the only one.
We are advised to consume 3 servings of dairy products a day to meet our calcium needs. Depending on the fat content of the milk, this adds an extra 270-450 calories per day. Other calcium-rich foods contain significantly fewer calories, including legumes, salmon, almonds, kale, and dates.
However, if you enjoy milk, I do not want to convince anyone otherwise.
“Milk is a good source of calcium and protein. But fortunately, it is not the only one“
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Review on the benefits and harms by vice Susan Duncan, Vice President of the American Dairy Science Association 1
Milk is rich in nutrients important for life and health. 2% fat milk and lower is a wonderful source of calcium, phosphorus, riboflavin, vitamin D, and vitamin B12.
After the age of 25, each of us needs calcium, phosphorus, and vitamin D for bone strength and many other biological functions. We require these micronutrients every day throughout our adult lives. Otherwise, if the diet lacks sufficient calcium and phosphorus, they will be leached from the bones.
Can too much calcium be harmful to bone health? In large doses, calcium, phosphorus, and vitamin D disrupt biochemical processes in the body.
However, milk contains substances necessary for the health of bones, the heart, and reducing the risk of cancer.
“Milk contains substances necessary for the health of bones, the heart, and reducing the risk of cancer.”
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Review on the benefits and harms of milk by Sally Kuzemchak, author of nutrition books and founder of a nutrition web resource 1
When it comes to the benefits and harms of milk for human health, I take a neutral position.
On one hand, milk contains a large amount of beneficial substances, including some that most people do not get enough of, such as vitamin D. Calcium is important for children and adolescents whose bones are still growing, and for adults to maintain bone strength.
Milk also contains a well-satiating protein and a very important mineral, potassium.
However, if you do not like the taste of milk, have an allergy or lactose intolerance, or are vegan or follow a paleo diet, all these nutrients can be obtained from other foods by properly planning your diet.
Fruits and vegetables are rich in potassium, many products today are fortified with calcium and vitamin D, including plant-based milks (just don’t buy milk with sweeteners). Calcium is also found in some plants, but of course, in smaller amounts.
“Milk is rich in beneficial substances for humans, but… if you don’t like it, there are other ways to obtain them.”
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Review on the benefits of milk by Keith Ayoob, professor of pediatrics at the Albert Einstein College of Medicine 2
Many criticize milk, but this is unwarranted. Yes, there is indeed a problem with the presence of the growth hormone, somatotropin, which is given to cows to increase milk production. This concerns many, but this growth hormone does not affect humans!
At the same time, I feel sorry for small farms that do not use growth hormones in their practice. If they had more efficient cows, it would be easier for them to survive.
Also, many people do not know this, but milk is a product characteristic of their region. Even in New York, dairy farms are located an hour to an hour and a half away from the city. And that is why it is cheap, cheaper than a can of soda.
It contains important substances and children like it.
“Yes, milk contains the growth hormone somatotropin, but it does not affect humans… I feel sorry for small farmers who do not use growth hormones in their practice.”
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Review on the Benefits of Milk by Meagan Mohammadione, Dietitian at Emory Bariatric Center in Atlanta 2
Milk is a natural product. The more natural products in the diet, the better for the body.
Cow’s milk contains about twice as much protein as soy milk. Both types are good sources of calcium (soy milk is fortified with it), potassium, phosphorus, and vitamin D.
However, soy and cow’s milk contain different types of protein. The main protein in cow’s milk is casein.
Animal proteins are often better digested and absorbed than plant proteins. But that does not mean it is impossible to be a vegetarian or that soy is a bad product.
Soy milk is the best alternative to cow’s milk. Almond and rice milk are hard to call substitutes for cow’s milk. They contain very little protein.
Cow’s milk contains sugar, and many people are afraid of this. But this type of sugar is different from the one we have on our table: it does not raise blood sugar levels as much.
“Cow’s milk has more protein than soy milk, and it is better absorbed… Soy milk is the best alternative to cow’s milk… Carbohydrates in milk do not raise blood sugar levels like regular sugar.”
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Review on the Harm of Milk by Hayley Stockbridge, Naturopath 3
I stopped consuming dairy products when I was in my final year of naturopathy training. I researched the issue myself and made an informed decision.
It actually seems absurd that humans are the only animals that drink milk from other animals and expect it to be effectively absorbed.
When I drank milk, I had digestive issues, stomach discomfort, bloating, and diarrhea. I experimented with different products to understand the specific cause and found that it was in dairy products.
Milk increases acidity in the body, stimulates inflammatory processes, and promotes mucus formation.
About 90% of adults over the age of 12 cannot digest milk due to the lack of the necessary enzyme: we are designed to consume milk in childhood, but not in adulthood.
If my patients suffer from inflammatory diseases, have digestive issues, or a weak immune system, the first thing I advise them is to stop consuming dairy products. In 9 out of 10 cases, this is the main reason.
As for children, I usually do not strive to abruptly remove dairy from their diet. But for adults, it is very important.
“If my patients have inflammatory diseases, digestive problems, or a weak immune system, the first thing I advise them is to stop consuming dairy products. In 9 out of 10 cases, the reason lies in them.”
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Review on the benefits and harms of milk by the authors of the large-scale study on human eating habits The China Study 3
The authors of the shocking study on human eating habits The China Study – one of the largest ever conducted – claim that dairy products are much more harmful to humans than we think.
Based on numerous animal studies, researchers found that by increasing or decreasing the dose of casein – the main protein in milk – one can stimulate or stop the growth of cancer tumors.
Why? This question is explored in detail in the article Protein and cancer: animal protein is one of the main causes of cancer. Interview with a leading expert.
Former U.S. President Bill Clinton lost more than 10 kg after reading The China Study and switching to a vegetarian diet without dairy products.
In particular, it is stated that the highest levels of osteoporosis (bone fragility) are found in countries with high dairy consumption: Australia, the USA, the UK.
While it is clearly proven that consuming milk does NOT prevent osteoporosis, no one tells us about this.
Yes, indeed, it is quite difficult to get the necessary amount of calcium without dairy products. This requires eating a lot of leafy green vegetables, nuts, and seeds. And this is not easy. One must remember about calcium every day when planning their diet.
“The main protein in milk – casein – stimulates the growth of cancer tumors.. Bill Clinton lost 10 kg after stopping milk consumption.. consuming milk does not prevent osteoporosis.”
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