It was once that a few foods looked healthy as a nice, cold glass of milk.
Your mother may have served milk with dinner or have offered it before bedtime when you feel restless. You've seen your loved ones do not have milk whiskers as part of one virtual marketing campaign which lasted for 20 years and seemed to reinforce the idea that milk was not only healthy, but a need.
It turns out he is not.
"Any kind of natural food is not inherently bad, it is food that can contribute to the disease," says Robin Foroutan, RDN, dietitian at Morrison, New York, and a representative of the National Academy of Nutrition and Dietetics.
In other words, there is no reason to think that any individual whole food alone will destroy your diet. Milk is not dangerous. But milk is not for everyone.
Here's what you need to know about who benefits most from milk, and who would be better off to cut or go without dairy products.
Only facts about milk nutrition
Milk – or, in particular, cow's milk – is indeed a good source of vitamins and minerals.
"Milk is a major source of protein, calcium, vitamin D, which are" nutritional substances that cause concern "to the US population," meaning many people do not have enough, "he says Vasanti Malik, PhD, researcher at the Food Department at Harvard T.H. Chan School of Public Health. "It also contains magnesium, along with other minerals and nutrients. "
"If you do not consume dairy it is really hard to get enough calcium," which is vital for strong bones, says Ali Webster, PhD, RD, Deputy Director of Nutrition Communications for the International Council for Food Information. Vitamin D and potassium in milk are also important for bone health.
Webster recognizes that you can not rely solely on milk to fight osteoporosis. You also need magnesium (the milk has some but not a great source) and vitamin K (found on green leaves, fish, meat and eggs) – but it helps you control many of these cans at the same time.
That being said, milk is not the only source of nutrients supporting the bones. A cup of spinach, for example, has 350 mg of calcium (slightly more than 300 mg found in a cup of milk) and also provides fiber and folic acid. A 6-bones bone salmon container provides 380 mg of calcium as well as omega-3 fatty acids healthy in the heart.
How much milk should you drink?
If you choose to consume dairy products, Malik says that one serving a day is a good guideline. Ashley Koff, RDN, Managing Director The Better Diet Program, agrees. It tells customers who choose to include dairy products in their diet to "access" their meals – say, a slice of cheese in a sandwich or a dip of milk in your coffee.
This may surprise you, as the USDA recommends 3 servings a day. But Koff, Malik and Foroutan say the number can be excessive. The only people who may need so much milk are children and the elderly, because they tend to be selective eaters who otherwise could not get the nutrients they need.
Why do not you overdo it in the dairy
Assuming you like milk and not allergic to it, most experts say it's good and undoubtedly even healthy to keep drinking it – at least in moderation.
The reason why drinking too much dairy is not advisable is because it can push other healthy foods (such as fruits and vegetables) from your diet.
On the contrary, the opposite is true: When people cut milk from their diet and find that they feel better, it is often not because milk is detrimental to their bodies. It's because their overall diet quality improves when replacing the dairy with more nutrients and other whole foods.
Another thing to keep in mind is that if you do not go with skim milk, the drink will contain saturated fat. While the effects of saturated fat are strongly discussed, most health experts agree that increasing the consumption of saturated fat increases cholesterol, which in turn can increase the risk of cardiovascular disease.
Wedding myths you Do not do it You have to worry
There is no equal concern about milk, at least from a scientific point of view. For example, the rumors that the milk you consume will mess with your hormones or cause heart disease or diabetes are largely unfounded.
According to most experts, with the exception of the potential increased risk of prostate cancer, the quality of evidence suggesting that milk would be dangerous is quite weak – think of "associations" or "rely on animal studies" rather than in controlled trials high grade.
Also, most studies that indicate that there are potential damages to milk should also be considered in the context of other contradictory research. For example, a study published earlier this year at British Journal of Nutrition found that consumption of full fat dairy products increased the risk of pre-diabetes and type 2 diabetes – another study in 2016, published in the journal Traffic, found that consumption of full fat dairy products was associated with a lower risk of diabetes.
But your milk makes you grease?
If you have heard that milk will make you fat, this is not proven.
"It is true that milk comes from mammals and has a biological purpose – to eat infants to grow and grow," says Foroutan.
The milk naturally contains growth hormone as well as IGF-1 (insulin-like growth factor-1) – both designed to make the animals grow. But there really is no evidence that the amount found in milk would contribute to obesity-nor is it enough to make you get jacked. (There is some evidence that drinking milk after a workout can to help you build muscles, mainly due to the protein content).
Of course, if you eat ice cream daily or put cheese at all, you may get a lot of weight. But if you eat dairy products – even with full fat dairy products – in small quantities, it could really help you slim down. "Fat sends an important message to the brain that you are full, that can help control the portions," says Foroutan.
The 6 main reasons to drop dairy products
While research is constantly evolving, most of the evidence shows that dairy products are beneficial (or at least not harmful) to most people, says Webster.
For example, a 2016 review of meta-analyzes has concluded that dairy consumption is associated with easier weight control, neutral or reduced risk of type 2 diabetes, lower risk of stroke and higher bone density (although not proven to reduce fractures).
All this sounds great, but of course it's not all the story. The biggest issue is that each person's body is unique.
While most people seem to be able to tolerate at least some dairy products, "if you do not break them well or have some sensitivity to them, then eating dairy products can cause inflammation," Foroutan says.
So, if you think it may be better to go without dairy products or at least limit it to casual treatment, your dissatisfaction may be right if you fall into one of the following categories:
1. You are intolerant to lactose.
A real allergy in the dairy sector is relatively rare, but many people are intolerant to lactose, which means they can not properly digest the main sugar (lactose) found in milk. As a result, eating anything with lactose causes unpleasant GI symptoms such as cramps, gas or diarrhea.
"It's easy to find because you'll have a quick response to food or drink with lactose," says Foroutan. If you want a more formal diagnosis, ask your doctor for one resistance of lactose (blood) or breath test with hydrogen.
If you are, in fact, intolerance to lactose, you may still be able to eat some types of dairy products. While you should avoid milk or ice cream or suffer the consequences, hard cheeses and yoghurt rich in probiotics usually do not contain lactose.
2. You are not lactose intolerance, but the dairy continues to upset your stomach.
You may have been tested for lactose intolerance and the test returned negative, but I swear that drinking dairy products makes your belly feel ugly. You certainly can not imagine it.
The dairy product contains proteins such as casein and whey that many people are sensitive to, says Foroutan. "Unfortunately, it is very difficult to test a sensitivity," he says.
If your gut tells you something is open, you can trust it. Or try to do an eradication diet: Deliver all dairy products for a few weeks and then do a "challenge" in which you enter a dairy product one by one to see how you react. (Butter, for example, does not have much lactose but has casein and whey.) You might want to see a nutritionist for guidance during your experiment.
3. Your milk makes you feel sluggish.
Digestive issues are not the only possible signs of intolerance. Someone who feels inflated, tired or hypotonic after eating dairy may be sensitive to one or more of its ingredients. "Some people do not even notice until the next day, sometimes we call it" food shit, "says Foroutan.
If this sounds like you, it may be worth diving the dairy for a few weeks and slowly try to repeat it to see if it really is the culprit. But the bottom line is that if you feel better without dairy, you do not have to have it.
4. You feel congested when you eat it.
You may have heard that the dairy increases mucus production, but there is really no good research to support this concept.
That being said, it is possible that milk does you phlegm. Koff says that this happens to her whenever she has milk or ice cream and that many of her clients report the same thing.
The reason why this can happen to some people is not entirely clear, but it may return to intolerance. "If you have a sensitivity to something and consume it, it will cause inflammation and your digestive system will excrete more mucus, it is how the intestines are protected," says Foroutan.
5. You have a higher than average risk of prostate cancer.
The relationship between consumption of dairy products and various types of cancer is dark. Some studies, for example, have said that it can increase the risk of breast cancer, while others show that it reduces it. (THE more research seems to conclude that it is associated with a lower risk of breast cancer.)
Prostate cancer is a little different. Proof that dairy products substantially increase the risk of prostate cancer is difficult to iron, but there are plenty of reasons for experts (including those American Cancer Society) to worry somewhat.
"It's not the strongest evidence, but it's worth mentioning," says Malik. "If you are at a high risk of prostate cancer – perhaps you have a family history or your PSA (the specific prostate antigen, which can be measured by blood tests) is elevated – perhaps you are considering reducing the dairy product."
6. You just do not want to eat dairy products.
For most healthy adults, the best reason to eat dairy is because you like it. If you are a vegan and you do not want to consume anything that includes animals or worry about the tolls that dairy farming takes in the environment, these are absolutely valid reasons to cut milk from your diet, says Malik.
Yes, you can struggle to get some nutrients like calcium, but there are other ways to meet your needs. Tofu, some beans, and some leafy greens also contain calcium. In case of doubt, consult a registered dietitian.
- Milk is a good source of calcium, vitamin D, protein and potassium. These nutrients are vital for good health (including bone health). But you can also get them from other sources as well.
- Consider limiting the dairy to one serving a day so you do not consume excess saturated fat or lose other nutritious foods.
- If your milk makes you feel sick, even if you are not intolerant to lactose, do not hesitate to reduce or omit it altogether. You can take the nutrients present in dairy products from other foods or talk to your doctor about taking a supplement.
- Certain studies have linked the high consumption of dairy products with an increased risk of prostate cancer. If the risk for this disease is already high, you may want to restrict or cut the dairy products.
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