What's in your milk?

Milk has become a health and consumer battleground, writes Elizabeth Meryment.

One of the great staples of my childhood was the reassuring sound each morning of the milkman delivering fresh bottles of creamy milk to the door.

I used to like the blue-topped bottles – homogenised and full cream – while my sister preferred the gold-topped variety – unhomogenised, so she could scoop the cream off the top with a teaspoon. It seemed a fairly simple choice.

These days, look on the supermarket shelves – home delivery of milk having long since gone the way of many luxuries, including milk in glass bottles – and the range on offer is utterly bamboozling. There's skim milk, high-calcium milk, A2 milk, vitamin-enriched milk, soy milk, lactose-free milk, organic milk and much, much more.

At the same time, supermarkets have radically altered the market by offering no-brand milk at the astonishing price of $1 a litre, making it cheaper than bottled water.

But for all this, has the quality of our milk improved?

Creating consistency

Ask dairy farmers and milk producers about the milk market today and they all agree things have changed.

But many say the changes have not resulted in a better product for consumers, let alone a better deal for farmers.

"Most milk has been standardised down these days, so the one thing people can say is that it tastes the same today, tomorrow and next week," says Queensland dairy farmer Richard Schroder, who produces one of the state's last remaining independent milk brands, Cooloola Milk. "It's hard to find milk now that is not adulterated to make it all taste the same."

NSW independent farmer John Fairley, who owns Country Valley milk, agrees and says nearly all milk sold today is actually a reconstituted product, often containing other dairy by-products.

Fairley says when big companies produce milk, they "pull it apart and put it back together again".

Helen Dornom, Dairy Australia's sustainability manager, agrees the components of milk are adjusted. She says this is to give us the levels of protein, fat and calcium that we expect. "For example, in early spring the natural protein levels in the milk straight from cows are low. This means the fat and carbohydrate levels will be higher in proportion, so these components are adjusted accordingly," she says.

Milk standardisation has been occurring since the late 1970s.

What's in milk?

"Reconstituted" milk is perfectly legal, but Fairley says most of this standardised milk contains a by-product from the dairy production process called permeate, which occurs when the milk proteins and fat are removed. Permeate has been used in Australian milk for about two decades.

Body+soul nutritionist Lisa Guy says permeate is cheaper than milk to buy, so combining the two makes a cheaper product for milk companies.

"Adding permeate to milk doesn't seem to reduce the nutritional value of milk, though. Milks with added permeate and pure milks seem to have a very similar calcium, protein and fat content," Guy says.

Fairley says permeate can taint the taste of the milk and increase its lactose (milk sugar) quotient. "It's high in lactose and if you are even mildly lactose intolerant, it might put you over the edge," he says.

Lactose intolerance is caused by a lack of the enzyme involved in the breakdown of lactose in the body. Dornom argues there is no link between lactose intolerance and permeate. "Adding permeate to milk will not increase its lactose level because the fat, protein and carbohydrate or sugar levels are always the same to ensure a consistent product throughout the year."

For many who find dairy hard to digest, the problem is not lactose, but casein, one of the main proteins in milk, explains Peter Nathan, CEO of dairy company A2. "About a quarter of people have a perceived intolerance to dairy but only about five per cent of people are diagnosed as lactose intolerant," he says. A2 only uses milk from breeds of cows that produce milk with a form of casein that many people find more digestion-friendly. "Many people can drink A2 where they couldn't otherwise drink milk," Nathan says.

Choices, choices

All milks for sale, regardless of how they are processed or whether they have permeate added, have to comply with the Australia New Zealand Food Standards Code. These standards set minimum and maximum requirements for fat and minimum requirements for protein.

Queensland Dairy Organisation president Brian Tessman agrees cheap supermarket milk "meets basic standards of milk" but, he says, there is milk and then there is premium-quality milk.

So what's a confused consumer to do?

Guy recommends the natural approach. "Ideally, choose milks that are as close to their natural state as possible."

Tessman encourages consumers to select the branded milk of small or large producers rather than unbranded supermarket milk because the return to the farmer is greater. He also believes the product is often superior.

"Each month [since the introduction of cheap milk] the average farmer is $700 to $800 out of pocket," he says.

For Fairley, interest in Country Valley milk has surged since the supermarket price war.

"When the $1 a litre milk came in, our sales the next month went up 25 per cent," he says. "Some people have made the decision to buy our milk to keep it local."

Schroder, too, hopes consumers will opt for the taste of local milk. "They might be paying a little bit more for it, but it's not adulterated," he says. "It actually tastes like milk."

Local milk

• NSW: Country Valley, Norco, Over the Moon, South Coast Dairy, Udder Farm.
• Victoria: Demeter Biodynamics, Jonesy's Dairy Fresh, La Latteria, Sungold.
• Queensland: Barambah Organics, Cooloola, Ivyhome, Maleny Dairies, Mungalli Creek Dairy, Misty Mountain Farms.
• SA: Alexandrina Cheese, BD Farm Paris Creek, Fleurieu Milk & Yoghurt Company, Tweedvale Milk.
• WA: Bannister Downes, Margaret River Organic Creameries, Ravenhill Dairy.
• Tasmania: Ashgrove, Elgaar Farm, Pyengana.

What about other milks

• Almond milk: Made from raw almonds and water, almond milk contains no lactose or cholesterol. While this milk is rich in vitamin E, selenium and manganese, it does not contain the same levels of calcium or protein as cow's milk. It can be made at home.
• Sheep's milk: Most often found on shelves in yoghurt or cheese such as fetta, sheep's milk is easy to digest and contains more calcium than cow's milk. It has a high mineral content and a mild, faintly salty taste. Sheep's milk contains lactose (as does goat).
• Rice milk: Rice milk is typically made from unsweetened brown rice. It does not contain high amounts of calcium or protein but is often fortified to boost calcium levels. It is free of cholesterol and lactose, making it suitable for those with lactose intolerance.
• Goat's milk: Goat's milk contains different proteins and fats to regular cow's milk, so many people find it easier to digest. Goat's milk is now commonly found in supermarkets and contains as much potassium, phosphorus, magnesium, iron and calcium as cow's milk.
• Soy milk: The most common alternative milk, soy milk is made from soybeans or soy protein isolate. There is a wide range of soy milks available, many  of them fortified to create a nutritional profile similar to cow's milk. Vanilla and chocolate  milks are also available.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/whats+in+your+milkr,16527

Which milk is best for you?

We weigh up the nutritional benefits of six different types of milk.


At least 75 per cent of the world's population is intolerant to lactose, the sugar naturally found in cow's milk. While vegans, some children and those who are unable to digest dairy avoid lactose like the plague, are there any other reasons the rest of us should shun it? And if we do, what are the alternatives? Here, we take a look at the health benefits of six sources of milk.

1

Cow's milk

Available in low-fat and full-fat varieties, cow's milk is higher in calcium than most milks (calcium-enriched milks are comparable) and is rich in protein.

Research shows ingredients in low-fat cow's milk may help to reduce the risk of osteoporosis, colon cancer and type 2 diabetes. A two-year study published in The American Journal of Clinical Nutrition revealed those who consumed a high amount of non-fat or "skimmed" milk products lowered their risk of high blood pressure by 50 per cent, compared to drinking small amounts or none at all.

Need to know: Full-fat cow's milk is high in saturated fat, so those at risk of heart disease or diabetes should drink it in small amounts or avoid it completely. Also, producing cow's milk comes at a cost to the environment: cow's need to drink at least three litres of water to produce one litre of milk. Therefore, most high-producing dairy cows are drinking at least 150 litres of fresh water every day.

2

Goat's milk

It's not the easiest to find but for some goat's milk can be worth the search. Goat's milk contains different proteins and fats to cow's milk, making it easier for some people to digest. Goat's milk is high in phosphorus, zinc, essential fatty acids and contains as much potassium, magnesium, iron and calcium as cow's milk.

It's considered a good choice for health-conscious adults too. A University of Granada study showed drinking goat's milk regularly may help to reduce cholesterol levels, and support those with iron deficiency anaemia, since it helps to regenerate haemoglobin.

Need to know: Some people find goat's milk tastes unpleasant. It isn't suitable for vegans, and still contains lactose, although this is lower than cow's milk. This milk is becoming more common in health food stores and supermarkets. Always look for goat's milk that has been pasturised, warns Dietitian Denise Griffiths from the Dietitians Association of Australia. "Unpasteurised milk is a health hazard because of the dangers of bacterial diseases."

3

Soy milk

One of the most common non-dairy sources, soy milk is traditionally made from a mixture of soybeans and water. Soy milk is lactose-free, rich in calcium and protein and contains no saturated fat.

Need to know: Controversy still surrounds the effects soy has on women's hormone health. body+soul nutritionist Lisa Guy says soy milk is not suitable for infants and young children, particularly girls, since it could potentially disrupt hormone production if consumed in high amounts.

"Soy can act like oestrogen in the body, attaching to oestrogen receptors," she says. The isoflavones in soy however, could offer relief for menopausal women. "Soy [milk] is beneficial for menopausal women as it makes the body think it has more circulating oestrogen," she says.

4

Oat milk

If you dislike nutty-tasting milk, oat milk's mild and oaty flavour might be for you. Oat milk is high in fibre, folic acid, vitamin E and phytochemicals that could help prevent heart disease, stroke and some types of cancer. Researchers from Tufts University in Boston found that antioxidants in wholegrain oats help to prevent coronary heart disease and also lower cholesterol levels. Oat milk is free of lactose and cholesterol, and low in saturated fat. In fact, "All plant-based milks have less saturated fat than animal milks," explains Griffiths.

Need to know: Oat milk is not gluten free and contains less protein than cow milk's. Many non-fortified versions contain as little as 7mg of calcium per 250ml, but calcium-fortified brands have just as much as cow's milk with 300mg per 250ml.

5

Rice milk

Rice milk is traditionally made from unsweetened brown rice. Since it is free from cholesterol, saturated fat and lactose, rice milk is considered a healthy choice for those intolerant to dairy.

Need to know: Rice milk is low in calcium and protein, so look for brands that have been fortified (some with chickpeas) to boost calcium levels. "Rice milk is also considered a high-GI food, and lacks the vitamin A that full-fat cow's milk contains," Guy says.

6

Almond milk

Made from finely ground raw almonds and water, almond milk does not contain cholesterol or lactose.

Need to know: While this milk is high in antioxidant-rich vitamin E and low in fat, it contains much less protein than cow's milk. Some supermarket brands contain added sugar too, so read the label carefully, warns Guy. A healthier alternative is to make your own almond milk at home.

1. Soak one cup of almonds in water for six hours

2. Drain and discard the water.

3. Blend the almonds with three cups of fresh water and two dates until almost smooth.

4. Strain with a cheesecloth or a nut milk bag then refrigerate for up to four days.

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/which+milk+is+best+for+your,16541

Debunking The Milk Myth: Why Milk Is Bad For You And Your Bones

Did you know that in Medieval England parents would tie rabbits’ feet around their babies’ necks to ward off illness? Doctors would also spit on wounds because saliva was believed to have healing properties.

Indeed, history is replete with unfounded health beliefs, and to everyone’s detriment, the milk myth is among the most tenacious.

Milk is much more than just a drink; it’s a cultural phenomenon that can be traced back thousands of years. And still today, the milk myth resonates loud and clear: in 2001, the average American child consumed 104 quarts of cow’s milk.

Milk depletes the calcium from your bones

The milk myth has spread around the world based on the flawed belief that this protein and calcium-rich drink is essential to support good overall health and bone health in particular at any age. It is easy to understand that the confusion about milk’s imaginary benefits stems from the fact that it contains calcium – around 300 mg per cup.

But many scientific studies have shown an assortment of detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones. What an irony this is!

Here’s how it happens. Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

Knowing this, you’ll understand why statistics show that countries with the lowest consumption of dairy products also have the lowest fracture incidence in their population (there’s more on this later).

But the sad truth is that most mainstream health practitioners ignore these proven facts. I know it firsthand because when I was diagnosed with osteoporosis, my doctor recommended that I drink lots of milk in addition to taking Fosamax.

Fortunately, I did neither, because I knew that…

Cow’s milk is custom-designed for calves

Thanks to our creative ingenuity and perhaps related to our ancient survival needs, we adopted the dubious habit of drinking another species’ milk. Nobody can dispute that cow’s milk is an excellent food source for calves. Weighing around 100 pounds at birth, a calf typically gains approximately eight times its weight by the time it is weaned. But unlike humans, once calves are weaned, they never drink milk again. And the same applies to every mammalian species on this planet.

Also, each mammalian species has its own “designer” milk, and cow’s milk is no exception. For example, cow’s milk contains on average three times the amount of protein than human milk which creates metabolic disturbances in humans that have detrimental bone health consequences.

It’s important to bear in mind that mother’s milk is excellent nourishment for human babies, but its composition is very different from cow’s milk.

Scientific studies show that milk increases fracture risk

Many scientific studies contradict the conventional wisdom that milk and dairy consumption help reduce osteoporotic fractures. Surprisingly, studies demonstrating that milk and dairy products actually fail to protect bones from fractures outnumber studies that prove otherwise. Even drinking milk from a young age does not protect against future fracture risk but actually increases it. Shattering the “savings account” calcium theory, Cumming and Klineberg report their study findings as follows:

“Consumption of dairy products, particularly at age 20 years, was associated with an increased risk of hip fracture in old age. (“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994).

And the 12 year long Harvard Nurses’ Health Study found that those who consumed the most calcium from dairy foods broke more bones than those who rarely drank milk. This is a broad study based on 77,761 women aged 34 through 59 years of age.

In the authors’ own words:

“These data do not support the hypothesis that higher consumption of milk or other food sources of calcium by adult women protects against hip or forearm fractures.” (Source: Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. American Journal of Public Health. 1997).

Shocking statistics ignored by mainstream medicine

In the Save Our Bones Program one of the topics I discuss is the complete disregard of scientific evidence that discredits milk and dairy products as the best source of calcium.

One exception is Amy Lanou Ph.D., nutrition director for the Physicians Committee for Responsible Medicine in Washington, D.C., who states that:

 

“The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.”

Surprised? You shouldn’t be, because as I mentioned earlier in this article…

Milk is an acidifying animal protein

Like any other animal derived protein-rich food, milk has a positive potential renal acid load (PRAL) which triggers a protective biological reaction to neutralize all the damaging acidic protein before it reaches the kidneys.

The body is designed for survival, so it sacrifices bone density to protect the kidneys and urinary tract because the latter are essential to survival. And the most readily available source of acid neutralizer is in the bones. So even though milk contains calcium, it ends up sapping your bones of that crucial mineral. But that’s not all because…

Today’s milk is a processed food

Until the end of the 19th century in Europe and the beginning of the 20th century in the US, milk was consumed unpasteurized or raw. Later on, homogenization became the industry’s standard. These processes further alter milk’s chemistry and actually increase its detrimental acidifying effects.

Raw milk advocates claim that if cow’s milk is left “as is” it is a healthy and wholesome drink. It is true that raw milk is less acidifying than processed milk and that pasteurization and homogenization may cause a long list of digestive and other health problems, but I still don’t recommend drinking any kind of cow’s milk.

Nowadays, milking cows are given antibiotics and most are also injected with a genetically engineered form of bovine growth hormone (rBGH). A man-made or synthetic hormone used to artificially increase milk production, rBGH also increases blood levels of the insulin-growth factor 1 (IGF-1) in those who drink it. And higher levels of IGF-1 are linked to several cancers.

This should not be ignored, especially in view of recent information by Samuel Epstein, MD, Professor of Environmental Medicine at the University of Illinois School of Public Health, and Chairman of the Cancer Prevention Coalition. In an article titled “Monsanto’s Hormonal Milk Poses Serious Risks of Breast Cancer, Besides Other Cancers” (http://www.preventcancer.com/press/releases/july8_98.htm, June 21, 1998) Dr. Epstein concludes that:

“Drinking rBGH milk would thus be expected to significantly increase IGF-1 blood levels and consequently to increase risks of developing breast cancer and promoting its invasiveness.”

Even though organic milk is from cows that are not given antibiotics or rBHG, if you truly care about your bone health and your overall health, you should…

Avoid drinking cow’s milk

As I explain in the Save Our Bones Program and contrary to mainstream recommendations, drinking milk and eating lots of dairy products are not the answer to reversing osteoporosis. And while in the Save Our Bones Program no food is completely off limits, I strongly recommend that you explore the different milk substitute options that I will list for you here.

But first, I’d like to clarify that unsweetened fermented or cultured dairy products such as yogurt, kefir, and sour cream are acid neutral. Yogurt in particular is chock-full of beneficial qualities. As is the case with milk, organic yogurt does not have rBGH, but even several of the most well-known yogurt brands have stopped using the bovine growth hormone (rBGH). You should call your favorite yogurt company to confirm. One more clarification: when I say unsweetened I mean without sugar or any artificial sweetener. However, you can add honey or stevia, a zero calorie plant-derived sweetener that is delicious and alkalizing as well. I like to carry around stevia packets in my purse so that I’m always able to sweeten food or drinks when I’m on the go.

The best milk substitutes

My favorite milk substitute is unsweetened almond milk, not only because it is alkalizing (as almonds are), but also because it’s delicious and tastes very similar to milk. I even cook with it!

If almond milk is hard to get, you can also try rice or soy milk. I strongly suggest consuming only organic soy milk to insure it’s not made with genetically modified soy. There is also some controversy about unfermented soy products, so try to use it in moderation.

What Else Haven’t They Told You?

What else have you been told about bone health by your doctor or other “experts” that is flat out wrong? What other “facts” (like drinking milk does a body good) are keeping you from optimal health?

Myths like these are a big reason I created the Save Our Bones Program. To give you the straight scoop on how to deal with osteoporosis the natural way.

I can help you take control of your future.

Learn more about the Save Our Bones Program here →

And remember, if you ever hear someone ask “Got milk?” smile and think to yourself “No, because I know better!”

And as always, I’d love to hear your thoughts. Share them by leaving a comment below. Talk to you soon guys.

Source
http://saveourbones.com/osteoporosis-milk-myth/

Is Dairy Bad For You, or Good? The Milky, Cheesy Truth

Dairy products are controversial these days.

They are cherished by the health organizations as an essential food for bone health.

But other experts disagree and think that dairy is harmful and should be avoided.

Of course, not all dairy products are the same.

They vary greatly, depending on how the cows were raised and how the dairy was processed.

Also, as it is with most things in nutrition, the ultimate health effects depend on the individual.

Is it “Natural” to Eat Dairy?

One common argument against dairy products is that it is “unnatural” to consume them.

This makes sense… humans are the only species that consumes milk in adulthood and certainly the only species that consumes the milk from another animal.

Of course, the biological purpose of cow’s milk is to feed a rapidly growing calf. Humans aren’t calves… and adults usually don’t need to grow.

Before the agricultural revolution, humans only drank mother’s milk as infants. They didn’t consume dairy as adults… one of the reasons dairy is excluded on a strictpaleo diet (1).

Therefore, it doesn’t make sense from an evolutionary perspective that dairy is “needed” for optimal health.

That being said, people in some areas of the world have been eating dairy for thousands of years and there are many studies that document how the genes have changed to accommodate dairy products in the diet (2).

The fact that some of us are genetically adapted to eating dairy is a pretty convincing argument for it being “natural” for us to consume it.

Bottom Line: Humans are the only species that consumes milk in adulthood, as well as the milk from another animal. Dairy was not consumed until after the agricultural revolution.

About 3/4 of The World is Intolerant to Lactose

The main carbohydrate in dairy is lactose, a “milk sugar” that is made of the two simple sugars glucose and galactose.

When we’re infants, our bodies produce a digestive enzyme called lactase, which breaks down lactose from mother’s milk. But many people lose the ability to do that in adulthood (3).

In fact, about 75% of the world’s population is unable to break down lactose as adults, a phenomenon called lactose intolerance (4).

This photo shows how common lactose intolerance is in different parts of the world:

Photo source.

As you can see from the photo, lactose intolerance is rare in North America, Europe and Australia, but very common in Africa, Asia and South America.

People who are lactose intolerant have digestive symptoms when they consume dairy products. This includes nausea, vomiting, diarrhea and related symptoms.

However, keep in mind that lactose intolerant people can sometimes consume fermented dairy (like yogurt) or high-fat dairy products like butter (5).

Some people can also be allergic to other components in milk, like the proteins. This is fairly common in children, but rare in adults.

Bottom Line: About 3/4 of the world is intolerant to lactose, the main carbohydrate in dairy products. Most people who are of a North European ancestry can digest lactose without problems.

Dairy Can be Quite Nutritious

Dairy products are very nutritious.

The milk contains all the proteins, fatty acids and micronutrients needed to nurture a growing calf.

Given that human muscles, cells and organs are similar to a calf’s, it makes sense that dairy products are also a good source of nutrients for humans.

A single cup (244 grams) of milk contains (6):

• Calcium: 276mg (28% of the RDA).
• Vitamin D: 24% of the RDA.
• Riboflavin (B2): 26% of the RDA.
• Vitamin B12: 18% of the RDA.
• Potassium: 10% of the RDA.
• Phosphorus: 22% of the RDA.
• It also contains decent amounts of Vitamin A, Vitamins B1 and B6, Selenium, Zinc and Magnesium.

This is coming with 146 calories, 8 grams of fat, 8 grams of high quality animal protein and 13 grams of carbs.

Calorie for calorie, whole milk is actually quite nutritious. It contains a little bit of almost everything we need.

Of course… there are many different types of dairy. Fatty dairy products like cheese and butter have a nutrient composition that is quite different from milk.

The nutrient composition also varies depending on what the cows ate and how they were raised, especially when it comes to the fatty components.

The composition of dairy fat is actually very complex, it consists of hundreds of different fatty acids. Many of the fatty acids are bioactive and can have powerful effects on health (7).

Cows that are raised on pasture and fed grass have more Omega-3 fatty acids and up to 500% more Conjugated Linoleic Acid (8, 9).

Grass-fed dairy is also much higher in fat soluble vitamins, especially Vitamin K2, a nutrient that is incredibly important for regulating calcium metabolism and has major benefits for both bone and heart health (10, 11, 12, 13).

Keep in mind that these healthy fats and fat-soluble vitamins are not present in low-fat or skim dairy products, which are often loaded with sugar to make up for the lack of flavor caused by removing the fat.

Bottom Line: Milk is quite nutritious, but the nutrient composition varies between the different types of dairy. Dairy from grass-fed or pasture raised cows contains more fat soluble vitamins and beneficial fatty acids.

Dairy is a Superfood For Your Bones

Calcium is the main mineral in bones and dairy is the best source of calcium in the diet.

Therefore, it only seems logical that dairy has benefits for bone health.

In fact, most mainstream health organizations recommend that people consume 2-3 servings of dairy per day, in order to get enough calcium for the bones (14, 15).

But many experts don’t think this is a good idea because countries where dairy consumption is low often have low rates of osteoporosis, while countries that consume lots of dairy (like the U.S.) often have high rates of osteoporosis.

However… this does NOT mean that dairy causes osteoporosis… there are many other differences between these countries.

Actually, dairy is one of the things that mainstream nutrition gets right.

The great majority of evidence shows that dairy improves bone density, reduces osteoporosis and lowers the risk of fractures in the elderly (16, 17, 18, 19, 20, 21).

Also, let’s not forget that dairy contains more than just calcium. It also provides many other nutrients that are highly beneficial for bone health, including protein, phosphorus and (in the case of grass-fed, full-fat dairy) Vitamin K2.

Bottom Line: Numerous studies show that dairy products have clear benefits for bone health. They improve bone density in the young and lower the risk of fractures in the elderly.

Full-Fat Dairy is Associated With a Lower Risk of Obesity and Type 2 Diabetes

Full-fat dairy has some benefits for metabolic health.

Despite being high in calories, consumption of full-fat dairy is actually linked to a reduced risk of obesity.

In a review that looked at 16 studies, 11 of them showed that full-fat dairy was associated with reduced obesity, but none of them found such an effect for low-fat dairy (22).

There is also some evidence that dairy fat can reduce the risk of diabetes.

One observational study from Harvard researchers looked at the amount of trans-palmitoleic acid (a dairy fat) people had floating around in their bloodstream.

In this study, those who consumed the most full-fat dairy had less belly fat, less inflammation, lower triglycerides, improved insulin sensitivity and a 62% lower risk of type 2 diabetes (23).

Several other studies show that full-fat dairy is associated with a reduced risk of diabetes, but a number of studies show no association (24, 25, 26).

Bottom Line: Several studies show that full-fat dairy products are linked to a reduced risk of obesity and type 2 diabetes, but other studies find no effect.

Dairy May Protect Against Heart Disease… But it Depends on The Type

Conventional wisdom dictates that dairy should raise the risk of heart disease because it is high in saturated fat.

However, the saturated fat myth has been debunked in recent years.

There really is no link between saturated fat consumption and heart disease… at least not for the majority of people (27, 28).

It also seems that the effects of dairy on heart disease risk varies between countries, probably depending on how the cows are raised and fed.

The Nurses Health Study, a major epidemiological study in the U.S., found that dairy fat was linked to an increased risk of heart disease (29, 30).

However, many other studies show that full-fat dairy has a protective effect, on both heart disease and stroke.

One review of 10 studies, most of which were using full-fat dairy, showed that milk was linked to reduced risk of stroke and cardiac events. There was also a trend towards a reduced risk of heart disease, but it wasn’t statistically significant (31).

In countries where cows are largely grass-fed, full-fat dairy is associated with major reductions in the risk of heart disease and stroke (32, 33).

For example, one study in Australia (where cows are mostly grass-fed) showed that those who consumed the most full-fat dairy had a whopping 69% lower risk of heart disease (34).

This is probably related to the high vitamin K2 content of grass-fed dairy products, but there are also studies showing that dairy can improve other risk factors… such as blood pressure and inflammation (35, 36, 37, 38).

Bottom Line: Studies on dairy and heart disease have led to conflicting results. In countries where cows eat mostly grass, full-fat dairy products are associated with major reductions in heart disease risk.

Dairy, IGF-1, Acne and Prostate Cancer

Dairy is known to stimulate the release of insulin and IGF-1 (Insulin-like Growth Factor 1).

This may be the reason that dairy consumption is linked to increased acne (39, 40).

But these hormones are also believed to increase the risk of certain cancers (41).

Of course, there are many different types of cancer and the relationship between dairy and cancer is quite complex (42).

Some studies suggest that dairy is linked to a reduced risk of colorectal cancer, but an increased risk of prostate cancer (43, 44).

The association with prostate cancer is actually pretty weak and inconsistent. Some studies show up to a 34% increased risk, but other studies find no effect (45, 46).

Keep in mind that increased insulin and IGF-1 aren’t all bad. If you’re trying to gain muscle and strength, then these hormones can provide clear benefits (47).

Bottom Line: Dairy can stimulate the release of insulin and IGF-1, leading to increased acne and a higher risk of prostate cancer in some studies. However, dairy seems to be protective against colorectal cancer.

The Best Types of Dairy

The best dairy products are full-fat, from cows that are grass-fed and/or raised on pasture.

They have a much better nutrient profile, including more of beneficial fatty acids and more fat soluble vitamins, particularly vitamin K2.

Fermented dairy products like yogurt and kefir may be even better. They contain probiotic bacteria that can have numerous health benefits (48).

A lot of people also swear by raw dairy products. That is, dairy from milk that hasn’t been pasteurized… a process that may have some adverse effects on the taste and nutrient composition of the milk (49).

It seems clear that consuming raw milk isn’t nearly as risky as some people make it out to be.

Many people also claim that they don’t tolerate conventional dairy from cows, but get excellent results with dairy from goats.

Take Home Message

When it comes to dairy, there are no good answers that apply across the board. The health effects seem to vary greatly between individuals.

Some people tolerate dairy just fine, others have mysterious symptoms when they consume it and yet others can’t tolerate conventional dairy but feel awesome with raw dairy products.

I personally tolerate dairy and eat a lot of organic, grass-fed yogurt. I frequently use butter with my meals and also eat cheese occasionally. I don’t drink milk… but only because I’ve never really gotten into the habit of it.

If you tolerate dairy products and enjoy them, then by all means eat dairy. There certainly is no compelling evidence that people should avoid it and quite a bit of evidence of benefits.

Just make sure to choose quality dairy… preferably grass-fed/pasture-raised and full-fat.

Low-fat dairy (which is often loaded with sugar) seems to be a bad choice overall… the main metabolic benefits of dairy are due to the fatty components.

Source
http://authoritynutrition.com/is-dairy-bad-or-good/