Well you might be surprised to hear that although protein, calcium
and Vitamin D are important, cow dairy is not where we should be getting these
nutrients. Cow dairy is actually harmful for you and your growing child. This
topic could easily be written in a lengthy book, but I will give you a few big
reasons why rethinking your consumption of cow dairy could be the healthiest
thing you do for your family as well as offer some alternative ways to meet
your protein, calcium and Vitamin D needs.
REASONS to rethink
consuming cow dairy:
1.) Cow dairy consumption WEAKENS bones1
“Excuse me? Milk weakens bones?!” I know this is contrary to
everything ingrained into you since you were a child. But research has shown
that Cow dairy weakens bones! 1,2,3 And, this is why: Eating animal
protein (which includes dairy foods) causes our body to be in an acidic state. 4,5
When our body is in an acidic state it pulls calcium from our bones causing
weakened bone strength5. Furthermore there is NOT one study that
proves cow dairy increases bone strength. It is vitamin D, low acidic foods and
weight bearing physical activity that are the winning ticket to bone strength! 5
A nurse’s health study that shows dairy consumption INCREASES fractures! 1,4,5
It has also been found that countries with the lowest cow dairy consumption have
the least fractures. These countries include parts of Africa and Asia3.
2.) Cow dairy consumption increases risk of
cancer
Nature made cow’s milk to grow a baby
calf from 75 pounds at birth to 600 pounds at 6 months (on average – calf
growth varies by breed of cow). For perspective, humans double their weight (on
average) the first 6 months of life. To achieve this rapid growth of cows, dairy
products contain many hormones and hormone promoting substances.6 One
hormone promoting substance found in dairy is insulin-like growth factor (IGF-1).
6,7,8 Regular consumption of dairy protein elevates blood levels of
insulin-like growth factor (IGF-1). 6,7,8 IGF-1 is known to
stimulate the growth of both normal and cancer cells.6, 7,8 Three
medical doctors Fuhrman, McDougall and Bernard, who have extensively researched
the link between nutrition and disease, have found several case
controlled studies in diverse populations that show a strong and consistent
association between serum IGF -1 concentration and cancer risk. 2,6,7,8, 9
What they found is
that cow dairy may increase risk of all cancers, but of particular concern are
the studies that have linked cow dairy to bladder, breast, colorectal,
leukemia, lung, ovarian, prostate, and
testicular cancers.6, 7, 8, 9, 10 And it is not milk alone
that is the dairy of concern, but that all dairy products increase the risk of
these cancers.6 Doctor Fuhrman makes the point that cow's
dairy is the perfect food for the rapidly growing calf, but foods that promote
rapid growth promote cancer. 6 Fuhrman goes on to say that “the
foundation of adult cancers is most often built in childhood or early adulthood
- childhood diets are the major cause of adult cancers.”6
3.)
Cardiovascular disease and dairy
consumption
Dairy products
(butter, cheese, ice cream, milk and yogurt) add a significant amount of
calories, salt, cholesterol and saturated fat into the diet.12 Furthermore
dairy and animal products do not contain any fiber which aids in the removal of
cholesterol in the body. Saturated fat increases cholesterol in the body,
hardens arteries and increases the risk of heart disease. Heart Disease is the
leading cause of death in the US. Stroke is the fourth leading cause of death
in the US. When replacing dairy, meat, sugar and processed foods in
our diet with beans, legumes and fruits and vegetables we see a reversal in
heart disease.13
4.)
Infertility and hormonal imbalance
Women who eat
dairy may have an increased failure to ovulate or failure to produce a healthy
egg. Many fertility experts recommend refraining from dairy to avoid the
hormones, viruses, antibiotics and pesticides in dairy. Because of the
naturally occurring hormones in dairy, even organic dairy options are of
concern. Dairy products account for 60-70 percent of estrogens consumed in our
diets.14 Pesticide and estrogen exposure have been linked to PCOS (Polycystic
Ovary Syndrome) and endometriosis. 14 It has also been found that
dairy and animal products can lower male sperm count. 15 Furthermore,
some women who eliminate dairy and all animal products have been found to have
a decrease or elimination of menstrual cycle discomforts16, such as
cramping, hormone induced migraines, mood fluctuations and may have
shortened and lighter menstruation. There
are also questions as to why children are maturing at younger ages and
questioned if it could be due to the increased consumption of dairy in recent
decades. Through dairy we have a higher exposure to hormones, hormone related
issues and infertility risk.17
5.)
Autoimmune Diseases: Type 1 Diabetes,
Multiple Sclerosis, Rheumatoid Arthritis
Autoimmune
disease occurs when the body develops antibodies to attack foreign substances;
however they also attack healthy cells in the body. In the case of Type 1
diabetes, your body’s immune response to foreign substances is to attack the insulin
producing cells in your pancreas. In Multiple Sclerosis antibodies attack the
nerve cells in the brain. In Juvenile Arthritis and Adult Rheumatoid Arthritis
the antibodies are attacking the tissue in the joints. These conditions are on
the rise. Dairy and animal protein contributes
to the increase in these diseases by causing an autoimmune response in the
body. This response happens when animal protein is absorbed into the blood
stream through a *leaky gut. 18, 32 Animal protein should not be in the blood
stream and therefore the body uses antibodies to attack these proteins. Similar
proteins are found in healthy cells in the body and in this process these cells
are attacked as well. 18, 19, 32
* Leaky gut
syndrome results in an increase in the permeability of the mucosal intestinal
lining. Large spaces develop between the cells of the gut wall, which allows
bacteria, toxins and food to leak into the blood stream.32 In a healthy mucosal lining, bacteria,
toxins and food would not enter into the blood stream.32 Due to the
poor Standard American Diet which is full of processed and pesticide ridden,
low nutrient foods, leaky gut syndrome is on the rise.
6.) Lactose intolerance, IBS, and chronic
constipation
Most people stop
producing the enzymes to break down milk in early childhood and it is thought
that over 75% of the global population is lactose intolerant.20 This
distress causes inflammation in the digestive track which can result in symptoms
of diarrhea to constipation from milk and cheese 21. Other GI
symptoms from dairy may include gas, bloating, mucus, oily or bloody stool.22
Dairy also has
been linked to causing or contributing to other diseases such as Colic for
breast fed infants (with mothers who eat dairy) and formula fed infants, skin
irritations, eczema, psoriasis, acne, allergies, sinus problems, migraines, increases the risk,
severity and amount of cold symptoms and ear infections, anemia (in children) and
more.7, 23
As I mentioned
earlier this topic is lengthy and controversial. Many of you reading this are
probably scratching your heads thinking if we know all this “Why are we being
sold dairy? Why isn’t my doctor telling me about this? Why is this not on the
news? Unfortunately the answers to these questions would take up a whole other
lengthy and controversial book. However, the group Physicians Committee for Responsible Medicine (PCRM) has taken legal
action against the Dairy Council for false claims that the Dairy Council has
made and PCRM has won!24 However the Dairy Council continues to have
a several hundred million dollar yearly ad campaign.
ENVIRONMENTAL IMPACT
It is estimated
that 30-51 % of greenhouse gas emissions come from the methane gas of the
livestock raised globally for food consumption (dairy cows, chicken, goat, lamb,
pigs, buffalo, beef, etc.) plus the deforestation that occurs to create grazing
land for these animals and to grow food to feed these animals. 25, 26
To give you perspective, transportation accounts for an estimated 18% of
greenhouse gasses. 25, 26 Our dairy and animal consumption not only
affects our personal health, but also the health of our environment. 25,
26
Alternative ways
to get CALCIUM, PROTEIN and Vitamin D needs
If the previous
info has made you think twice about consuming dairy products you can rest easy
knowing you can meet your calcium, protein and Vitamin D needs without
consuming dairy. You can easily substitute nondairy alternatives that are
fortified with calcium, Vitamin D and B12 such as soy, rice, hemp, coconut
milk, yogurt and cheese to drink, eat and in recipes. And/ or eat other
nondairy sources of calcium such as almonds, leafy green vegetables, broccoli,
blackstrap molasses, figs, sesame seeds, salmon with bones and soybeans and soy
products. Sources of calcium without animal protein are better for your body at
keeping your bones strong as well because they keep your body in an alkaline
state, which as I said previously eating foods that are alkaline maintain
calcium in the bones.27 Adequate calcium, Vitamin D and weight
bearing exercise also supports bone strength.27 A fruit and
vegetable based diet also happens to be the best diet for decreasing our risk
of cancer, diabetes, heart and autoimmune diseases and several other diseases.
PROTEIN
Americans are
obsessed with protein and therefore tend to eat an enormously high protein diet
with most of that protein coming from meat and/or dairy products. Dietary
Reference Intake (RDI) for protein is 0.8 grams of protein per kilogram of ideal or
adjusted body weight. Too much protein can be harmful for the body especially
the kidneys and too much protein from animal sources (meat and dairy) is
harmful for several reasons as described previously. Therefore, overweight or obese individuals will
want to base protein needs on ideal or adjusted body weight. For example, a 150
pound person at their ideal body weight requires 54 grams of protein per day. When
you eat enough calories, it is hard to become deficient in protein, unless all
your calories come from alcohol or sugar. 28,29 See the daily food example chart below –
no dairy is needed to meet daily protein needs.
EXAMPLE OF DAILY PROTEIN INTAKE
Breakfast
|
FOOD
|
GRAMS PROTEIN
|
|
2 slices Whole Wheat Toast
|
5
|
|
2 Tbsp Peanut Butter
|
8
|
|
Banana
|
1.5
|
Lunch
|
1 Bowl Bean soup
|
12
|
|
1/2 Cup Raw Carrot Sticks
|
1.5
|
|
2 Tbsp Hummus
|
1.5
|
Dinner
|
*3 oz Fish
|
18
|
|
½ Cup cooked Rice
|
2.5
|
|
1 cup Green Salad with other veggies
|
1
|
|
Bread Roll
|
3
|
Snacks
|
2 Tbsp Almonds
|
4
|
|
Orange
|
2
|
|
Apple
|
0.5
|
|
TOTAL
|
60
|
*OTHER
|
3 oz Chicken Breast
|
26
|
|
3 oz Fish
|
15
|
*If you do eat meat it is easy to see how you can quickly meet or
exceed RDI (Recommended Dietary Intake) for
protein. This chart is
based on protein needs of a 150 pound person at
ideal Body Weight.
Vitamin D
Vitamin D is actually
not a vitamin; it's a hormone that the body produces in reaction to sunlight on
the skin.30, 31 It is not present naturally in milk – it is added as
a supplement at the dairy processing factory. 3 Because the sun contributes
significantly to our daily production of Vitamin D 10 minutes of sun exposure
per day is thought to be enough to prevent deficiencies.30, 31 The
major biologic function of Vitamin D is to maintain normal blood levels of
calcium and phosphorus. It is used alone or in combination with calcium to
increase bone mineral density and this process decrease fractures. Recently,
research also suggests that Vitamin D may provide protection from osteoporosis,
hypertension, cancer, and several autoimmune diseases.30, 31 For those of us who do not live in
sunny areas near the equator and/ or use sunblock, supplementation is usually
necessary. 30, 31 It is possible to get enough Vitamin D without
eating dairy, through supplementation and/or eating nondairy foods high in
Vitamin D. Nondairy naturally occurring food sources of Vitamin D include
salmon, tuna, sardines, eggs, beef liver, mushrooms, and green algae. Nondairy
fortified food sources include, cereal, orange juice, nondairy milk alternative
such as soy, almond, hemp and rice milk.
MILK
Alternatives
Most dairy
alternatives are fortified with calcium, B12 and Vitamin D; read the label to
make sure. And most nondairy brands contain more calcium per ounce than cow’s
milk. Choose unsweetened versions whenever possible to reduce the intake of
added sugar.
SOY
Soy is a popular
nondairy alternative; however there are many people who cannot tolerate soy due
to an allergy, medication interaction or gastrointestinal distress it may
cause. Soy is also a high GMO (Genetically Modified Food). So, if you buy soy
products I recommend buying organic to avoid the GMO’s. Trader Joe’s Brand contains
non GMO food sources. There is also an ongoing debate about the isoflavinoids
in soy and if these trigger an estrogen like response in the body. Some argue
it takes a high intake of soy to cause such reactions, however soybean oil and
other soy derivatives are in many foods we eat. There are several other milk
alternative options if this is a concern for you.
RICE
Rice milk is the
dairy alternative I use the most, mainly because it is easily found and
reasonably priced. For children under age two or those kids who are picky
eaters or on the skinny side, rice, hemp and coconut milk have the highest
calories per cup. I recommend these for those interested in increasing calorie
consumption.
HEMP
Hemp has the highest unsaturated fat content of the milk
alternative options mentioned in this post. Hemp milk contains Omega 6 and Omega
3 fats, which have multiple health benefits for our heart, brain and immune
systems. Soy, almond and rice milk can be found in most large grocery stores,
however hemp milk is a bit harder to find. Natural or alternative food stores
such as Whole Foods, New Seasons and Trader Joe’s carry hemp milk. Unfortunately,
it is usually pricier than the other milk alternative options.
ALMOND
Almond milk is a
great option for adults and children over 2 who do not have an almond allergy. Almond
and coconut water are the lowest in calories of the milk options. Since the
protein and fat content in almond, rice milk and coconut water are low you want
to be sure you have other sources of fat in your diet and are meeting your
protein needs through other foods as well.
COCONUT
Coconut milk and
Coconut water are all the rage right now because of their high vitamin and
mineral content and also because coconut milk is rich in Lauric Acid; a
medium-chain fatty acid that is abundant in human breast milk. According to the
National Center for Biotechnology Information, Lauric Acid has many
germ-fighting, anti-fungal and anti-viral properties that are very effective at
ridding the body of viruses, bacteria and countless illnesses. Lauric Acid may
also reduce cholesterol and triglyceride levels, which lowers heart disease and
stroke risks. Although some research reports that the saturated fat in coconut
milk are better than cow dairy because it is less likely to clog arteries, we must
be cautious of jumping on the coconut ban wagon. I recommend using full fat coconut
milk minimally. Coconut water contains
many of the vitamin, mineral and lauric acid benefits without the higher calorie,
fat, and saturated fat content.
PROTEIN, FAT and SATURATED FAT CONTENT FOR NON
DAIRY MILK ALTERNATIVES AND COW MILK
Non- Dairy Milk Options
|
Serving
|
Calories
|
PROTEIN
|
FAT
|
SATURATED FAT
|
Percent FAT
|
Almond
|
1 Cup
|
60
|
1 g
|
2.5 g
|
0 g
|
37%
|
Coconut Milk
|
1 Cup
|
552
|
5.5g
|
57.2g
|
50.7 g
|
93%
|
Coconut Water
|
1 Cup
|
46
|
1.7g
|
0.5g
|
0.4 g
|
9.70%
|
HEMP
|
1 Cup
|
110
|
2 g
|
6 g
|
0.5 g
|
49%
|
RICE
|
1 Cup
|
120
|
1 g
|
2.5 g
|
0 g
|
18%
|
SOY
|
1 Cup
|
90
|
6g
|
3.5 g
|
0.5 g
|
35%
|
COW MILK
|
|
|
|
|
|
|
WHOLE
|
1 Cup
|
146
|
7.9 g
|
7.9 g
|
4.6 g
|
48%
|
2%
|
1 Cup
|
122
|
8.1 g
|
4.8 g
|
3.1 g
|
35%
|
1%
|
1 Cup
|
105
|
8.5 g
|
2.4 g
|
1.5 g
|
20%
|
SKIM/ FAT FREE
|
1 Cup
|
90
|
8 g
|
0.2 g
|
0.2 g
|
2%
|
*Note the above
chart is general for each type of milk. Check specific labels as each brand
nutrition content may vary slightly.
HOW TO MAKE THE SWITCH TO NONDAIRY
In our house my
children have only drank nondairy milk. And although I have limited cheese
consumption in recent years, we now eat 100% dairy free. For me the evidence is
too strong to do otherwise. There are
several wonderful tasting nondairy yogurt, ice cream, and cream cheese options on
the market. However these nondairy options are all processed foods with sugar, fat
and additives and all should be used minimally.
I have found
children to be more open to nondairy milk options than adults. For younger
children you might offer a glass without even mentioning the change; see if
they notice. For those who do notice a difference, try a vanilla flavored
version that has low or no sugar and contains no artificial sugars. You could
even mix cow and nondairy milk, slowly decreasing the cow milk until you have
removed the all cow milk.
Is dairy right
for you?
A few months back
there was a Time magazine front page
cover that pictured a mother nursing her older child. People were outraged at
the idea. Although I am not one who will nurse my children that long, I found
it amusing that people thought it is NOT
okay to continue to nurse an older child, but it is okay for humans to drink
breast milk from another animal through adulthood? That is what makes me
scratch my head!
So let’s
critically think about our dairy intake and ask questions like… “Why are we
drinking breast milk for another animal that was made to grow from 75 pounds to
600 pounds in the first 6 months of life? Why are we the only species who drink
milk past the first few years of life? Why is it only the past 100 years we
have been eating high amounts of dairy? Were people dealing with weak bones for
100’s of years before then? Why do other countries that get adequate calorie
intake with no dairy in their diet have strong bones and fewer diseases such as
cancer, heart disease, diabetes etc.?3 Why is it that those who eliminate
dairy have improvements in allergies, acne, cholesterol, weight loss, digestion, menstruation,
allergies, migraines, joint pain, autoimmune disease risk and progression and
more?7 Why is it that the dairy industry does not have studies to
prove the benefits of dairy3, however those who question dairy have
to prove study after study why dairy is harmful? Why is it that when you go on
a diet to improve cancer, fertility, allergies, heart disease, digestive
issues, skin irritations, gout, migraines and autoimmune diseases the
recommendations suggest limiting or eliminating dairy? If we do not want to
have these health challenges to begin with should we be eating dairy at all?”
I think the
challenge is that dairy has been a staple in many of our lives. Can you imagine
a football game without pizza? Not giving your child mac and cheese or a cheese
stick for lunch? Or a birthday party with rice cream ice cream? It certainly
takes a mind shift, but if such a long list of diseases are being linked to
dairy it is a shift we all MUST consider.
My hope is that this post has got you thinking about your family’s dairy
consumption. I recommend doing your own
research on dairy. Find various sources of your information. Go dairy free for
a few weeks to a few months and see how your body responds. See if you feel
better, have improved digestion, clearer skin, and many, many other benefits. I
know you will find many benefits in how you feel! I do!
REFERENCES
7.)
Voskuil DW, Vrieling A, van?t Veer LJ, Kampman
E, Rookus MA. The insulin-like growth factor system in cancer prevention:
potential of dietary intervention strategies. Cancer Epidemiol Biomarkers Prev.
2005(14)195-203.
8.)
Chan JM, Stampfer MJ, Giovannucci E, et al.
Plasma insulin-like growth factor -1 and prostate risk: a prospective study.
Science. 1998(279):563-5.
12.)
http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/dairy.html
15.)
http://www.drmcdougall.com/misc/2012nl/dec/fav5.htm
16.)
http://pcrm.org/health/health-topics/using-foods-against-menstrual-pain
18.)
http://www.nealhendrickson.com/mcdougall/040100pufavorite5.htm
19.)
Autoimmune:
Guggenmos J, Schubart AS, Ogg
S, Andersson M, Olsson T, Mather IH, Linington C. Antibody cross-reactivity
between myelin oligodendrocyte glycoprotein and the milk protein butyrophilin
in multiple sclerosis. J Immunol.
2004 Jan 1; 172(1): 661-8.
33.)
http://www.pcrm.org/search/?cid=1202
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