Is milk bad? Understand

Studies show that higher milk consumption is associated with an increase in the number of bone fractures in the elderly, among other effects.

milk is bad

Edited and resized image by Noemí Jiménez, available on Unsplash

Cow's milk is an item present in many Brazilian kitchens. Despite being popular, studies suggest that milk is bad for your health. But is it true? Understand:

Nutrients

Whole cow's milk provides 18 of the 22 essential nutrients. It is a source of calcium, magnesium, phosphorus, potassium, zinc and protein:

NutrientQuantity per 244 g (one cup)

Percentage of Recommended Daily Intake (RDI)
Calcium276 mg28%
Folate12 mcg3%
Magnesium24mg7%
Phosphor205mg24%
Potassium322 mg10%
Vitamin A112 mcg15%
B12 vitamin1.10 mcg18%
Zinc0.90mg11%
Protein6 to 7 g (casein and whey)14%

Milk also provides:

  • Iron
  • Selenium
  • Vitamin B-6
  • Vitamin E
  • Vitamin K
  • Niacin
  • Thiamine
  • Riboflavin

The fat content varies. Whole milk contains more fat than other types:

  • Saturated fats: 4.5 grams

  • Unsaturated fats: 2.5 grams

  • Cholesterol: 24 milligrams

Pros and Cons of Cow's Milk

bone development

Milk helps improve weight and bone density in children, according to a 2016 study. It also reduces the risk of fractures in childhood. Research has shown that pregnant women who ate many foods rich in dairy and calcium had babies with better growth and bone mass. Furthermore, adding more dairy products to the diet of preadolescent girls was better for bone health than calcium supplementation.

Milk also provides proteins needed to build and maintain healthy bones, teeth and muscles. A glass of milk provides about 6 to 7 grams of casein and whey proteins.

A glass of milk provides nearly 30% of the daily calcium requirement for adults. In addition to containing potassium and magnesium, minerals that are important for healthy bones and teeth.

Dairy products, in general, can provide nearly 50% of the calcium in a normal diet.

can cause acne

One study found that teenagers with acne drank larger amounts of milk. But adult acne can also be triggered by dairy products. Other studies have linked this skin condition to low-fat, low-fat milk but not to whole milk or cheese. This could be due to carbohydrates and whey proteins.

May cause eczema

Eczema is a dermatitis made worse by some foods, including milk and dairy products, according to a clinical review.

May cause allergies

About 5% of children are allergic to milk, some experts estimate. It can cause skin reactions such as eczema and intestinal symptoms such as cramps, constipation and diarrhea. Other serious reactions include:

  • anaphylaxis
  • wheezing
  • difficulty breathing
  • bloody stools

May increase the number of bone fractures

To the surprise of many people, drinking three or more glasses of milk a day can increase the risk of bone fractures in women. Research has found that this may be due to sugars called lactose and galactose.

Another study found that bone fractures in elderly people with osteoporosis are more frequent in those who consume more dairy products, animal proteins and calcium.

can cause cancer

Too much calcium in milk and other foods can increase the risk of a reliable source of prostate cancer. Milk sugars may be associated with a slightly higher risk of ovarian cancer.

Milk from cows that receive growth hormones contains higher levels of a chemical that can increase the risk of some cancers. More studies are needed on the long-term effects of these hormones and on antibiotics given to dairy cows.

Concentrates more pesticides than vegetable milk and dark green leaves

As with all food of animal origin produced in conventional industrial molds, cow's milk contains more pesticides than any other vegetable food. In addition, antibiotics given to dairy cows - because of aggressive methods of extracting the milk, which cause infection in the breasts - may also be linked to milk allergies.

An analysis showed a greater presence of pesticides in the breast milk of omnivorous women compared to vegetarians.

Lactose intolerance

Cow's milk has a higher amount of lactose than milk from other animals. Up to 75% of the world's population has some form of lactose intolerance, estimates a 2015 scientific review.

Alternatives to milk

Alternatives to cow's milk for babies and children with milk protein allergies include:

Typeproscons
Breast-feedingBest source of nutritionUsually only available for the first 4 to 6 months of life; Not all women can breastfeed
Hypoallergenic formulasMade with enzymes to break down milk proteinsProcessing can damage other nutrients
Amino acid formulasLess likely to cause an allergic reactionProcessing can damage other nutrients
Soy-based formulasFortified to be nutritionally completeChildren Can Also Develop Soy Allergy

Herbal and nut-based milks suitable for lactose intolerant or vegan individuals include:

Typeproscons
Soy milkContains similar amount of protein; Half of carbohydrates and fatsContains plant hormones and estrogens
almond milkLow fat; High calcium; High Vitamin E ContentLow protein; Contains phytic acid (hampers mineral absorption)
Coconut milkLow calories; Low carbohydrate; half the fatNo protein; Saturated fat
Milk OatsLow fat; high fiberRich carbohydrates; low protein
cashew milkLow Calories and FatLow protein; Less nutrients
hemp milkLow calories; Low carbohydrate; high essential fatty acidslow protein
Rice milkLow fatLow protein; Rich carbohydrates; low nutrients
quinoa milkLow fat; Low calories; low carbslow protein

Alternative Calcium Sources

  • Aromatic herbs: basil and oregano - about 80 mg of calcium per 14 grams;
  • Dark green leafy vegetables – broccoli, kale, chard, watercress, among others;
  • Nuts – 170 g of walnuts beat any glass of milk. Brazilian walnuts contain about 213 mg of calcium every 170 grams;
  • Flaxseed - 120 grams of flaxseed provides 428 mg of calcium in addition to other beneficial compounds;
  • Garlic – Garlic is considered a natural antiseptic, in addition to being a natural source of calcium.
Calcium contributes not only to bone health and maintenance, but also to the prevention of osteoporosis.



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