Milk has long been thought to have only benefits . Although it is true that it has many and that it is essential during the first years of life, it is also true that human beings are the only mammals that consume milk in adulthood and that its excessive consumption also has its risks . So , can you or can’t you consume dairy ?
Why do you consume so much dairy?
At no time has the risks of excessive consumption of milk and its derivatives been reported, quite the opposite. It is continually said that milk is good for health and that it is a very important and indispensable food in any diet. But there are studies that support that if this product is consumed excessively it can be dangerous to health.
Dairy and bones
That milk is very good for the bones thanks to its high calcium content is a very common phrase. This statement, however, is not entirely true. The bones are in a constant remodeling and need calcium to be able to carry it out. For this reason, it is necessary for the body to have a sufficient amount of this mineral available. But the body only needs the calcium that it is going to use to carry out this process. That is, when the amount is higher than necessary, it is no longer beneficial to the body .
The amount of calcium that is absorbed into the body depends on the amount of magnesium. Milk is rich in calcium but has little magnesium, so the body is only able to absorb 25% of the calcium contained in this product . The remaining 75% can cause kidney stones, increase the risk of developing atheroma plaques, which could clog arteries, or arthritis.
A 2005 study published in the journal Pediatrics showed that higher milk consumption does not proportionally increase bone integrity in children . Another study that was conducted at the Harvard School of Nursing followed 72,000 women for 18 years to see if there was any protective factor in milk that would prevent fractures . It was concluded that milk did not reduce this risk .
What does it take to have strong and healthy bones?
The best way to increase bone density and have strong, healthy bones is through exercise. Through physical activity the risk of suffering diseases such as osteoporosis and suffering fractures is considerably reduced. And if you also reduce your sodium intake and increase the consumption of plant-based foods that contain calcium , such as cabbage, kale, broccoli, beans or nuts, you can further reduce the risk of suffering the diseases mentioned above. In turn, the body gets the calcium it needs from non-dairy products.
Risks of consuming too much dairy
In addition to milk, there are other products derived from it, such as cheese, ice cream, butter or yogurt, which can not only give the body more calcium than it needs if consumed in excess, they also contain saturated fat, which it can increase bad cholesterol (LDL) in the blood and trigger cardiovascular disease .
Excessive dairy consumption has also been associated with an increased risk of developing cancer. This is because these products contain an insulin-like growth factor (IGF-1) that has been associated with breast and prostate cancer. A study showed that the risk of developing prostate cancer increased in those men who had been consuming more than 2.5 servings of dairy per day compared to those who had consumed only half a serving.
In addition to IGF-1, the estrogen metabolisms in milk can cause a woman to develop breast and ovarian cancer. These metabolisms cause the growth and reproduction of cells to be altered and out of control. And dairy consumption accounts for 60-70% of dietary estrogen consumption. In addition to all this, milk contains galactose, a simple sugar or monosaccharide that can damage ovarian cells and increase the possibility of developing cancer .
Dairy allergy and intolerance
To all the problems that excessive consumption of milk and its derivatives can cause, it must be added that the body of up to 70% of adults does not assimilate milk correctly . This is because the body, as it ages, has a more difficult time digesting dairy. Hence, digestion often becomes heavy or stomach pains appear.
There are also allergies and lactose intolerance, increasingly common problems in the population. Symptoms when suffering from any of these pathologies can be the appearance of hives, a sensation of itching and tingling in the lips and mouth, swelling of the lips, tongue and throat, cough and difficulty in breathing, vomiting, gastrointestinal discomfort, diarrhea …
Milk yes or no?
All the problems and risks that have been discussed in this article are based on scientific studies, but refer to excessive consumption of milk and its derivatives. That is, milk is not harmful to the body if it is consumed in a moderate way and within a varied and balanced diet . So it’s okay if you consume milk from time to time or a small portion of dairy products on a daily basis.
However, there are some alternatives to cow’s milk that can also be an excellent option, such as almond milk , which can be combined with oats, cereal and coffee; coconut milk , which contains very healthy fats for the heart and increases good cholesterol (HDL), rice milk , the least allergenic of all; and soy milk , which gives the body the same amount of protein as cow’s milk and is rich in potassium.
