If you told me five years ago that milk and dairy wouldnât be part of my diet, Iâd probably call you crazy.
Dairy was in all my favorite foods, from pizza to grilled cheese. At that time, I likely wouldâve said, âYouâre crazy right? Why would I give up such masterpieces? Especially when milk and dairy products strengthen bones, right?â
But thatâs changed. Now I avoid milk and dairy because of food sensitivities. I also avoid most processed foods, and milk is typically loaded with antibiotics, growth hormones, and fortified ingredients.
And while society has been trained to believe that we need milk for strong bones and overall health, a new study suggests milk may not be linked to good bone health. In fact, in addition to not strengthening your bones, milk may also decrease your life expectancy.
Iâd be shocked if I heard that, too, and maybe even a little angry or confused. But before your thoughts get too carried away, let me explain.
Milk Harms Your Health, Study Says
It is recommended that adults consume three cups of milk or dairy (750 milliliters) every day. That may seem like a lot initially, but most peopleâyou perhaps includedâeat a lot more than that. After all, dairy and milk are everywhere you turn, from ice cream to cheese and from butter to sauces. Many people begin the day with milk in their cereal or cream in their coffee or tea. They may also end the day with a tall glass of milk with dinner.
Well, as it turns out, Uppsala University researchers in Sweden recently found that high milk consumption in women may produce greater bone fractures. They also found an association with higher mortality rates in women and men and dairy consumption. The diets of 61,433 women were observed between 1987 and 1990, as well as 45,339 men in 1997. All participants completed questionnaires that revealed their dairy consumption, including cheese, yogurt, and milk.
The women were monitored for 20 years after the initial questionnaire. Of these women, 17,252 experienced a bone fracture, 4,259 experienced a hip fracture, and 15,541 passed away during this time. The researchers determined that the women who consumed three glasses of milk or more daily doubled their risk of death by the conclusion of the study.
Among male participants, there were 10,112 fatalities and only 5,066 fractures 11 years after the questionnaire. The studyâs authors suggest that a simple sugar in milk, called galactose, may cause inflammation, which is what lead to the bone fractures.
Alternatives to Your Trusted Cowâs Milk
The studyâs authors noted other factors could have affected the results, such as a personâs weight or alcohol consumption. The scientific community may not be giving up on milk just yet; however, it may be a good idea to consider the alternatives to milk.
Goatâs Milk and Sheepâs Milk
Goatâs milk or sheepâs milk are good alternative options to cowâs milk. They contain greater amounts of calcium compared to cowâs milk along with other nutrients. You may be able to find goatâs or sheepâs milk in your grocery storeâs organic section or in your local health food store.
Almond milk is your second alternative option to cowâs milk. Conveniently, almond milk has grown in popularity lately and is now available in most major grocery stores. It is best to choose almond milk without carrageenan; this is because carrageenan may contain monosodium glutamate, which is known to cause digestive issues.
Better yet, you can learn to make your own almond milk. I combine a cup of almonds, a desired sweetener, and four cups of water in a blender for two minutes. Strain the mixture through cheesecloth into a bowl or pitcher and refrigerate for three days.
Also Read :Â Camelâs Milk the Newest Superfood?
The Milk for Calcium Myth Busted: Top Alternative Calcium Sources
âIf I cut out milk and dairy, then where do I get my calcium from?â
That is by far the most frequently asked question regarding the possibility of ending your milk habit. But this is a concern thatâs far too easy to squash. When it comes to calcium, milk and dairy products arenât your only source. In fact, one cup of two-percent milk (246 grams) contains just 295 milligrams (mg) of calcium; in comparison, a cup of almonds contains 376 mg of calcium.
Donât forget about your leafy greens, too. These vegetables can also be a really good source of calcium, as you can see in the following chart:
|Food||Calcium per cup|
|Collard greens||226.1 mg|
|Dandelion greens||187.0 mg|
|Turnip greens||184.0 mg|
|Mustard greens||138.0 mg|
|Swiss chard||101.5 mg|
Finally, broccoli (130 mg of calcium per cup), Brazil nuts (186 mg of calcium per cup), and a quarter cup of sesame seeds (351 mg of calcium) are all great ways to get your daily intake of calcium without the help of cowâs milk and dairy products.
Sources for Todayâs Article:
Mateljan, G., The Worldâs Healthiest Foods: Essential Guide for the healthiest way of eating (Seattle: George Mateljan Foundation, 2007), 520, 738.
Michaelsson, K., et al., âMilk intake and risk of mortality and fractures in women and men: cohort studies,â BMJ 2014; 349: g6015, doi: 10.1136/bmj.g6015.
Crew, B., âStudy suggests milk doesnât strengthen your bones â it ages you instead,â Science Alert web site, October 30, 2014; http://www.sciencealert.com/study-suggests-milk-doesnt-strengthen-your-bones-it-ages-you-instead.