Got Milk? Maybe You Shouldn't

Originally Published as: "Got Milk? Maybe You Shouldn't. Hydrate Muscle Media Magazine, (Spring 2002): 134-136. Reprinted with permission.

Milk has been touted as the "essential drink to keep you healthy" by some, while others consider it to cause heart disease, diabetes, intestinal problems, allergies, and even cancer. The controversy rages on, making it difficult for most people to know whether they should include it in their nutrition plan.

Milk is far from the ideal food the dairy industry would have us believe it is. Many adults have a problem with one or more of the components found in milk. Seventy-five percent of the population that does not originate from northern European ancestry lacks the enzyme lactase, which breaks down milk sugar (lactose) causing lactose intolerance. When lactose remains undigested in our intestines it causes cramping, bloating, gas, and diarrhea.

The protein in milk, called casein, irritates the immune system of many people and is thought to play a significant role in causing allergies and stimulating increased mucus production leading to frequent colds, ear infections, chronic bronchitis, asthma, eczema, chronic sinus problems and even rheumatoid arthritis.

The fat in milk, called butterfat, is the most saturated fat in our diet and is considered by epidemiologists to be a major contributor to high cholesterol levels and coronary artery disease-the number one killer of Americans. A cup of whole milk supplies eight grams of fat, the equivalent of two teaspoons of grease, one teaspoon of which is saturated-the "bad" fat! And cheese is just a form of concentrated butterfat. Milk, yogurt and cheese with fat should be consumed only if you are less than three years old. All other people should stick to nonfat milk (skim-which actually provides more calcium than whole milk) and all the other non-fat or low-fat dairy products that are now available in abundance.

Recently, the FDA approved the use of a hormone called bovine somatotropin (BST), a laboratory-produced hormone that increases milk production by up to 25 percent when injected into cows. Many opponents believe use of this hormone may increase the consumer's risk for cancer and other health problems. The FDA contends that there is no evidence that this is the case.

On the other side of the fence are the numerous authorities that believe milk is an important source of nutrients that most of us wouldn't get if we didn't drink milk. They point out that milk is among our richest sources of calcium and supplies up to 75 percent of an adult's calcium intake. It also contains factors that enhance calcium absorption and prevent osteoporosis. They contend that most Americans fall short of their optimal calcium intake and they recommend that those of us that are not lactose intolerant would benefit from two to three servings (8 ounces each) of fat-free milk every day.

Another supporter of milk is Barbara Rolls, PhD, author of The Volumetrics Weight-Control Plan. She believes that milk-based drinks are satiating, and people who include them in their nutrition plans eat less at their next meal. This is true for skim milk, whole milk and frothy skim milk-based drinks like low-fat milkshakes because milk turns to a semisolid in our stomachs and sends signals to our brain, which tell us we are full and satisfied. Barbara also includes skim milk in her list of very low-energy-dense foods that she promotes for weight loss and management.

After extensively reviewing all of the pros and cons for milk, my opinion is that nonfat milk can play a significant role in our nutrition program as long as we don't have problems with any of its constituents. If, however, anyone is lactose intolerant, allergic, or just has concerns about consuming milk, they should give serious thought to drinking soymilk, a great alternative since it provides all the benefits of cow's milk without any of its problems-that is the butterfat, the milk protein and the milk sugar.

Soymilk and other soy products contain phytochemicals called isoflavones, which have been shown in hundreds of research studies to be effective in preventing heart disease, osteoporosis and several forms of cancer including prostate, breast, ovarian and uterine. Soy is packed with protein, has lots of fiber, and very little saturated fat. It lowers both total cholesterol and LDL, the "bad" cholesterol, without reducing the "good" HDL cholesterol. Soy protein's cardiac benefits have proved so impressive that the U.S. Food and Drug Administration (FDA) now permits products containing at least 6.25 grams of soy protein per serving to carry the following health claims on their labels: "Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease." As you can well imagine, this is a bold move for the FDA to take.

Finally, soymilk is good for your bones. The isoflavones found in soymilk have been shown to help prevent bone loss while promoting bone growth at the same time. Soymilk is also naturally high in calcium, but not as high as cow's milk so, be sure to buy calcium-fortified brands.


Jeffry S. Life, MD, PhD. "Got Milk? Maybe You Shouldn't. Hydrate (Spring 2002): 134-136.