Are Dairy Products Detrimental to Your Health?

Milk with A2, hormones, antibiotics, insulin load, saturated fat, and little autophagy.

Although the question is imperative, it makes sense to limit the consumption of milk and dairy products only if their components are intolerable. In other cases, limiting their consumption and pairing them with other foods while considering their calorie content and insulin index is reasonable. One should take into account the nutritional value of dairy products and make informed decisions about their consumption.

Introduction

As a member of the mammal family, man naturally consumes milk just like cows. However, cow’s milk has a mixed reputation in the nutritional world. While the World Health Organization includes it in their recommendations for healthy eating, the Canadian Dietary Guidelines recently removed dairy products from their must-have list. Some popular keto-type diets even suggest completely avoiding milk. The reason for this discrepancy is not simple, as all dairy products have unique nutrient compositions and effects on the body. To assess the validity of restrictive recommendations, it is necessary to consider each type of dairy product separately.

Milk 

Drinking milk is not advisable for individuals who are intolerant to milk sugar (lactose) or allergic to milk protein, as this can cause various adverse effects. Lactose intolerance can result in symptoms such as bloating, abdominal pain, diarrhea, and nausea, while milk protein allergy can lead to a rash, gastrointestinal disorders, coughing, and swelling of mucous membranes of the nose and larynx. Despite these known effects, there are also less apparent complaints associated with milk. It can be challenging to differentiate between legitimate and unfounded claims.

Does insulin increase? 

Foods with high glycemic index (GI), such as sweet and starchy foods, generally trigger a significant insulin release. This is because the body receives a considerable amount of glucose, which requires insulin for proper cellular assimilation. Despite having a relatively low GI of 30, milk has an insulin index (AI) that is three times higher – 90, which is almost equivalent to white bread that serves as a reference point (100 points). It is believed that the amino acids in milk stimulate the release of incretin hormones, which then stimulate insulin production after meals. This makes sense, considering that milk is primarily intended for feeding children, and insulin is vital for their growth. However, what about the safety of consuming milk for adults?

The first concern related to milk consumption is weight gain, which is often considered a significant threat. Although insulin alone does not cause obesity, excessive calorie intake can lead to the conversion of glucose into fat. The second threat is insulin resistance, which becomes more common as people age. Consuming large amounts of milk can result in chronic elevation of insulin levels, thereby adding to the risk of developing insulin resistance. When there are already signs of decreased insulin sensitivity, indicated by blood sugar levels that peak above 6.2 mmol/l after eating and remain elevated for at least two hours, it is not advisable to combine milk and carbohydrates. This is because both milk and carbohydrates carry a high insulin load, and combining them amplifies the insulin response.

However, it is important not to demonize the combination of milk and carbohydrates. The solution to this problem lies in practicing portion control, selecting carbohydrates with fiber to lower the insulin index, and maintaining a varied diet. To significantly reduce the long-term risks of heart disease, it is recommended to avoid eating cereal or cereal with milk for breakfast every day. Instead, it is advised to alternate with other foods such as eggs, cheese, dairy-free cereal, salads, and others.

Accelerates aging? 

A number of studies have found a correlation between drinking a lot of milk and living shorter lives, though it remains an assumption. Leucine, an amino acid found in milk, may be the cause. Bodybuilders often use this amino acid to build muscle because it induces expression of the mTORC1 kinase complex, which accelerates protein synthesis in cells and inhibits autophagy – the absorption of cellular debris. As cells accumulate more waste and damage, the aging process accelerates. As a result, the intake of dairy products is sometimes restricted in anti-aging studies. However, the observed correlation is only present when consuming pasteurized milk, likely because pasteurization reduces the number of lactic acid bacteria that interfere with mTORC1 activation. Unpasteurized milk, and even more so in natural kefir (or yogurt), contain enough lactic acid bacteria to prevent this effect.

Is cancer caused by growth hormone? 

Producers injecting recombinant bovine growth hormone (rBGH) into cows to boost milk production is a concern. rBGH stimulates milk production by increasing insulin-like growth factor (IGF-1) levels. Some people believe that consuming rBGH with milk can also increase levels of IGF-1, which may lead to uncontrolled cell growth and cancer. However, this belief is unfounded because rBGH is a protein hormone that simply breaks down in the digestive tract like any other protein. It is given as an injection rather than a feed supplement. Moreover, rBGH is so molecularly different from human growth hormone that it cannot affect us in the same way, even if injected.

A rise in antibiotic resistance?

Determining the safety of milk in regards to antibiotic residues is a challenging matter. Antibiotics administered to cows for treating diseases, such as mastitis, may leave traces in milk. Consequently, consuming milk could be equivalent to taking a microdose of antibiotics. Consistent and excessive consumption may theoretically promote bacterial resistance to antibiotics. It’s worth noting that traces of antibiotics can also be found in other animal products, particularly meat, and if the levels meet regulatory requirements, they are deemed safe. It’s important to emphasize that milk producers don’t add antibiotics to the milk itself, but their compliance with regulations is crucial.

Are we being poisoned by opioids?

The hypothesis that A1 milk is harmful originated in the early 1990s and gained popularity due to the release of the bestseller “The Devil in Milk,” written by New Zealand professor Keith Woodford. Beta-casein, the main milk protein, has two genetic variants, A1 and A2, which are separated by one amino acid. When beta-casein A1 is broken down, a natural opioid known as beta-casomorphin-7 (BCM-7) is released, which can have harmful effects ranging from atherosclerosis to autism. This has led to calls to abandon A1 milk completely and replace it with A2.

Let’s focus on the facts. Most studies that support this theory were carried out on animals and have multiple flaws (e.g., direct injection of beta-casomorphin into the brain and peritoneum have been documented). There have been very few tests conducted with people (1, 2, and 3), and the level of scrutiny is low. In the first test, only the stool was analyzed, and in the second and third tests, mostly subjective discomfort in the gastrointestinal tract was evaluated. Interestingly, these tests, like Woodford’s educational activities, were financed by A2 milk producers. In 2009, the European Food Safety Authority declared the claims that A1 proteins may harm human health as unproven.

Cream, butter, cheese, and sour cream

Different production technologies divide these products into various categories. Butter and cream, unlike cheese and sour cream, don’t use lactic acid bacteria in their production. However, they all have one thing in common: they depend heavily on animal fat for calories, with most of it being saturated fat. Butter has the highest amount of saturated fat (about 51%), while cream and sour cream have the least, with cheese falling in the middle. Due to their high saturated fat and cholesterol content, they are generally not recommended.

The idea that the consumption of cholesterol necessarily results in a higher level of “bad” cholesterol in the blood is an exaggeration, which caused popular products such as chicken eggs to suffer in the past. Since 2015, eggs have been rehabilitated, and even the American dietary guidelines have eliminated the standard of 300 mg of cholesterol per day, which is only 100 mg more than in an egg. However, the recommendation still stands to consume it with food “as little as possible.”

Experts have conflicting views on saturated fats, with some attributing them as the primary cause of cardiovascular disease and obesity, while others suggest that it is due to the widespread replacement of carbohydrates with fat. It can be difficult to determine who is correct, but there are two points to consider.

• Indicators that are considered risk factors, such as an increase in the concentration of “bad” cholesterol (LDL), are correlated with the intake of saturated fat, rather than cardiovascular disease per se.
• A broad range of foods contain different types of saturated fat, such as coconut oil and glazed doughnuts. However, this variation is not often considered in research.

Researchers have not discovered a direct association linking saturated fat intake to cardiovascular disease or stroke death. However, a distinct trend exists: dairy products with higher fat content (and lower protein and carbohydrate content) have a lower insulin index. Butter and cheese are prime examples of this. Additionally, cheese is a better source of bioavailable calcium compared to milk. Furthermore, if milk consumption is reduced for any reason, calcium needs can still be met through leafy green vegetables. This is because cows obtain calcium from plants, which then transfers to their milk.

Curds, kefirs, and yogurts

Since they contain a high amount of milk protein and low fiber, their insulin index could be higher than milk. Various estimates suggest that cottage cheese ranges from 60 to 120, while kefir and yogurt range from 90 to 115. Therefore, it is advisable not to consume them with fast carbohydrates (such as jam, honey, muffins, cookies, dried sweet fruits, or fresh fruits with a high glycemic index such as bananas or grapes). To reduce insulin load, it is recommended to include fat (such as full-fat sour cream) and fiber (such as berries with a low glycemic index like strawberries, lingonberries, and cherries).

Desserts made from dairy

It can be challenging to identify the potential harm caused by sweet fruit yogurts, cottage cheese mass, processed and glazed curds, ready-made milkshakes, and cream in bottles. Although these products are considered dairy, they may contain starch, gelatin, hydrogenated vegetable oil, dyes, and flavors. The primary issue with these desserts is their high sugar content. The combination of sucrose’s high glycemic index (GI) with milk proteins’ high insulin index makes these treats a metabolic challenge. However, natural cream ice cream is an exception. Despite its significant sugar content, the fatty structure and low temperature of the ice cream result in slow carbohydrate digestion, preventing spikes in blood glucose levels. Nonetheless, it is important to monitor portion sizes, as meat contains fewer calories per 100 grams.