Milk and Cheese: Is Dairy Good or Bad for You?

Is it necessary for both adults and children to consume milk? Partially, yes. Milk provides protein, vitamins, and microelements such as calcium, potassium, magnesium, and zinc. However, some individuals may benefit from avoiding dairy products.

What are the benefits of dairy products?

According to modern dietary recommendations, milk and dairy products like yogurt, kefir, cheese, and cottage cheese are classified as sources of complete protein. This indicates that they contain the entire set of essential amino acids, which the human body cannot produce and must be acquired from food. Additionally, milk is rich in calcium, vitamins, and other essential micronutrients and macronutrients. Fermented dairy products are also a good source of beneficial bacteria that promote good health.

Protein

The body requires protein to build its own cells, support the immune system, and transport substances. For instance, oxygen is carried by hemoglobin, a protein in the body.

In addition to their essential functions, proteins play a regulatory role in helping the body adjust to internal and external changes. Insulin, a protein hormone, aids in the transportation of glucose from the bloodstream into cells. Furthermore, proteins are a fundamental component of muscles.

Calcium

Calcium plays a vital role in the synthesis of bone tissue, which may not be apparent to everyone. The bones in our body are living structures that continuously break down and regenerate, even during adulthood.

Furthermore, calcium is involved in blood clotting and the process of wound healing. It also contributes to the maintenance of normal blood pressure and controls muscle contraction, including that of the heart.

Vitamins

Vitamins are essential molecules that are crucial for maintaining a healthy life. They facilitate the proper functioning of enzymes, which are biological catalysts, but are not synthesized in adequate amounts in the body. Therefore, they must be obtained through dietary sources.

Probiotics

Dairy products containing probiotics enhance the composition of beneficial gut microflora.

Research has linked milk consumption in children to a decreased risk of obesity, and the consumption of low-fat dairy products in adults to a reduced risk of cardiovascular disease.

Moreover, studies indicate that elderly individuals who consume milk have higher levels of glutathione, which is an antioxidant that safeguards the brain from detrimental effects.

Neurons require a significant amount of oxygen to function correctly, which is consumed during oxidation reactions. When local blood flow is hindered, such as in atherosclerosis, cells receive insufficient oxygen. This results in the accumulation of aggressive under-oxidized substances, free radicals, in the brain. These free radicals harm neurons and hasten their death. Antioxidants, including glutathione, safeguard the brain from the effects of free radicals, thus decelerating the process of neurodegeneration.

What is the recommended daily intake of milk and dairy products?

For many individuals, milk consumption is the simplest method to acquire the protein, calcium, and vitamin D required to preserve the health and proper functioning of the heart, muscles, and bones.

For children aged 2-3 years, the recommended amount of dairy products is two servings per day, while for those aged 4-8 years, it is two and a half servings. Children over 9 years old and adults are recommended to consume approximately three servings daily.

The quantity of dairy products consumed by children under the age of 2 years depends on their overall health, feeding method, and other foods included in their diet. If you are uncertain about your child’s proper diet, seek advice from a pediatrician.

A serving of dairy products can be defined as:

• One glass, approximately 250 ml, of any liquid dairy products such as milk or drinkable yogurt.
• A piece of cheese weighing 40-50 g, which is approximately two slices about 2-3 mm thick and the size of an adult’s palm with fingers.
• Two pots of yogurt weighing 100 g each.
• 200 g of frozen yogurt or dairy desserts.

Consuming the recommended amount of dairy products can provide the daily requirement of calcium necessary for maintaining bone health. Additionally, one serving of dairy products can provide around 20% of the daily requirement of vitamin D, which helps to incorporate calcium into bones and plays a vital role in several regular bodily processes. One serving of dairy products can also fulfill about 10% of the daily requirement for potassium, which is essential for supporting heart contractions.

When choosing dairy products, it is crucial to consider their composition. It is better to opt for less fatty options since they have a higher concentration of calcium, potassium, and vitamins and a lower amount of saturated fats. The consumption of saturated fats is associated with an increased risk of developing cardiovascular diseases; therefore, it is crucial to control their intake in the diet. The energy from saturated fats should not exceed 10% of the daily calorie intake, which is approximately 22 g for the norm of 2000 kcal per day.

Small changes in dietary habits can help individuals consume healthier options. For instance, replacing cream in coffee with 1.5% milk, choosing Greek yogurt instead of sour cream, and selecting cheese varieties with less than 20% fat content can significantly contribute to a healthier diet.

What are some of the negative claims made about dairy products?

Let’s explore some of the most popular myths surrounding the consumption of dairy products, despite their inclusion in all recommendations for healthy nutrition.

Milk causes acne

Scientists are actively studying the potential link between dairy products and acne. Combining data from various studies, it has been found that drinking more than one glass of milk a day can increase the number of breakouts in people aged 7 to 30 years old. Additionally, those who consume low-fat dairy products are more likely to have acne.

However, researchers emphasize that multiple factors determine the body’s reaction to each dairy product. These factors include the ratio of proteins, fats, and carbohydrates, the amount of minerals and salts, the structure, level of fermentation, time of thermal processing, as well as the current state of the body. It has also been shown that fermented dairy products do not cause an increase in the number of acne.

In summary, while the consumption of milk may increase the number of pimples in people prone to breakouts, it is not the primary cause of acne. Furthermore, fermented dairy products do not affect the condition of the skin.

Milk stimulates the production of mucus

Some people experience the accumulation of mucus in the nasopharynx even after consuming a few sips of milk, and this symptom is not associated with intolerance or allergy. A study conducted in 1993 divided patients complaining of mucus into two groups. One group was given milk, and the other was given soy imitation. The study found no statistical differences between the two groups, indicating that milk is not the only factor affecting mucus production.

However, some people do experience unpleasant sensations such as difficulty breathing, coughing, or nasal congestion after consuming milk or milk-based products. This reaction is explained by an increase in the viscosity of mucus rather than an increase in its quantity. While this is unpleasant, it is not dangerous.

Patients typically exclude irritant products from their diet to relieve these symptoms, but it’s important to remember that a dairy-free diet only alleviates symptoms and does not address the underlying cause of mucus formation. Milk only makes the problem more noticeable. If you experience unpleasant sensations after consuming milk, consult a doctor.

Milk “sucks” calcium from the bones

Elderly women sometimes associate milk consumption with an increased number of fractures. However, this association can be misleading as the absorption of calcium, which is essential for the synthesis of new bone tissue, depends on the level of hormones and vitamin D in an individual’s body. Postmenopausal women undergo hormonal changes, and elderly individuals often suffer from a vitamin D deficiency, which can lead to a thinning of bone tissue and a higher risk of fractures. Milk is not responsible for this.

On the contrary, milk can help synthesize bone tissue as dairy products contain a combination of protein and calcium that has a beneficial effect on bone formation processes.

From milk people get fat

Consuming low-fat dairy products can actually contribute to weight loss. Having several servings of milk throughout the day can create a sense of fullness and help maintain an optimal appetite level.

Dairy products are an excellent source of protein, vitamins, and minerals that are necessary for the body’s well-being. However, even though dairy is generally a safe and beneficial product, improper consumption can harm one’s health. It’s essential to monitor the amount of salt, sugar, and fat in dairy products and prevent the growth of harmful bacteria in them.

Tips for reducing the potential negative effects of milk consumption

To ensure that dairy products continue to be beneficial for health, it is crucial to observe certain restrictions.

Carefully read the composition of products in the store

Despite the recommendations of the World Health Organization (WHO), some manufacturers add excessive amounts of sugar and salt to their dairy products.

According to a study conducted in 2018, some yogurts contain over 10 g of added sugar per 100 g. Consuming a serving of such a product can provide 80% of the recommended daily intake of sugar, which is 20 out of 25 g.

Salty cheeses like feta, suluguni, and brine cheese may contain up to 7% salt. A serving of such cheese can cover more than half of the recommended daily intake of salt, which is about 3 out of 5 g.

This does not mean that factory-made dairy products should be avoided altogether, but it is recommended to choose plain yogurts without additives and less salty cheeses whenever possible.

Be careful when making homemade fermented dairy products

Home fermentation of milk can produce kefir, yogurt, or buttermilk. Maintaining cleanliness is crucial during the process to prevent the growth of harmful bacteria and fungi. Milk provides a nutrient-rich environment for microorganisms to thrive, making it easy to create fermented dairy products. However, consuming contaminated products can result in gastrointestinal issues and even death. To prevent the growth of dangerous organisms, follow these guidelines:

• Clean all work surfaces thoroughly.
• Sterilize the jars and lids to be used for fermentation by pouring boiling water over them.
• Use only pasteurized milk and open the package just before starting the cooking process.
• Avoid using stale, open milk or yogurt as a starter culture since they may contain harmful microorganisms. Instead, use special starter cultures.

For whom is drinking milk not recommended?

Medical organizations recognize two conditions that may require individuals to limit their consumption of dairy products, as not all people benefit equally from milk.

Casein allergy

The main protein in milk is casein, and an adverse reaction to it is similar to other allergies, typically occurring upon first contact with the product. Symptoms may include itching, rash, or gastrointestinal issues such as nausea, stomach pain, or diarrhea. It can also lead to nasal congestion, shortness of breath, or coughing. If these symptoms are observed in a child, it is recommended to seek medical attention immediately.

Milk protein allergy is one of the most common food allergies in infants, with approximately 7% of babies under a year old suffering from it. Interestingly, many children “outgrow” this allergy and are able to consume milk in adulthood.

Lactose intolerance

Lactose intolerance is a common condition that affects 68% of the world’s population. Lactose is a sugar found in milk that requires the enzyme lactase to break it down. Individuals with lactose intolerance do not produce enough lactase enzyme in their intestine cells, causing the sugar to remain undigested and be metabolized by bacteria, leading to the release of gases that accumulate in the intestine. Symptoms of lactose intolerance include diarrhea, vomiting, rumbling, stomach pain, and general weakness.

However, many people with lactose intolerance can still consume milk and fermented milk products such as yogurt or kefir. These products contain bacteria that produce enzymes capable of digesting up to 90% of lactose. For those who react even to trace amounts of lactose, lactose-free alternatives are available, which contain the same nutrients as regular dairy but have undergone a special industrial process to remove lactose.

How to understand if I can consume milk?

Milk allergy or intolerance may not exhibit specific symptoms, making it difficult to self-diagnose. If you experience discomfort from your digestive system after consuming certain foods, it is recommended to consult a doctor. While waiting for a consultation, it may be helpful to keep a food diary, noting the time of the meal, the foods consumed, the approximate portion size, and any associated symptoms. This tool can provide your doctor with a better understanding of your diet and reactions to specific foods.

If the doctor suspects intolerance or allergy, they may suggest eliminating milk-containing products from your diet for 2-4 weeks to observe if symptoms improve.

What to replace dairy products with

Paying attention to other sources of calcium, protein, and vitamins is crucial if you are unable to consume dairy products, do not enjoy them, or desire to diversify your diet, as milk is an important and irreplaceable component of a healthy diet.

Soy milk

Enriched with calcium and vitamins, soy milk has a nutritional composition and protein content similar to that of cow’s milk, and it can fully replace cow’s milk in the diet while being used in the same ways.

Other types of plant-based milk

Cow’s milk differs from other types of plant-based milk, such as rice, oat, almond, and coconut milk, in terms of macronutrient ratios. While these plant-based milk alternatives are often enriched with calcium, they cannot fully replace dairy products, but can serve as sources of this micronutrient or for dietary diversity.

Instead of searching for complete substitutes for milk, it is sufficient to incorporate more foods into the diet that are rich in the nutrients that milk provides, including calcium, potassium, and vitamin D.

Fish

Fish, particularly small varieties that are consumed with bones like sprats, sardines, or smelt, is an excellent source of calcium, potassium, and vitamin D. These nutrients are highly concentrated in fish, making it a valuable addition to one’s diet.

Product	Calcium content per 100 g	% of daily norm for children 2-3 years old	% of daily norm for adults and children 4-8 years old	% of daily norm for teenagers 9-18 years old
Arugula	625 mg	90%	62%	48%
Tofu	350 mg	50%	35%	27%
Kale	250 mg	36%	25%	19%
Spinach	200 mg	29%	20%	15%
Red beans	150 mg	21%	15%	12%

Plant sources of calcium

It is advisable to discuss the dietary needs of children under the age of two with a pediatrician as there are various factors to consider when creating a nutrition plan that meets their unique needs.

Unprocessed sesame seeds are an excellent source of calcium, with just a tablespoon containing as much as 90mg of this nutrient. However, it is crucial to note that processed white sesame seeds, which are commonly found in stores, have significantly lower levels of calcium.

Potassium, another essential nutrient that is abundant in milk, can be obtained from a variety of other foods, including potatoes, carrots, tomatoes, bananas, peaches, and legumes such as soybeans, beans, and lentils. These foods can be incorporated into a child’s diet to ensure they receive adequate levels of potassium.

Remember

• Protein, vitamins, and minerals such as calcium, crucial for muscle and bone health, are abundant in milk, making it an excellent source of nutrients. However, these nutrients can also be found in other foods like fish, vegetables, fruits, seeds, and legumes.
• Incorporating low-fat and no-added-sugar dairy products into a diet can be a healthy choice, but it’s important to note that allergies or intolerance can be an issue for some individuals. It is always recommended to consult a doctor if there are concerns about the safety of consuming dairy products.
• Milk does not cause weight gain, acne, or calcium depletion from bones, contrary to popular beliefs. In fact, milk is beneficial for promoting weight loss and preventing fractures.
• Adding fermented dairy products like yogurt, kefir, or buttermilk to a diet not only diversifies it, but also reduces the risk of cardiovascular disease. Furthermore, these products contain probiotics that are essential for digestive health.