By Damon Raskin, M.D. | Special to the Palisadian-Post
Q:I read the column a few weeks ago on lactose intolerance and it just got me thinking: Are there any health benefits to drinking non-dairy milk/alternatives? Or am I OK drinking cow’s milk? I’d like to pivot toward healthier choices wherever possible, but what would you suggest?
Do you all remember the ad in the 1980s that told us, “Milk … it does a body good”? I sure remember that one, along with countless other ads with celebrities and their “milk mustaches.” But is cow’s milk really that good for us?
Now that there are so many alternatives—such as soy milk, almond milk, hemp milk, coconut milk, oat milk and rice milk, to name just a few—the issue of what to put in our cereal and coffee in the morning does indeed become confusing.
We humans are the only “animal” to drink the milk of another animal species. While most other animals are weaned off milk in infancy, humans keep drinking it. Interestingly, 70% of the world population loses the ability to digest lactose after infancy, making them lactose intolerant.
So, what are the benefits to consuming cow’s milk? It can be a good source of protein, calcium and magnesium, which can help with bone development and muscle function. The whey and casein in it can also play a role in lowering blood pressure. In the United States, most milk products are fortified with vitamin D, which is essential for our bone health and helps boost immunity, and there are very few other sources of vitamin D, except taking supplements and baking in the sun.
But the health benefits can be quite controversial. The saturated fat in whole milk may contribute to heart disease, and the hormones in cow’s milk may have a high estrogen content, which may be possibly linked to reproductive issues. In addition, there is much concern about the environmental impact of the enormous amount of methane gas produced from dairy cows.
There is a lot we don’t yet know about the health benefits and risks of alternative milk products. Read labels carefully, as many of them may contain added sugar as well as stabilizers such as carrageenan, which may cause digestive issues in some people.
While cow’s milk may be a good source of protein, almond milk is not. Soy milk may be a good alternative source of protein with very little saturated fat, but soy is a common allergen for both adults and children, and most soy produced in the U.S. comes from genetically modified plants, which is a concern for some. Rice milk is the least allergenic of the alternatives and is naturally sweeter, but it is not a good source of protein and is quite high in carbohydrates so less desirable for diabetics.
The bottom line regarding milk versus non-dairy alternatives is that each person should check the ingredients of what they are drinking and make some informed choices. Plant-based drinks have no cholesterol, may be easier to digest and may, in some cases, have a more positive impact on the environment.
So, can you live a healthy life with some cow’s milk in it? Yes, but you also do not need it in your life to be healthy. Dipping an Oreo or two in hemp milk may taste just as good, as well.
Have a question you want to see answered by Dr. Raskin in a future edition of the paper? Send it to mypost@palipost.com for consideration.
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