The Truth About Dairy
All food has an impact on our health and on the environment as a whole. For the milk industry in particular, there has been an enormous amount of disparity between the advice given by various authorities and public perception of the health effects of dairy milk. We have heard stories from both sides of the isle: Milk consumption is a vital source of nutrients and is an important part of a healthy diet; and the counter argument, that dairy is outright unhealthy and unnatural for human consumption. As a concerned consumer with the desire to move towards a more sustainable diet in which health, environment and economic factors have an impact, I will take all factors into account to debunk this debate and use only peer reviewed scientific journals as evidence.
Does milk affect your complexion?
In a 2017 article written by Sebastian Eguez titled, 10 Benefits of Milk You Never Knew Even When You Drink It Every Day Eguez describes the many health benefits that consuming milk can have on your diet. The article sites no scientific sources as it quickly describes the ten commonly alleged benefits of consuming milk. The first benefit that Eguez describes is an amazing complexion that, “keeps your skin supple, soft, and glowing”. It is true that dairy contains vitamin D, which is an important factor in a healthy skin complexion, but a study by Harvard School of Public Health in 2007 reported a clear link between those who drank milk regularly and suffered from acne. This is because dairy milk, excluding organic milk, contains steroids and hormones that are meant to increase the growth of calves and increase a cows milk supply. A spike in hormone levels instigates acne.
It’s true, milk has it’s health benefits!
Eguez mentions in his article that drinking milk can assist in the development of healthy bones and muscle growth, both of which are true. Milk is a rich source of protein and carbohydrates. In a 2008 article by Brian Roy, “milk may be an ideal recovery beverage for resistance and endurance training because milk is a whole food source of whey, slowly digested casein proteins, and carbohydrates that provide fuel for growing muscles”. Protein in milk does indeed prevent muscle soreness and milk can be a great source of calcium. According to a 2017 article by Serge Rozenberg, “Dairy contributes to around 52–65% of the dietary reference intake of calcium”. Calcium is a mineral that strengthens bones and teeth and milk is a great source of calcium. Yet, leafy greens such as broccoli, collard greens, and other leafy greens are also rich in calcium if you choose not to drink milk.
But can it actually help you lose weight? No!
Eguez stated in his article that drinking milk daily can help you lose weight and recommends drinking a glass at dinner or while eating fruit. Eguez is half correct, a study of 2,101 participants by PubMed, research concluded that “consumption of dairy products reduced body weight in the context of energy restriction in short-term intervention, but had the opposite effect in dietary interventions in long-term trials”. Long term consumption of milk can actually lead to weight gain! Equez’s suggestion of drinking milk while eating fruit is also an incompatible food combination. Our bodies process milk and fruit acid differently because they require different stomach acids to be produced. For example, combining milk and melon can be a painful combination because the stomach acid that breaks down melon causes milk to curdle which results in indigestion.
Careful, milk can be dangerous!
Eguez claims that milk is a disease fighter that lowers blood pressure. According to a 2010 article by Givens, there is “epidemiological evidence linking high saturated fatty acid intake with impaired glucose tolerance and insulin sensitivity”. Givens also notes that dairy food consumption is associated with a higher risk of coronary heart disease. One glass of milk can contain a mixture of chemicals such as growth hormones, antibiotics and pain killers. Chemical contaminates are either given to cows directly, while others may come from contamination on the farm. High levels of antibiotics that are present in cows milk are contributing to the spread of antibiotic-resistant disease. If you are going to buy milk, make sure that you buy organic milk that does not contain hormones or chemicals.
But what’s it doing to the environment?
Health risks aside, environmental considerations are becoming increasingly important to U.S. consumers as populations increase and it becomes critical to produce high quality food with finite resources all the while minimizing effects upon the environment. The dairy industry has a large environmental footprint because of the large amount of resources needed to manage cows. According to FAO’s report, “the global dairy sector contributes four percent of total anthropogenic greenhouse gas emissions” (Good, 2016). The largest culprit of greenhouse gas produced by cattle is methane. Methane devastated climate because of its effective ability to absorb heat and warm the atmosphere. Along the same lines, cattle also have a large water footprint. According to a 2016 article by Katie Good, “the global footprint of animal agriculture is 2,422 billion cubic meters of water, one fourth of the total global water footprint, 19 percent of which is related to dairy cattle”. Water is a finite resource as people are experiencing droughts all over the world and only 2% of water on the planet is usable.
In conclusion, milk does in fact have health benefits such as meeting required calcium intake and strengthening bones, but other popular perceptions are untrue. Milk does not contribute to weight loss, assist in a glowing complexion, or fight disease. The inputs to outputs of the modern milk production system are wreaking havoc on the environment and may be contributing to antibiotic resistant diseases. This explains the rise in milk alternatives such as almond milk, soy milk, or coconut milk. If you do decide to drink dairy, make sure that you choose organic milk in order to avoid consuming the extra hormones, steroids, and chemicals that are present in regular milk. It is up to you as a consumer to weigh the facts that I have presented you in this article and make an informed decision for yourself.
Work Cited
Chen, Mu, et al. “Effects of Diary Intake in Body Weight and Fat.” The American Journal of Clinical Nutrition, American Society for Nutrition, Oct. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3441106/.
Eguez, Sebastian. “10 Benefits of Milk That You Never Knew Even When You Drink It Every Day.” Lifehack, Lifehack, 14 Nov. 2017, www.lifehack.org/articles/lifestyle/10-benefits-milk-that-you-never-knew-even-when-you-drink-every-day.html.
Givens, D I. “Milk & Meat in Our Diet: Good or Bad for Health?” Animal, vol. 4, no. 12, 10 Feb. 2010, pp. 1941–1952., doi:10.1017/s1751731110001503.
Roy, Brian D. “Milk Nutrients Augment Muscle Growth and Recovery.” International Milk Genomics Consortium, Journal of the International Society of Sports Nutrition, 2 Oct. 2008, milkgenomics.org/article/milk-nutrients-augment-muscle-growth-and-recovery/.
Rozenberg, Serge, et al. “Effects of Diary Products Consumption on Health.” Calcified Tissue International, Springer US, 7 Oct. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC4703621/.
Wegrzyn, Kristen. “Long-Term Research Links Dairy and High-Sugar Foods to Acne.” Skin Inc., Dailymail.co.uk, 27 Mar. 2013,