I’ve signed up for the WeGo National Health post prompts (thanks to Sassy). I won’t touch on all 30 days, but I think it’s a great way to get some (hopefully) thought-provoking posts up here.
So, for now, we take a break from running…and I step on a soapbox.
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The back-story: After a lot of back-and-forth deciding what may be causing D some chronic discomfort, he finally let me play dietitian and test out a few theories. Eventually, we cut dairy and gluten from his diet – ergo, mine at home, too – and voila! Problem (mostly) solved! Just in time for the summer and his cycling season, whew.
(Photo source)
Further back: I stopped drinking cow’s milk right after college, finally realizing I very obviously didn’t tolerate it well*. I stuck with yogurt and hard cheeses because they have little-to-no lactose thanks to the fermentation process. For the lactose-intolerant, they’re generally safe. For the dairy/milk-intolerant (often associated with the protein, not the sugar), they’re not.
*Cow’s milk is the number one cause of food allergies among infants & children.
Approximately 33% of adults are lactose-intolerant, and 75% have a decrease in lactase activity (the enzyme that breaks down lactose). These numbers significantly higher in African-, Native-, Mexican- and Asian-American populations (75 & 90% respectively).
For long-time readers, you may recall a love-affair with vegetable pizzas – homemade or a la the pizzerias of the world. After cutting out meat and poultry, it was a fun dish to be creative with and never miss the meat! When eating out, it was an easy go-to for a “vegetarian” option.
Alas, you may have noticed less pizza appearing on these pages as of late…
I’ll be the first to admit that melted cheese leaves little to be desired in any dish. But knowing what I do now, and with all stomach discomforts left in the dust, it’s easy to avoid. And we have.
(Photo source)
Cows treated with hormones means you’re drinking those hormones. The solution? You can opt to buy organic milks and look for packaging that clarifies something along the lines of “not treated with rBST”.
If nothing else, do this!
{There are a handful of companies responsibly producing dairy products that I’ve supported – notably, Chobani & Stoneyfield – and continue to follow for their quality initiatives, health promotion and community outreach.}
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So, let’s say you’re in the minority of adults that are fully able to digest lactose and you buy organic, hormone-free milks, cheeses and yogurts…
Then, what’s the problem?
(Photo source)
Here are a few other reasons to think about decreasing your dairy intake:
- “In multiple, peer-reviewed animal studies, researchers discovered that they could actually turn the growth of cancer cells on and off by raising and lowering doses of casein, the main protein found in cow’s milk.”
China Study Cheat Sheet
- “Some of the “experts” who helped create the pyramid actually work for the dairy industry, which makes the US Department of agriculture’s {dairy} recommendations reflect industry interests, not science or our best interests.”
“Countries with the lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.”
Dr. Mark Hymann – Dairy: 6 Reasons you Should Avoid it
- “Dairy products, such as milk, cheese and yogurt, may worsen asthmatic symptoms…High-fat dairy products may worsen inflammation.”
Foods to Avoid When Asthmatic
Of note: there isn’t significant research (yet) to support this. The only testament is word-of-mouth & posts like this.
- “…the truth is that {milk} isn’t the only way to work toward your 1,000-a-day {recommended mg of calcium}. We gathered some of the most calcium-rich foods out there (including many vegan and vegetarian options) — just be sure to pair each of them with adequate vitamin D intake (the body needs this nutrient to absorb calcium, and milk is already fortified with it).”
Surprisingly Calcium-rich Foods that Aren’t Milk
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What are those other calcium-rich foods? Things that I would bet most of you already eat, anyway!
Things like: salmon, kale, almonds, white beans, oranges, dried figs, arugula, broccoli, sunflower seeds & soy products (milk, beans/edamame, tofu, etc.).
Milk-substitutes: I primarily drink Almond Milk because I prefer the taste and consume other soy products throughout the week (tofu, edamame, etc.).
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I do believe in approaching all things with moderation. If you’re not up for cutting out dairy completely, just consider reducing your intake.
We’ve learned it can be frustratingly hard to completely avoid dairy – most restaurants use butter/creams in various cooking methods and sometimes I’ll find “milk” on the allergen list of random foods like BBQ chips or dark chocolate (not okay – that’s what milk chocolate is for!). Sometimes it’s in dips, sauces, etc that I wouldn’t think of. And there are some random days when my 80/20 attitude kicks in, and that’s okay. For me.
Last week I bought organic peppermint patties at Whole Foods, and then saw “milk powder” low on the ingredient list. I didn’t care enough not to enjoy and indulge.
I’m not perfect and I would never expect anyone else to be. But, I care passionately about my health; the information here is too hard to ignore, and it’s worth mentioning that we are the only species that drinks another animal’s milk. It’s not healthy nor environmentally responsible. Even reducing your intake – vs. eliminating it entirely – will make a difference.
“Eat Food. Not too Much. Mostly Plants.” – this will never steer you in the wrong direction. {Michael Pollan}
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And with that, I step off my soap box!
There’s always a sensitive discussion to be had around food. I think it’s important to be open and honest, especially as a dietitian, and I hope you’re along for the ride.
Sources:
Lactose Intolerance Statistics (source: National Digestive Disease Information)
China Study: 10 Things You Need to Know
Learn Stuff: Got Milk? Infographic
USDA ERS – Dairy: Background
