Drink less milk. If you must, choose fermented milk products instead.

High consumption of milk is correlated with higher mortality risk.

milk

Analysis of milk shows essential nutrients: protein, glucose, fats as well as calcium, vitamins and more.

This basic analysis led official bodies and most doctors to recommend milk to infants, children and adults. This is true especially in the Western world.

By looking at a broader picture, most populations are actually allergic to cow milk. But years and centuries of evolution made most europeans less sensitive to milk allergens.

Milk is a source of D-galactose, which causes oxidative stress damage, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes. Also present are dozens of bioactive hormones, animal protein, industrial toxins as well as pus, blood and fecal matter. If drinking milk for a short period of time does not show any significant effect, research shows that high consumption of milk (more than 3 glasses a day) for a long period (more than 10 years) significantly shortens lifespan.

In contrast, consumption of yoghurt or cheese decreases risk of cardiovascular diseases or diabetes. Milk fermentation transforms milk protein and glucose as well as D-galactose. Fermented milk  also brings positive effects on gut microbiota and anti-inflammatory.

Recommendations:

  • Do not drink milk on a regular basis. If you drink coffee, prefer it black.
  • Fermented products such as kefir milk, yoghurt and cheese are great alternatives. However, make sure to look at ingredients. Avoid those with sugar or additives.
  • Avoid other milk products such as butter or ice cream. Ice cream has too much sugar, and butter raises LDL-cholesterol levels.
  • Prefer breastfeeding over formula.

References:

  • Labonté M, Couture P, Richard C, Desroches S, Lamarche B. Impact of dairy products on biomarkers of inflammation: a systematic review of randomized controlled nutritional intervention studies in overweight and obese adults. Am J Clin Nutr. 2013 Apr;97(4):706-17
  • Michaelsson K, Wolk A, Langenskiold S, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. Bmj 2014;349:g6015.
  • Lanou AJ. Should dairy be recommended as part of a healthy vegetarian diet? Counterpoint. The American journal of clinical nutrition 2009;89:1638S-42S.
  • Dahl-Jorgensen K, Joner G, Hanssen KF. Relationship between cows’ milk consumption and incidence of IDDM in childhood. Diabetes Care 1991;14:1081-3.
  • Malosse D, Perron H, Sasco A, Seigneurin JM. Correlation between milk and dairy product consumption and multiple sclerosis prevalence: a worldwide study. Neuroepidemiology 1992;11:304-12.
  • Key TJ. Diet, insulin-like growth factor-1 and cancer risk. Proc Nutr Soc 2011:1-4.
  • Kritchevsky D. Dietary protein, cholesterol and atherosclerosis: a review of the early history. The Journal of nutrition 1995;125:589S-93S.
  • Gardner CD, Messina M, Kiazand A, Morris JL, Franke AA. Effect of two types of soy milk and dairy milk on plasma lipids in hypercholesterolemic adults: a randomized trial. Journal of the American College of Nutrition 2007;26:669-77.
  • Youngman LD, Campbell TC. Inhibition of aflatoxin B1-induced gamma-glutamyltranspeptidase positive (GGT+) hepatic preneoplastic foci and tumors by low protein diets: evidence that altered GGT+ foci indicate neoplastic potential. Carcinogenesis 1992;13:1607-13.
  • Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol 2009;48:339-47.
  • Caffarelli C, Baldi F, Bendandi B, Calzone L, Marani M, Pasquinelli P. Cow’s milk protein allergy in children: a practical guide. Italian journal of pediatrics 2010;36:5.
  • Rona RJ, Keil T, Summers C, et al. The prevalence of food allergy: a meta-analysis. J Allergy Clin Immunol 2007;120:638-46.

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