A Doctor’s Perspective On Dairy

Dairy: A Nutritious Superfood or An Inflammatory Mess? (Doctor’s Perspective)

In today’s world, it’s hard to miss the ongoing debates surrounding dairy products like milk and cheese.

Many voices claim that dairy is harmful to our health and the environment, painting it as a villain in our diets.

But is this portrayal fair?

As we navigate through the maze of information, it becomes evident that the story of dairy is far more complex than a simple black-and-white narrative.

We must delve deeper into the intricacies of cultural beliefs, nutritional science, and agricultural practices to truly understand the role of dairy in our lives.

By critically examining the arguments against dairy and considering its historical significance and modern implications, we can uncover a more balanced perspective.

So without further adieu, let’s talk dairy.

Myth 1: Humans are not designed to drink cow’s milk

Let’s start with our favorite childhood beverage milk, although for me the more solid form ice cream).

And that begs the question, are humans designed to consume dairy, or more specifically cow’s milk. 

In my background, I am interested in the evolution of the human diet over the last 2 million years and how that might inform the way we eat today. 

There have been some adaptations in the human genome that suggest consuming milk was an adaptation that favored human health, which isn’t surprising because there are a lot of nutrients in milk.

There are tribes who have consumed milk throughout their history, there are the Maasai tribes and Samburu tribes in Africa who have some unique practices, and many other indigenous cultures throughout the world.

This is sufficient to say that dairy has been in many diets around the world and in the culture of many indigenous tribes for thousands of years. 

And the nutrition is definitely there. In about 16 oz of full-fat milk, you’ll get 336 calories with 17g of protein, 30g of carbohydrates, and 17g of fat, but it’s more interesting when you look at the micronutrients.

That 16 oz glass will get you half of your recommended daily allowance of calcium, a quarter of your RDA of vitamin A, all of your vitamin B12, and 17% of your RDA for folate which is important for neural tube formation in a fetus (and for women who are pregnant).

Don’t forget 20% of your RDA for potassium, 77% of your RDA for riboflavin. So milk and its components are clearly valuable as a “superfood” due to its nutrient-dense composition.

But going back to the history of milk, we can look at plenty of historical accounts.

There are some Egyptian hieroglyphics and stone tablets that suggest milk consumption 5-10,000 years ago.

I also came across this article called “The milk of ruminants in ceramic baby bottles from prehistoric child graves”.

In the bronze ages and iron ages (5000-6000 years ago), they found clay vessels that were used as baby bottles.

They see residue from milk in these bottles.

So humans have been putting milk in bottles for babies for thousands and thousands of years, which I thought was interesting to see.

But that brings us to the lactase persistence allele.

Lactase is the enzyme responsible for the digestion of the milk sugar lactose, and its production decreases after the weaning phase in most mammals, including most humans.

Some humans, however, continue to produce lactase throughout adulthood, a trait known as lactase persistence.

There is an interesting article by the National Academy of Sciences from 2007 titled “The Absence of the Lactase-Persistence Associated Allele in Early Neolithic Europeans.”

The authors were trying to figure out whether people with lactase persistence genes were selected for in terms of milk consumption or if milk consumption led to the appearance of the lactase persistence gene.

In the article, the conclusions point to the latter. It wasn’t that humans who had lactase drank more milk; it was the consumption of milk that actually led to people developing this gene in their bodies and being selected for the persistence of this gene.

So, there is good evidence that the consumption of milk was a positive selective force in human evolution.

With all this evidence of the genes to consume milk and the nutritional value of drinking milk that has been consistent through the last many thousand years, why would people not include milk in their diet?

There is no association between milk consumption and cancer, an inverse relationship between milk and the development of obesity in children and adults, and more milk fat in one’s diet has been connected with a lower risk of a heart attack.

The truth: Humans have been consuming milk for thousands of years; it is nutrient-dense, and we have evolved to be able to process it.

Myth 2: Milk is loaded with hormones  

So, we talked about the nutrients in milk, but many critics argue that there is more in milk that we should not be putting in our bodies.

All milk naturally contains trace amounts of bovine growth hormone, also known as bovine somatotropin (BST), which aids in regulating cattle growth and milk production.

Dairy farmers sometimes administer a synthetic version of this hormone, known as recombinant BST or rBST, to cows to increase milk production.

Extensive testing was conducted before rBST was approved for dairy farm use in the early 1990s.

Research has demonstrated that milk from rBST-treated cows is indistinguishable from milk produced by untreated cows.

The Food and Drug Administration (FDA) considers the use of rBST in dairy cattle to be safe, a position supported by reviews from organizations such as the National Institutes of Health, the World Health Organization, the Food and Agriculture Organization of the United Nations, and the American Medical Association.

Both natural and synthetic forms of BST are species-specific and have no impact on human health.

During pasteurization, approximately 90% of BST is destroyed, and any remaining trace amounts are fully broken down into inactive amino acid segments during digestion, similar to other proteins.

It’s the same situation with hormones like insulin or growth hormone.

If these make it directly into your bloodstream, there will be PROFOUND effects on the body.

Take these orally, and your stomach acid will break them down into their individual amino acids (exact same ones as eating any other protein). Interesting, right?

Despite its proven safety, some individuals prefer to consume milk and dairy products from cows not treated with synthetic hormones.

In response to consumer preferences, many processors opt not to use milk from rBST-treated cows, labeling their products as rBST-free.

However, consumers can rest assured that all milk available in the United States, regardless of rBST use, contains the same nutrients and is safe for consumption.

The truth: There are no hormones in milk that will negatively affect health.

Myth 3: Milk is loaded with antibiotics harmful to health

The other critique of milk is that it contains antibiotics.

But the truth is that each shipment of milk, whether conventional or organic, undergoes testing for antibiotics.

If the tests detect commonly used antibiotics, the entire batch is discarded, leaving the farmer liable for the financial loss.

Additionally, state regulators impose penalties such as fines or license revocation if further tests confirm antibiotic presence.

Farmers prioritize the health of their cows and the safety of the food supply by treating infections promptly.

Sick cows under treatment receive close monitoring until they recover.

The use of FDA-approved medications on dairy farms is strictly regulated by both federal and state authorities, with dairy companies mandated to test for antibiotic residues, ensuring consumer safety.

Dairy farmers take extensive measures to maintain the purity and integrity of their dairy products.

Cows undergoing antibiotic treatment are segregated to prevent their milk from entering the supply chain.

Farmers collaborate with veterinarians to minimize the need for medications and adhere to rigorous animal care standards to ensure milk product safety.

Thanks to robust government oversight and the dedication of dairy farmers to product integrity, milk can be relied upon as a safe and nutritious beverage, offering a unique nutrient profile crucial for a healthy diet.

The truth: Milk is free from antibiotics and is discarded if any are found.

Myth 4: Dairy is bad for the gut

There is a common misconception that dairy exacerbates inflammation issues in the gut microbiome, but registered dietitians clarify that this belief is largely unfounded—unless there is a genuine milk protein allergy or lactose intolerance involved.

However, earlier we discussed lactase persistence, and if you gradually increase the amount of dairy you are consuming, research indicates that dairy consumption, including fermented varieties like kefir and yogurt, is unlikely to trigger gut problems or inflammation.

In fact, dairy’s nutrient-rich composition, coupled with the probiotics present in fermented options, can actually bolster the gut microbiome and reduce inflammation.

Encouragingly, a variety of gut-supporting dairy products are readily available, ranging from aged parmesan to other forms.

For individuals aged nine and older, it’s recommended to consume at least three servings of dairy daily to meet calcium requirements.

Including a mix of cheese, milk, and fermented dairy products like kefir or yogurt in the diet can help maintain gut health.

However, to maximize benefits, dairy consumption should be complemented by a fiber-rich diet.

Fiber acts as a prebiotic, nourishing the probiotics found in fermented dairy products and promoting the growth of beneficial gut bacteria.

While all dairy products offer essential nutrients, opting for fermented varieties is advised for optimal gut health.

Fermented dairy products contain live and active probiotic cultures, which play a crucial role in supporting the microbiome.

Kefir, in particular, stands out as a top choice due to its abundance of probiotics, which possess anti-inflammatory, antioxidant, and anti-hypertensive properties.

The truth: Unless you have a milk protein allergy, there are no components of milk that will harm your gut microbiome.

Myth 5: Lactose intolerance means no dairy

So, that leads us to a brief discussion of lactose intolerance, characterized by the inability to digest the milk sugar lactose, which can lead to symptoms such as cramping, bloating, flatulence, diarrhea, and nausea.

The severity and type of symptoms vary greatly among individuals, making it a highly personalized condition.

Many individuals with lactose intolerance can consume certain dairy foods without experiencing significant discomfort.

By conducting careful experimentation, individuals with lactose intolerance can determine their tolerance levels for consuming milk and dairy products.

Some strategies that prove helpful for many include:

– Consuming smaller quantities of regular milk alongside meals

– Opting for lactose-free milk

– Taking lactase pills prior to consuming dairy products

– Choosing hard cheeses like sharp cheddar and Swiss

– Incorporating yogurt, which naturally contains lower levels of lactose, into their diet

Seeking a professional diagnosis from a healthcare provider is advisable rather than self-diagnosing and completely eliminating dairy foods.

Generally, dairy-free diets are not necessary or recommended, as they may result in inadequate intake of essential nutrients.

Individuals who avoid milk and dairy products often have lower calcium and nutrient intakes, increasing their risk of osteoporosis, hypertension, and certain cancers.

Both children and adults on dairy-restricted diets may experience compromised bone density, putting children at risk for low bone mineral density and future bone fractures.

For people who have avoided dairy for a period, gradually reintroducing dairy foods into their diet over several weeks can aid digestion.

Over time, regular consumption of milk and dairy products among individuals with lactose intolerance can lead to positive changes in gut function, allowing for improved tolerance of these foods.

It’s crucial to differentiate lactose intolerance from milk allergy, which involves an immune response to milk protein.

True milk allergy is rare, affecting only about 1%–3% of children and fewer adults.

The truth: You can improve your processing of dairy/lactose with a few different strategies. 

So there you have it, some myths about dairy that we hear too commonly nowadays.

With nutrition, we see too many appeal-to-nature fallacies, appeal-to-authority fallacies, ad hominem attacks, and anecdotal evidence fallacies.

Take everything you hear with a grain of salt, experiment with new things, see how your body responds, and pivot. 

And if you need more help with maximizing a busy schedule, or with proper training and nutrition to build muscle, lose fat, or improving your health markers, fill out the application below and I will reach out when I have spots available!

Best regards
Dr. CP