Milk: The Good, The Bad and the Ugly

Although it’s Breast Cancer Awareness Month and there is some controversy around the link between milk and breast cancer, we thought we’d leave that up to the scientists to debate. Instead, we wanted to give you some more information about a longer ongoing debate and a cookie’s most complimentary drink – milk!

I love milk and I put milk in my cereal everyday to increase the taste of my breakfast. Ever since I was young I was told that if I drink milk I would become stronger but is all of that true? Does milk do more harm than good to the body?  This debate has been going on for quite some time and as always there are the good, bad and ugly pros and cons about milk.

First there are the pros of consuming milk; according to Discovery Health milk from many animals, particularly cows, has long been a regular food staple for many, but not all, cultures. It provides other food sources such as cheese, yogurt, butter and kefir and is a source of protein, vitamin D and calcium.

In fact, milk is one of the best muscle foods on the planet. You see, the protein in milk is about 80 percent whey and 20 percent casein. Both are high-quality proteins, but whey is known as a “fast protein” because it’s quickly broken down into amino acids and absorbed into the bloodstream. That makes it a very good protein to consume after your workout. Casein, on the other hand, is digested more slowly. So it’s ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time — like between meals or while you sleep. Since milk provides both, one big glass gives your body an ideal combination of muscle-building proteins.

The majority of scientific studies show that drinking whole milk actually improves cholesterol levels, just not as much as drinking skim does. One recent exception: Danish researchers found that men who consumed a diet rich in whole milk experienced a slight increase in LDL cholesterol (six points). However, it’s worth noting that these men drank six 8-ounce glasses a day, an unusually high amount. Even so, their triglycerides — another marker of heart-disease risk — decreased by 22 percent.

Milk is not just milk. The milk of every species of mammal
is unique and specifically tailored to the requirements of
that animal. For example, cows’ milk is richer in
protein than human milk. Three to four times as much. It has
five to seven times the mineral content. However, it is
markedly deficient in essential fatty acids when compared to
human mothers’ milk. Mothers’ milk has six to ten times as
much of the essential fatty acids, especially linoleic acid.
(Incidentally, skimmed cow’s milk has no linoleic acid). It
simply is not designed for humans.

Now the ugly part; there are many studies that also show an assortment of detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones. What an irony this is! Here’s how it happens. Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. You see, calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is – you guessed it… in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

But there are tasty alternatives!

Rice milk is a popular milk substitute made from boiled rice, brown rice syrup and brown rice starch. Almond milk is made by mixing finely ground almonds with water, and then straining the solution to remove skins and chunks of nut flesh. While both rice milk and almond milk make acceptable milk substitutes for vegans, vegetarians and those with lactose intolerance, casein or gluten allergies, there’s a world of difference between these two milk substitutes. Read on to find out which is better for you.

Almond milk is a milk substitute made from finely ground almonds and water. Almond milk is also strained to remove skins and sediment. Almond milk has been in use since the Middle Ages, when it was used in cooking as a substitute for cow’s milk. Almond milk stores well, so medieval cooks used it instead of cow’s milk, which spoils rapidly without refrigeration and had to be immediately processed into butter or cheese for storage.

Rice milk has little nutritional value, though if fortified with calcium, vitamin A and vitamin D it can be acceptably used as a milk substitute. However, rice milk doesn’t have as much protein as cow’s milk, so those who use rice milk instead of cow’s milk should plan to get more protein from other dietary sources.

Rice milk contains no animal products, so it’s appropriate for vegans and vegetarians. Because rice milk contains no lactose, it can be safely consumed by those who are actose intolerant. Rice milk is also very low in calories and fat; it contains just three grams of fat per serving and about 140 calories per serving.

Almond milk, unlike rice milk, contains a range of essential vitamins and minerals. Almond milk contains magnesium, selenium, manganese, potassium, fiber, iron, zinc, phosphorous, calcium and vitamin E. Because of the high levels of vitamins and minerals that occur naturally in almonds and almond milk, manufacturers see little need to fortify the beverage.

Almond milk’s higher nutritional value means that it has more health benefits than rice milk. The high levels of antioxidant vitamin E in almond milk make it effective in the prevention of cancer and can slow the signs of aging. Because almond milk is lactose and casein free, it’s appropriate for the lactose intolerant and those with gluten allergies. Vegans and vegetarians like that almond milk doesn’t contain animal products.

Almond milk is even lower than rice milk in calories, at just 40 calories per serving, but contains about the same amount of fat, three grams per serving. Because almond milk is low in calories and fat and high in antioxidants, vitamins and minerals, it’s a healthier alternative than rice milk.

Don’t forget SOY

Soy milk is very good for you, and is an excellent alternative to cows milk. Most people would see positive health benefits by incorporating more soy milk and soy products in their diet.

There are some misconceptions about the health benefits of soy milk. Most Americans were raised drinking cows milk, so they are more comfortable and familiar with it. But soy milk’s popularity has been rising fast in recent years, and that is because there are many nutritionally sound benefits to drinking soy milk.

Soy milk is low in saturated fat and cholesterol

Unlike regular milk, soy milk is naturally cholesterol free, and the fat content is largely the healthy unsaturated type. However, whole milk is high in saturated fat, which is the kind that increases cholesterol and lipid levels and contributes to heart disease. Products like soy milk that are high in unsaturated fat usually come from plant rather than animal sources.

Therefore, soy milk can help to reduce the risks of developing cardiovascular disease. People with high levels of triglycerides and lipids can see an improvement by switching to foods like soy milk that have better nutritional profiles.

Soy milk contains a high level of protein

Soy milk is also good for you because it is packed with protein. Foods high in protein help to increase satiety and reduce hunger. Some people find that increasing the amount of protein in their diet can lead to decreased caloric intake and weight loss.

So which one will you stick to or at least try? Regular milk, almond milk, rice milk or soy?

Let us know which one you prefer!