Debunking Dairy Health Myths
Myth #1: “Dairy products are acidic causing them to leach calcium from our bones”
The basis of this myth goes something like this: “Cow’s milk is an acidic protein. When it enters our bodies, it lowers the pH of our blood, which draws calcium from our bones, canceling out the calcium content of dairy.” Like most vegan myths, this is not even a little true! For starters, the foods and beverages we consume cannot change the pH of our blood. In fact, the acids in our stomach is already acidic (hence the name “stomach acids”), and the rest of our body is slightly alkaline, leading those [often uninformed] dieting junkies to believe that alkaline foods are better. The truth is that there are a wide variety of both alkaline and acidic foods that have outstanding health benefits. A balance of foods, meaning both alkaline and acidic as well as from all food groups, is routinely advocated by researchers for optimal health. |
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I searched for a good while, but only found one reliable source that even mentioned any association between the pH of foods and health. In summation, the review found that a diet that is extremely acidic can, over the period of several years, lead to decreased bone mass, which is reversed by adequate calcium intake. However, the greatest factor that leads to an abundantly acidic diet is actually potassium, which is most common in plant based products (foods with the greatest calcium-concentration include potatoes, sweet potatoes, squash, and white beans). This is not to say that potassium should be avoided (it is an electrolyte that plays a very important role in health), but instead balanced with calcium-rich foods when consumed. Here’s that source:
Tylavsky, Frances A., and Lisa A. Spence4* And. "Frances A. Tylavsky." The Journal of Nutrition. The American Society for Nutrition, 01 Jan. 2008. Web. 30 May 2017.
There has been some discussion about acidic foods causing cancer, or “alkaline water” that treats cancer, and, for anyone interested in learning more about that, here’s a study that "revealed a lack of evidence for or against diet acid load and/or alkaline water for the initiation or treatment of cancer. Promotion of alkaline diet and alkaline water to the public for cancer prevention or treatment is not justified.”
Fenton, Tanis R., and Tian Huang. "Systematic Review of the Association between Dietary Acid Load, Alkaline Water and Cancer." BMJ Open. British Medical Journal Publishing Group, 01 June 2016. Web. 31 May 2017.
However, even if there was a link between acidic foods and calcium loss, dairy would still be the best option.
Tylavsky, Frances A., and Lisa A. Spence4* And. "Frances A. Tylavsky." The Journal of Nutrition. The American Society for Nutrition, 01 Jan. 2008. Web. 30 May 2017.
There has been some discussion about acidic foods causing cancer, or “alkaline water” that treats cancer, and, for anyone interested in learning more about that, here’s a study that "revealed a lack of evidence for or against diet acid load and/or alkaline water for the initiation or treatment of cancer. Promotion of alkaline diet and alkaline water to the public for cancer prevention or treatment is not justified.”
Fenton, Tanis R., and Tian Huang. "Systematic Review of the Association between Dietary Acid Load, Alkaline Water and Cancer." BMJ Open. British Medical Journal Publishing Group, 01 June 2016. Web. 31 May 2017.
However, even if there was a link between acidic foods and calcium loss, dairy would still be the best option.
A little pH review: recall the pH scale from Chemistry class: on the scale, neutral, or non-reactive, is 7.0. Everything below that is acidic, meaning it has unpaired, positively charged hydrogen ions, and everything with a pH of greater than 7.0 is alkaline, meaning it has extra positively charged hydroxide ions. The farther the number gets away from seven, the more lonely ions are wandering around in the chemical, just looking for some attention. I won’t go much farther beyond that for the atomic explanation of pH, but it’s important to realize that these readings are an important clue to how a substance will react in certain scenarios.
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The truth is that the best plant based sources of calcium are usually more acidic than cow’s milk, and don’t contain near the amount of the mineral (please keep in mind this is all for argument’s sake—acidic foods do not mean unhealthy and by no means am I suggesting cutting out these products).
Furthermore, researchers stand solid in their stance that dairy is the best source of calcium. And here are some examples of that:
- “Some plants provide absorbable calcium, but the quantity of vegetables required to reach sufficient calcium intake make an exclusively plant-based diet impractical for most individuals unless fortified foods or supplements are included. Also, dietary constituents that decrease calcium retention, such as salt, protein, and caffeine, can be high in the vegetarian diet. Although it is possible to obtain calcium balance from a plant-based diet in a Western lifestyle, it may be more convenient to achieve calcium balance by increasing calcium consumption than by limiting other dietary factors.”
- “Consumption of dairy products in childhood and adolescence may improve bone mineral density and reduce the risk of osteoporosis in adult women.”
- “The amount of calcium absorbed in the intestine depends on habitual calcium intake. Bioavailability of the calcium source—digestibility and solubilization—plays a role under conditions of low calcium intake but is relatively unimportant when calcium intakes are high (e.g. >800 mg/d in people). Vitamin D intake is a second factor, as active calcium transport is directly and proportionally dependent on the presence in the intestinal cell.”
However, the actual chemicals that truly do decrease the amount of calcium (as well as most other minerals, while also causing kidney stones) our body can absorb, store, or make use of—these are sometimes referred to as “antinutrients”— are oxalates and phytates that… wait for it… are found only in plant based foods! For the typical omnivore, these are easily overruled by an abundance of calcium from dairy, but, for those on a strictly plant based diet who only receive calcium that’s actually usable by the body from a select few sources, calcium is easily overpowered by an accompanying abundance of antinutrients, causing deficiency to be a very likely danger. Some sources for that:
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- Bohn, Lisbeth, Anne S. Meyer, and Søren K. Rasmussen. "Phytate: Impact on Environment and Human Nutrition. A Challenge for Molecular Breeding." Journal of Zhejiang University. Science. B. Zhejiang University Press, Mar. 2008. Web. 30 May 2017.
- Morrison, Sarah C., and Geoffrey Peter Savage. "Oxalate Content of Foods and Its Effect on Humans." Research Gate. Asia Pacific Journal of Clinical Nutrition, Mar. 1999. Web. 30 May 2017.
- Sunyecz, John A. "The Use of Calcium and Vitamin D in the Management of Osteoporosis."Therapeutics and Clinical Risk Management. Dove Medical Press, Aug. 2008. Web. 30 May 2017.
Myth #2: “Lactose intolerance means people should not drink dairy”
Lactose intolerance, which is caused by a deficiency of the enzyme lactase that breaks down the lactose sugar present in dairy, is a condition that seems very tied to race, meaning certain ethnicities get it more than others. Vegans claim that, because this condition exists and does trouble a notable amount of people, no human is meant to drink milk. With that logic, then no human should eat nuts because some people are allergic, or we should cut down all flowers because some people have reactions to pollen. You cannot de-legitimize a whole food group that has time and time again proven it’s crucial role in a healthy diet just because some people are unable to drink it. In fact, the most common recommendation from health care professionals to people who have lactose intolerance is to still consume a minimal amount of dairy accompanied by either yogurt or lactase-hydrolyzed milk. Some sources for this:
- Deng, Yanyong, Benjamin Misselwitz, Ning Dai, and Mark Fox. "Lactose Intolerance in Adults: Biological Mechanism and Dietary Management." MDPI. Multidisciplinary Digital Publishing Institute, 18 Sept. 2015. Web. 31 May 2017.
- "Lactose Intolerance." National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, 01 June 2014. Web. 31 May 2017.
- Misselwitz, Benjamin, Daniel Pohl, Heiko Frühauf, Michael Fried, Stephan R. Vavricka, and Mark Fox. "Lactose Malabsorption and Intolerance: Pathogenesis, Diagnosis and Treatment." United European Gastroenterology Journal. SAGE Publications, June 2013. Web. 31 May 2017.
Myth #3: “Casein in Milk Causes Cancer”
This myth was promoted by The China Study, which I debunked here. In the debunk, I explained and provided sources to support that there is no association between dairy and cancer promotion, and there is even emerging evidence suggesting that dairy lowers the risk of some cancers. The Truth: Dairy is the Best Option For Meeting Nutrient Requirements and it Reduces The Risk of Many Diseases Because I’ve been discussing a lot of ways that milk is not unhealthy, I’d like to end this article by explaining why it to essential in human health. Here’s the science: |
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- “Avoiding dairy can have significant health effects. An emerging body of evidence suggests that yogurt and other dairy products may help support reduced risk of heart disease, hypertension, obesity, and type 2 diabetes.”
- “Dairy products provide a package of essential nutrients that is difficult to obtain in low-dairy or dairy-free diets, and for many people it is not possible to achieve recommended daily calcium intakes with a dairy-free diet…. Dairy products do not increase the risk of cardiovascular disease, particularly if low fat. Intake of up to three servings of dairy products per day appears to be safe and may confer a favourable benefit with regard to bone health.”
- “For many persons dairy products provide a substantial portion of essential nutrients, but especially calcium, potassium, and magnesium. Dietary supplements and fortified foods can be alternative sources of these nutrients, although other components of dairy foods such as amino acid composition and conjugated linoleic acid may be instrumental in the benefits associated with dairy product consumption for bone health and reduced risk of stroke, metabolic syndrome, and some cancers…. Overall, evidence suggests that being a lactovegetarian has greater health benefits and reduced health risks than being a vegan.”
- “Milk and dairy products play a key role in healthy human nutrition and development throughout life, but especially in childhood…. milk consumption is associated with a reduced risk of NCDs such as osteoporosis and possibly colorectal cancer and type 2 diabetes.”
- “In two prospective cohorts, higher plasma dairy fatty acid concentrations were associated with lower incident diabetes. Our findings highlight need to better understand potential health effects of dairy fat; and dietary and metabolic determinants of these fatty acids.”
- “Our study found that intakes of low-fat dairy products, calcium, and vitamin D were each inversely associated with risk of hypertension in middle-aged and older women, suggesting their potential roles in the primary prevention of hypertension and cardiovascular complications.”
- “Milk and milk products are nutritious food items containing numerous essential nutrients, but in the western societies the consumption of milk has decreased partly due to claimed negative health effects…. There is no evidence that moderate intake of milk fat gives increased risk of diseases.”
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