Proponents of milk and other dairy products have described them as “the perfect food.” This is because of the combination of nutrients designed to meet all the nutritional needs of a baby.
But some disagree with that assessment. Their comeback to the “perfect food” comment is that these foods are perfect only if you are a baby cow. Humans are meant to drink human milk, and only for the first years of life. Because a baby cow is not the same as a baby human, let alone an adult, the nutritional needs are quite different.
The research on dairy products shows a similar division. Because they are high in protein and low in sugar, dairy products often are recommended for diabetics or those with prediabetes. While there is some evidence to support this, there are also studies that reach the opposite conclusion — that eating dairy products produces an insulin spike that, over time, worsens blood sugar control.
One study compared insulin and blood sugar levels in 24 8-year-olds, where half were fed dairy products and half were fed meat, so that both groups received the same amount of protein. After just a week, the children who ate dairy products had higher insulin and blood sugar levels in the morning, a sign of insulin resistance, which can lead to diabetes.
We can put this idea in the “mixed research results” area.
Another major selling point for milk is its calcium content, which is assumed to strengthen bones, preventing fractures and osteoporosis. There are several problems with that theory.
The first is that while milk does have calcium, drinking it doesn’t seem to help bones much. One study that followed more than 6,700 girls for seven years found no reduction in fractures in those who drank milk.
In a similar vein, the Harvard Nurse’s Health study, which followed more than 72,000 postmenopausal women for 18 years, found that milk in the diet did not seem to protect against hip fractures when compared with women who didn’t drink milk.
The problem is not with milk itself, but the theory that osteoporosis is caused by calcium deficiency. It is not. In fact, there tends to be more osteoporosis in societies that consume the most dairy and calcium than in those who eat less. To quote the researchers of one study, “Osteoporotic fractures are, like coronary artery disease, largely a disease of Western societies … Further research in this area should answer the long-standing question: Why do populations who consume low-calcium diets have fewer fractures than do Western societies who consume high-calcium diets?”
Research suggests much stronger bone-building benefits from activity and eating fruits and vegetables than from dairy products. My reading of the research shows dairy is not effective for preventing osteoporosis.
On the down side, some people are sensitive to dairy products. Like many food sensitivities, they range from severe to mild. When I suspect a patient may be reacting to the dairy products in his or her diet, I recommend eliminating it completely for a few weeks, then reintroducing it. If the patient notices worsening of any symptoms, I recommend they continue to avoid it, or at least greatly reduce consumption.
For diabetics, the advice is similar — monitor your blood sugar before, during and after the trial, and see if your blood sugars are affected.
In my practice, most patients don’t notice much change, but a good portion — maybe 25 percent — do. A common change is better digestion, followed by less joint stiffness and pain.
I would not describe milk as a perfect food, but it does not seem to cause as many problems as wheat. For this reason, I usually tell patients if they really want a strict diet, they are probably better off without dairy, but it is more important to eliminate wheat first.
Dr. Michael Noonan practices chiropractic, chiropractic acupuncture and other wellness therapies in Old Town. He can be reached at noonanchiropractic@gmail.com.