Milk has been an important source of human nutrition for thousands of years. Milk drinking is not just a practice of Western culture, but it is a shared part of human existence around the world, as archaeologists and anthropologists have found.
Milk, cheese and yogurt not only taste great, but they also are nutrient-rich, affordable, readily available and versatile, making dairy foods realistic options to help people build healthier meal plans.
There is misinformation on milk and dairy foods, such as Michael Noonan’s July 20 Bangor Daily News column, “Milk isn’t the ‘perfect food,’ and here’s why”, which does not put dairy in the full context of the available science.
Bone health
The effect of milk, and the nutrients it provides, on bones has been well documented by an extensive body of peer-reviewed research, including randomized controlled trials (the gold standard of scientific research).
It is important to note, bone health experts agree measures such as “bone mineral density” (BMD) and “bone mineral content” (BMC) are better indicators of bone health than “fracture risk.” Studies evaluating bone mineral density and bone mineral content support the positive benefits of milk and dairy foods on bone health. In addition, when translating scientific findings, it is important to recognize the type of research and the purpose it holds. While the studies this article alludes to are quite interesting, the majority are observational studies, which suggest areas for further exploration but are not designed to show cause and effect.
When it comes to kids, an American Academy of Pediatrics report, “ Optimizing Bone Health in Children and Adolescents,” gives this advice to pediatricians: “Encourage increased dietary intake of calcium and vitamin D containing foods and beverages. Dairy products constitute the major source of dietary calcium, but calcium-fortified drinks and cereals are available. Low-fat dairy products, including nonfat milk and low-fat yogurts, are good sources of calcium. Children 4 through 8 years of age require 2 to 3 servings of dairy products or equivalent per day. Adolescents require 4 servings per day.”
Dairy, diabetes, overall health and wellness
There is no disputing that multiple health authorities have independently evaluated the totality of the evidence and recognized the importance of three servings of dairy each day.
A large body of research led to the 2010 Dietary Guidelines for Americans recommendation for three servings of low-fat and fat-free milk or equivalent milk products daily as part of a healthy diet. More recently, the 2015 Dietary Guidelines Advisory Committee Scientific Report — which was written by an independent group of leading nutrition scientists and experts who reviewed the current body of science — concluded dairy foods are excellent sources of nutrients of public health concern, including vitamin D, calcium and potassium, and consumption of dairy foods provides numerous health benefits, including a link to a lower risk of diabetes, metabolic syndrome, cardiovascular disease and obesity.
Additionally, dairy foods are recommended by renowned health and wellness organizations, such as the American Academy of Pediatrics, Academy of Family Physicians, National Medical Association, Academy of Nutrition and Dietetics and more.
When seeking nutritional advice, it’s always good practice to look for nutrition and health advice from trained and credentialed experts, so check to see if they have a degree in nutrition and are a registered and licensed dietitian.
Lactose intolerance
About one in 10 adults report having lactose intolerance, and that’s through self-diagnosis. People with lactose intolerance still need the same nutrients as people without lactose intolerance, including nutrients supplied by cow’s milk, such as calcium, protein, potassium, phosphorus, vitamins A and D, B12, riboflavin and niacin.
The good news is there are a variety of dairy options friendly to people with lactose intolerance, including milk, lactose-free cow’s milk, natural cheeses and yogurt, to help meet the needs of those with real or perceived lactose intolerance. The right amount of lactose will vary from person to person as lactose intolerance is a very individual condition.
Milk, cheese and yogurt provide key nutrients for health and wellness and play a central role in many sustainable meal patterns, including DASH, MyPlate and the Mediterranean diet, making dairy foods a realistic way to help build healthier diets and lifestyles. Dairy foods such as milk, cheese and yogurt bring nutrition and great taste into the homes of millions — it’s a wholesome and nutrient-rich food group that starts at the farm to bring goodness to the kitchen table.
Greg Miller is the chief science officer for the National Dairy Council. He received a Ph.D. in nutrition from Pennsylvania State University in 1986.