The dairy industry uses about 10 times more land and 2-20 times more water than soy, oat, almond or rice milk production. analysis According to a 2018 survey by nonprofits Global Change Data Lab and the University of Oxford, England.
Dairy products also emit about three times as many greenhouse gases, the analysis found. Burp and poo Ruminant animals such as cows, sheep and goats produce methane, a greenhouse gas. 80 times stronger than carbon dioxide The United Nations Environment Program says it will warm the planet in the next 20 years.
Still, people drink milk for nutritional reasons. Milk is an important source of protein and nutrients in some parts of the world. That’s what science says.
got milk
With a smile and a pearly white milk mustache, the ad conveys the message often repeated at home: “milk is good for you.” It contains calcium, protein, and other nutrients that help people grow taller and stronger.
“Breast milk is nutritionally very amazing because young mammals can live and thrive on milk alone for many months,” Dr. Walter Willett, a leading nutrition researcher, told CNN. “But that doesn’t necessarily mean it’s the best food for our entire lives.
Dr. Willett, Professor of Epidemiology and Nutrition at the Harvard TH Chan School of Public Health and Professor of Medicine at Harvard Medical School, and his Harvard University colleague, endocrinologist and pediatrician Dr. David Ludwig, 2020 2011 review addressed the topic of milk and human health.for New England Journal of Medicine.
strong bones: The pair took a closer look at the popular belief that drinking milk makes your bones healthier and less prone to fractures. That’s the main justification, Willett said. U.S. nutrition recommendations 3 cups of skim milk or other dairy product daily for children ages 9 to 18 and adults; 2.5 cups daily for children ages 2 to 8.
Interestingly, Meta-analytic review of studies looking at drinking up to four glasses of milk a day no definite profit For fracture prevention, even in children, Willett said.a 2014 survey A study he and his colleagues conducted found that adolescent boys had a 9% higher risk of hip fractures for every glass of milk they drank a day, but not girls. Also, in a country-by-country comparison, Willett and Ludwig found that countries with the highest milk and calcium consumption had higher rates of hip fractures.
height: Milk helps children grow taller. what’s wrong with that? Taller people are more prone to fractures, he said, because “mechanically, longer rods are more likely to fracture than shorter ones.”
Studies have also shown a relationship between height and stature. Increased risk of many cancers When lung problemsTaller people seem to have less heart disease, but have a higher risk of heart disease atrial fibrillationor arrhythmias, and varicose veins.
Lactose intolerance: Dairy products can only be introduced to human babies after 12 months of age, according to Willett, due to the excess protein and minerals in milk. Dairy products given before the age of one year can cause intestinal bleeding and damage kidneys in young babies. According to the U.S. Centers for Disease Control and Prevention.
But unless your ancestors were from a part of the world where consuming dairy was genetically advantageous, your body stops making the enzyme lactase in early childhood. , your body struggles to break down the sugars in milk.
According to research 68% of the world’s population is sensitive to milk, which can lead to bloating, cramps and pain.
“Milk and dairy products were primarily consumed in Nordic countries,” says Willett. “Most of the world’s population does not consume cow’s milk after infancy.”
Hormones and Antibiotics: Dairy cows are almost always pregnant, which naturally increases the levels of progestins, estrogens, and other hormones in their milk, says Willett. to increase milk productionhe said, today’s cows are also bred to produce higher levels of insulin-like growth factor-1, or IGF-1.
Excess IGF-1 in humans cancer, insulin resistance It may be involved in age-related decline. Livestock may also be given antibiotics to prevent infection. consumer concerns regarding hormonal influence When antibiotic resistance It is rising.
Weight loss: Low-fat or fat-free milk is a decidedly healthier drinking option than sugar or fat-free milk. diet soda, tea, and other commercially processed beverages.However the study Studies on dairy have shown that only yogurt is associated with reduced weight gain, Willett said.
Also, based on the available evidence, there is no clear benefit to drinking low-fat instead of whole milk for weight management in adults or adults. child, He said.a 2020 meta-analytic review It has been found that even full-fat milk may contribute to a reduction in childhood obesity.
verdict? “We need to look at everything we do from an environmental lens,” Willett said. is not necessary for three meals a day and is a disaster for the environment.”
Willett points to the federally mandated goal of 250 grams or 1 cup of dairy per day. EAT-Lancet Commissionseeking to create a healthy, sustainable and universal diet.
“One serving a day might be better with unsweetened yogurt or cheese. You can also add plant-based milk substitutes if you want,” Willett said. I think it’s a reasonable starting point from the point of view of
best plant milk
The plant-based milk market is exploding.
“Nearly all nuts, legumes, and grains are becoming plant-based milk options. The latest alternative I’ve found is banana milk!” Nutrition Expert, Stanford Center for Prevention Research, California Christopher Gardner, a professor of medical research, has written a book chapter on the topic of milk.
So far Gardner has found legumes (soybeans, peas, peanuts, lupines, cowpeas), nuts (almonds, coconuts, hazelnuts, pistachios, walnuts, macadamia, cashews) and seeds (sesame, flax, hemp, sunflowers). , cereals (oats, rice, corn, spelled, quinoa, teff, amaranth) and potato milk.
Environmental impact: Science has yet to examine the environmental impact of each of the new entrants to the alternative milk market, but we can measure rice milk against soy, almonds and oats.
winner? According to Global Change Data Lab analysis, it depends. Rice has the least impact on land use, almonds have the least impact on greenhouse gas emissions, and soybeans have freshwater use and eutrophication (pollution of water bodies with nutrients that cause excessive growth of plants and algae). Oat milk falls somewhere in the middle.
Nutritionally, each category of milk alternatives has its strengths and weaknesses compared to dairy, Gardner said, adding that there are “too many to realistically cover,” which is why they are on the market. It added that it was not possible to review all brands.
calcium: Dairy is the winner here, but plant milk makers have solved this problem by adding calcium to make milk at least 300 milligrams. This is the calcium level in dairy products.
“The exceptions I’ve found are coconut milk and rice milk, with some brands containing levels of calcium below 130 milligrams per serving.
protein: Soybeans made from peas and milk, for example, contain as much protein as dairy: about 8 grams of protein per 8-ounce glass. Good choice.
However, coconut milk and rice milk contain insignificant levels of protein, almond milk contains less than 1 gram of protein per serving, and oat milk contains between 1 and 1 gram per serving. 3 grams range.
Fat, Sodium, Cholesterol: Compared to dietary cholesterol in whole dairy products, most plant-based milks are a good choice — no dietary cholesterol in plant-based foods, Gardner said. , which is relatively equivalent at about 100 milligrams. Saturated fat is low, with the exception of coconut milk, which is a tropical plant that generally has high levels.
“Don’t be afraid of the fat in most plant-based milks. Unsaturated fats are considered healthy in moderate amounts found in plant-based milks.
Vitamins A, D, B12: The only reason dairy products are a good source of vitamins A and D is because they are fortified with these vitamins during manufacturing, Gardner says. Plant milk did the same.
Vitamin B12 is found in very small amounts in dairy products because cows get the vitamin from the bacteria in the pastures they graze. Some plant-based milks are fortified with B12, but not all. Needless to say, he tells us to look at the label for the technical name, cobalamin.
Added sweetener: Dairy contains its own sweetener, lactose, a sugar that causes stomach upset in many people.
“For milk, lactose is included as part of the total sugar content because it’s the natural sugar in milk, but it’s not considered added sugar,” says Gardner.
Plant-based milks offer no such benefits, and nutrition can be a stumbling block here, Gardner said. Commonly, the original versions of almond, soy, and coconut milk all have cane sugar added to up the level of dairy sweetness. Vanilla options have more added sugar, and chocolate is the most.
However, many alternative milk brands offer sugar-free versions. The added sugar tends to be zero,” Gardner said.
“Try the sugar-free version. It’s usually just as delicious as the original version, but lower in calories, carbs, sugar and sugar,” he said.
CNN
