Since October is Breast Cancer Awareness Month, I thought it would be a good time to talk about dairy products. We've been marketed to for decades about the health benefits of cow's milk, but how much of it is true versus a ploy to get us to purchase more milk?
We've been told that we need to drink cow's milk to build strong bones, yet clinical research shows otherwise. The Harvard Nurses’ Health Study, which followed more than 75,000 women for 12 years, showed no protective effect of increased milk consumption on fracture risk. In fact, increased intake of calcium from dairy products was associated with a higher fracture risk. A paper published by the Physician's Committee for Responsible Medicine states "You can decrease your risk of osteoporosis by reducing sodium and animal protein intake in the diet, increasing intake of fruits and vegetables, exercising, and ensuring adequate calcium intake from plant foods such as leafy green vegetables and beans, as well as calcium-fortified products such as breakfast cereals and juices."
Osteoporosis isn't the only risk of drinking cow's milk. In the International Journal for Disease Reversal and Prevention, two review papers found that "cow's milk is higher in fat and sugar than most plant milks" and that consuming dairy products can lead to excess levels of the hormones estrogen and insulin-like growth-factor-1 (IGF-1) in the body, which are linked to breast and prostate cancers. Also, "evidence suggests lactose in cow's milk, as well as estrogen and IGF-1, may play a role in ovarian cancer risk."
Why is cow's milk still touted as part of a healthy diet in the Dietary Guidelines for Americans (MyPlate)? Perhaps it's related to the fact that the dairy industry is one of the most subsidized industries in the United States. The Dairy Industry has reaped the benefits of commodities title (Title I) of the Farm Bill. According to an article in Fortune by Gene Baur, the dairy industry “receives government support to produce more cows’ milk than we consume…One 2015 study found an astounding 73% of the U.S. dairy industry’s income came from government programs. Dairy industry interests are so embedded that before his appointment as the USDA Secretary ... Tom Vilsack was the CEO of the U.S. Dairy Export Council. The revolving door between USDA leadership and employment for the dairy, meat, and commodity industries is staggering.”
How is it possible that so much of the dairy industry’s income comes from the government? The Farm Bill provides the Dairy Margin Coverage (DMC) program that offers protection to dairy producers when the difference between the milk price and the average feed price falls below a certain dollar amount selected by the producer. Dairy operations have the option to simultaneously participate in the Dairy Revenue Protection (Dairy-RP) program that insures against unexpected declines in the quarterly revenue from milk sales relative to a guaranteed coverage level chosen by the dairy farmer.
The influence doesn't end with the Farm Bill. By law, "fluid milk," or cow's milk, must be offered at every school lunch and breakfast served under the National School Lunch Program and the School Breakfast Program. This is despite the fact that many people can't digest lactose, including approximately 95% of Asian Americans, 70% of African Americans, 74% of Native Americans, 53% of Mexican Americans, and 15% of Caucasians.
What should you include in your diet instead of cow's milk? Consume a diet of whole grains, fruits, vegetables, legumes, and fortified foods including cereals and juices to meet your calcium, potassium, riboflavin, and vitamin D requirements without the health risks. Plant-based milks contain no lactose, have no cholesterol, and most have little saturated fat (with the exception of Coconut Milk). When deciding on a plant-based milk, look for unsweetened options and be sure to check the Nutrition Facts label and ingredients list so you know what you’re buying.
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