Milk
Milk,
the most controversial topic today, was once better known for its nutrient
value. However, it’s high time to break the cliché and understand the importance
of milk in the diet.
Milk has
been used as a refreshing beverage from ages due to its high profile nutrient
content. As one glass of milk (considering 8 ounce per serving) contains an
equivalent of vitamin A as two hard-boiled eggs or two baby carrots, Magnesium
as 1 cup of raw spinach, Vitamin D as ¾ ounce of cooked salmon, Calcium as 3
cups of cooked broccoli, Phosphorus as 1 cup of kidney beans, Riboflavin as 1/3
cup of whole almonds, Potassium as one small banana. Apart from these, it also has
milk proteins such as casein 82% and whey 18%, which builds muscle and improves
strength.
On the
other hand, the complex nature of the milk such as lactose, A1 protein
structure, and added hormones makes it difficult to be digested leading to
lactose intolerance, acne, flatulence, and other side effects.
a.
Research evidence shows that around 65% to 75% of the world population is
lactose intolerant. Out of which 95% are from Africa and East Asia. Lactose
intolerance occurs due to lack of lactase, an enzyme secreted from the small intestine,
that breakdown milk carbohydrate lactose into two main sugars glucose and
galactose. The lactose intolerance can be classified into four: primary,
secondary, developmental, and congenital.
b. The
health benefits of milk may depend on the type of protein involved: A1 and/or
A2. The A1 milk has Beta-casomorphin-7 (BCM-7), an opioid peptide, which is
harmful. Apparently, there is some scientific evidence linking A1 and BCM-7
with autism, gastric discomfort, type 1 diabetes, cardiovascular risks, and
even infant death.
Currently,
A2 milk is marketed globally as the healthier choice as it is safe on the
gastrointestinal tract and readily digestible.
c.
Hormones are usually injected to the cattle to yield milk meeting the public
demand.
1. Steroid
hormones such as estrogen, improve milk production for a longer duration of
time. When consumed, may adversely affect human reproductive health.
2.
Recombinant bovine growth hormone (rBGH), stimulates milk production by
increasing levels of insulin-like growth factor (IGF-1). In the early 1990s,
FDA and other organizations revised the relation between the human IGF-1 exposures
from rBGH-treated milk. The available evidence shows no potential harm or
cancer risk in humans.
d.
There are growing evidence and long term researches dated as far as 1949 links
between dairy and acne. Dairy increases the production of mammalian target of
rapamycin complex 1 or mechanistic target of rapamycin complex 1 (mTORC-1), a
protein complex that aggravates sebum production in sebaceous glands.
There
are plenty of on-going debates on the benefits of milk. In fact, it depends on
all the factors as discussed above. There is also no compulsion to make milk a
part of the daily diet as we can get all those nutrients it possesses from
leafy greens, meat, and unprocessed fruits, vegetables and grains.
Nowadays,
the dairy is getting replaced by non-dairy healthy alternatives such as soy,
rice, almond, coconut, flax, hazelnut, and hemp milk. These varieties are
considered to have low calories, promote weight loss, control acne, and prevent
diseases.
