Few topics produce as much contention among those seeking a healthy diet as milk. Some promote it for its calcium and protein, while others claim that it is unhealthy or even unnatural for mammals to consume milk after weaning. Others believe that it is perfectly healthy for humans to use milk from other animals as a food source as long as it is raw and unpasteurized, since pasteurization damages milk proteins and enzymes.
My opinion of milk is a bit more moderate. Milk is a perfect food for babies; it contains everything they need to thrive. It naturally provides protein, fat, and sugar, all of which are necessary for the growth of muscles, bones, and brain tissue, and it also helps the baby build immunity.
The milk debate stems in large part from the fact that many adults become unable to digest the sugar portion of this perfect food. The sugar in milk, known as lactose, is more complex than the glucose that our body uses every day to carry out all its processes. Glucose is a simple sugar that can be easily absorbed in the small intestine, but lactose requires enzymes to break it down before it can be absorbed.
The enzyme that breaks down lactose is called lactase. Babies are generally equipped with enough lactase enzyme to effectively break down sugars so that they can be absorbed effectively. But lactase production decreases as babies grow into children and adults. Depending on the amount of lactase available, different people can tolerate different amounts of lactose.
For those who lack enough lactase to break down the lactose they consume, malabsorption of milk sugar can cause significant health problems. Results can include gas and bloating, diarrhea or constipation, congestion or sinus infections, fatigue, and acne.
Children who are poorly tolerant of dairy often show excess mucus and recurrent ear infections. When the infections clear up, parents may believe that the child has “outgrown” the symptoms. In reality, intolerance can manifest itself in different ways as a child grows older. Adults more often show symptoms of digestive upset or skin problems.
Although dairy products can cause problems for some, they are a very common item in the food supply. Various agencies promote it as essential for protein and calcium for building strong bones. So what if you can’t tolerate dairy?
Calcium is really necessary for good health, but thankfully milk is not the only dietary source of calcium. In fact, controlled studies have shown that neither milk nor calcium supplements reduce the risk of osteoporosis. Additionally, countries with the lowest dairy consumption also have the lowest hip fracture rates.
If you cannot digest lactose effectively, there is no danger in avoiding dairy products. A balanced diet that includes calcium-rich plant foods, such as green leafy vegetables, nuts, and legumes, can provide calcium and other important nutrients, without the negative effects of milk.