Cow’s milk has been a staple in many people’s daily diets for thousands of years. While it remains a popular food, recent studies suggest that it can have negative effects on the body, while other research points to the health benefits of consuming milk. So, what’s the truth? Read on to learn about the pros and cons of milk, as well as some alternatives you might consider if you can’t tolerate or choose not to drink it.
Benefits of cow’s milk
Appetite control
Drinking milk isn’t linked to weight gain or obesity, and it may help control appetite. An older study in 49 people showed that dairy products made people feel fuller and reduced the amount of fat they ate overall. Some studies show that consuming full-fat dairy products is not associated with weight loss, and others show that consuming dairy in general may prevent weight gain.
Bone development
Milk may help improve weight and bone density in children, according to a 2015 study. It may also help reduce the risk of childhood fractures. Older research has shown that pregnant women who eat a healthy diet, including foods high in dairy products and calcium, have babies with better bone growth and mass than women who eat an unhealthy diet. Milk also provides protein needed to build and maintain strong bones, teeth, and muscles. One cup of milk contains about 7 to 8 grams of casein and whey proteins.
Bone and dental health
One cup of milk provides almost 30 percent of the daily calcium needs for adults. Milk also contains potassium and magnesium, minerals important for strong bones and teeth. Most milk is fortified with vitamin D. One cup of fortified milk provides about 21 percent of the recommended daily intake of vitamin D. Vitamin D is an important vitamin that plays many roles in the เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย body, including promoting calcium absorption and bone building.
Diabetes prevention
Type 2 diabetes is a disease characterized by high blood sugar levels, which may increase the risk of:
- Heart disease
- Stroke
- Kidney disease
A report published in 2020 concluded that a type of fat found in dairy products, including milk, plays an important role in preventing type 2 diabetes in adults, possibly because the protein in milk helps balance blood sugar levels.
Heart Health
The fat in milk may help increase levels of HDL (good) cholesterol, and having healthy levels of HDL cholesterol may help protect against heart disease and stroke. Milk is also a good source of potassium, a mineral that helps control blood pressure. Grass-fed or free-range cows produce milk with higher levels of omega-3 fatty acids and conjugated linoleic acid, fats that help protect cardiovascular health.
Side effects of milk
acne
A 2016 study found that teenagers with acne drank higher amounts of skim or low-fat milk. Low-fat milk may also be a trigger for adult acne. Other studies have linked acne to skim and low-fat milk, possibly due to milk’s effects on certain hormones, including insulin and insulin-like growth factor-1 (IGF-1). More research is needed to explore the link between diet and acne.
Other skin conditions
Certain foods may worsen skin rashes, including milk and dairy products, according to medical studies.
However, a 2018 study found that pregnant and breastfeeding women who added probiotics to their diets reduced their babies’ risk of developing skin rashes and other food allergies.
Allergic symptoms
Some experts estimate that as many as 7.5 percent of children have a milk allergy, which can cause skin reactions, such as a rash, and gut symptoms, such as:
- Heartburn
- constipation
- diarrhea
Other severe reactions include:
- Severe allergic reaction (anaphylaxis)
- Wheezing
- Difficulty breathing
- Bloody stool
Children may recover from milk allergies, and adults can develop milk allergies as well.
cancer
Excess calcium from milk and other foods may increase the risk of prostate cancer. Sugar in milk may be linked to a slightly higher risk of ovarian cancer.
Lactose intolerance
Cow’s milk contains a higher amount of lactose than any other animal milk. A 2017 review estimated that 65 to 70 percent of the world’s population has some form of lactose intolerance, and most people with the condition can safely add small amounts of dairy products to their diet.