Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer's disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers.
Humans are able to get all required nutrients from a high-quality diet free of dairy. But in circumstances when some of those vital micronutrients are difficult to obtain elsewhere, cow's milk is a convenient source that we can fall back on.
Lactose intolerance is when your body can't break down or digest lactose. Lactose is a sugar found in milk and milk products. Lactose intolerance happens when your small intestine does not make enough of a digestive enzyme called lactase.
So dairy has been pivotal to nutrition and important to the survival of many populations in the world and most Europeans and North Americans are well adapted to digest it. So if you have been told that humans aren't adapted to have dairy in their diet, that isn't correct.
However, a genetic trait called lactase persistence has evolved multiple times over the last 10,000 years and spread in various milk-drinking populations in Europe, central and southern Asia, the Middle East and Africa. Today, around one third of adults in the world are lactase persistent.”
Raw milk allowed humans to thrive in conditions where survival would have been difficult. It allowed them to migrate and proliferate from region to region with a steady supply of food. Those populations that consumed milk further adapted by developing lactase-persistence genes.
Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.
Whole milk contains saturated fat, which is known to increase total cholesterol, raising both LDL “bad” and HDL “good” cholesterol levels. However, the minerals in milk, specifically calcium and potassium may help to control blood pressure. Comparison of milk with other foods in the diet can affect study results.
Drinking cow milk on a regular basis helps in enhancing your core strength and thus, prevents the risk of osteoporosis and osteoarthritis. Apart from quality protein, cow milk is filled with calcium, vitamin D, phosphorus and magnesium.
Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.
Which type of milk is the healthiest? The Dietary Guidelines for Americans advise that people choose fat-free or low fat milk instead of whole milk. This approach is to help keep a person's saturated fat intake to less than 10% of calories per day and reduce the risk of chronic diseases.
China, despite a growing interest in milk, is again near the very bottom, just above North Korea and Indonesia, where people basically don't drink milk. One last interesting tidbit is how milk consumption varies by age in a way soda and fruit juice consumption does not.
As for sheep's milk, almost no one in the United States or anywhere else drinks it straight. It has twice the fat of cow's milk and human milk, making it too rich to be very appealing as a beverage.
Although the inability to drink and eat dairy products (or more specifically the inability to digest lactose, the type of sugar found in milk) is commonly called “lactose intolerance”, this is actually a misnomer. All humans are lactose tolerant in early life because we are mammals.
Different countries have different food standards and requirements. In Australia, the standards are high, and the milk is safe. Milk and other dairy products are nutritious food sources. Australian milk does not contain artificial hormones, antibiotics, blood and pus.
Milk is a natural food that comes straight from cows. Australian milk is sourced and produced locally. It travels from the farm to the factory where it is pasteurised (heated to destroy any harmful bacteria) and homogenised (mixed for a consistent texture and taste).
Whole milk, which tends to have 3-4% fat is usually the go-to for professional baristas. The more fat there is in the milk, the creamier the texture. Because of its high protein levels, it also creates excellent tiny bubbles or 'microfoam', for the ultimate cappuccino.
Reduced-fat milk, yoghurt and cheese are better options for people with heart disease or high cholesterol. Butter, cream and ice cream are not part of a heart-healthy diet. Unflavoured milk, yoghurt and cheese are 'neutral' for heart health.
When it comes to healthy beverages, low-fat milk is one of your best options. Soda is high in calories and sugar but provides you with no nutrients. Drinking it regularly can lead to weight gain and diabetes, according to the Centers for Disease Control and Prevention.
Apart from iron, all of the nutrients in oat milk are fortified. While dairy milk is fortified with vitamins A and D, the rest of its nutrients occur naturally, making it a naturally nutrient-rich choice. Apart from providing more nutrients overall, dairy milk also has about twice the protein as oat milk.
LOW RISK: Those who stop consuming milk or refrain from its consumption are at a lower risk of developing cancer, according to research. Other than this, packaged milk available in the market may be low in fat but high in sugar, making us predisposed to diabetes.