Your Dairy Questions Answered
This recap was created in collaboration with Midwest Dairy as part of the dairy community’s Undeniably Dairy campaign . I was compensated for my time, but the content and opinions included are my own.
Back in September, I had the privilege of visiting a dairy farm in Chicago. I loved getting to see where our milk actually comes from and what the process of caring for and milking cattle looks like. I was able to meet the dairy farmers who own and run it, as well as ask them any questions I had. It’s really cool being more connected to our food supply.
And if you follow me on IG, you may have noticed that I recently did a Q&A regarding dairy on my stories. I addressed all of your questions, as well as a few details I thought were important to touch on. If you missed it, you can see my answers on my highlight reel HERE.
If you aren’t on Instagram, are a visual processor, or simply prefer cliff notes, here is the shortened version of what I discussed:
Can dairy cause acne?
Diet and acne is still a controversial topic, with conflicting information.
There is research that supports a diet high in high-glycemic foods may worsen acne. Additionally, studies have shown dairy and acne to be weakly associated. Skim milk had a stronger association with worsened acne than whole milk. (1)
Milk can cause rashes or eczema, but is more likely related to a milk allergy (so get tested!).
Is it unhealthy to drink whole milk? What about the saturated fat content?
A research study showed higher intakes of saturated fat from dairy was associated with decreased risk of cardiovascular disease.
Full fat dairy has been associated with decreased risk of metabolic syndrome. (2)
Full fat dairy leads to increased satiety and fullness.
Full fat dairy can help with blood sugar stabilization (fat is slower to digest, so your blood sugar doesn’t spike as much).
Don’t the hormones given to the cattle pass into milk? Are they dangerous to our health?
Dairy cows used to be given rBST to increase milk production. Consumers didn’t like this, so the majority of dairy farmers no longer use this and sign agreements not to.
rBST is digested into individual peptides and amino acids (so it’s not absorbed into the bloodstream as a hormone). Additionally, our body lacks receptors for this hormone, so it can’t bind to anything to elicit a response.
There are naturally occurring hormones that pass into the milk (just like hormones pass from human moms into their breastmilk!), but the amount passed through is not significant.
Addition for you guys (not in my videos): 1 8-oz cup milk has up to 2.2 ng estrogen; 1 Tbsp flax has 26,556.6 ng estrogen; ½ cup pinto beans has 154,800 ng estrogen; 3/4 cup tofu has 34,050,000 ng estrogen. A prepubescent child produces 41,000 ng/day; an adult male produces 136,000 ng/day; a non-pregnant woman produces 513,000 ng/day; and a pregnant woman produces 19,600,000 ng/day. (3,4)
I heard dairy is not easily digestible, so it’s not meant to be eaten?
It’s true that some people have a difficult time digesting lactose in dairy, and for those, I suggest taking lactaid, drinking lactose free milk, or eating low lactose products like hard, aged cheeses or Greek yogurt.
There are a lot foods our bodies may have a difficult time digesting (high fiber foods, fats, proteins), but that doesn’t mean we make a blanket statement that no one should eat them. If that were the case, gas-producing veggies like broccoli, cauliflower, and Brussels sprouts would be nixed. ;-)
Is dairy nutritionally necessary?
Dairy is not necessary in order to have a healthy, nutritious diet (or else people with dairy allergies would be in trouble!), BUT it is a very convenient and affordable source of great nutrition. Dairy is a wonderful source of protein, carbs, fat, calcium, vitamin A & D (fortified dairy), potassium, and phosphorous.
Additionally, dairy is delicious (in my opinion), and eating foods we enjoy is helpful for having a healthy relationship with food and having a nutritious food intake.
Greek yogurt for lactose intolerance?
For those with lactose intolerance, Greek yogurt (as well as hard, aged cheeses) can often be well tolerated, as the majority of the lactose is discarded along with the whey when strained.
For those with high sensitivities to lactose, some companies actually make lactose free yogurt, including Yoplait and Green Valley Creamery.
Milk for lactose intolerance if I don’t like the taste of soy milk?
Calf care concerns
Pregnant cows are separated from the herd and not milked for 2-3 months before giving birth.
While it varies from farm to farm, it is standard practice for the calf to be separated from the mom within 24 hours after delivery for the safety of the calf (to prevent infection from eating or lying in mother’s manure, some cows don’t pay attention to their calves, etc). Farmers ensure the calves are given quality colostrum (quality colostrum=increased chances of a strong immune system) and then milk either from the mom directly or through a bottle .
The calf is separated from the herd for the first 3 months in a dry, clean place to ensure the calf is healthy and growing properly.
Cows’ well-being is of upmost importance to the dairy farmer. Sick cows are expensive to treat, and unhappy or stressed cows produce less milk. Less milk=lower profit.
Organic vs. conventional dairy
Certified organic dairy farms have to uphold set standards (5): only organic fertilizers and pesticides on crops; at least 120 days of access to pasture (and then supplemented to ensure a balanced diet); and if an animal is given antibiotics, it must be sold.
The only nutritional difference is that organic milk is higher in omega-3 fatty acids and lower in omega-6 fatty acids. However, milk (organic or not) is not a significant source of omega-3s. Some companies do fortify their milk with DHA, so if milk is your go-to source for omega-3s, opt for a fortified product.
Antibiotics in milk?
When a cow is given medications or antibiotics for conditions such as mastitis, the cow’s milk is thrown away and not saved for consumption.
Shipments of milk are checked for antibiotic residue before leaving the farm as well as at least one other time in the manufacturing process. If antibiotics are found in the milk, the entire tank is thrown away at the expense of the farmer. (6)
Added (not on my videos): Testing for antibiotics have only gotten more stringent over time. More rigorous testing=higher quality assurance for the consumer. (7)
If your interested in what a dairy farm looks like and how it functions (but can’t go visit one in real life), you can check out this online farm experience here.
Sources:
Dairy and acne https://www.sciencedirect.com/science/article/abs/pii/S0190962209009670
Full fat dairy and Metabolic syndrome https://academic.oup.com/jn/article/146/1/81/4616088
Estrogen found in flax seed https://www.salon.com/2014/04/13/4_otherwise_healthy_foods_crammed_with_estrogen_partner/
Estrogen found in various foods and produced by humans: http://www.iowabeefcenter.org/information/IBC48.pdf
Certified organic requirements https://www.ams.usda.gov/sites/default/files/media/Dairy%20-%20Guidelines.pdf
antibiotic testing resources https://pubs.rsc.org/en/content/articlelanding/2009/an/b817836d/unauth#!divAbstract ; https://www.sciencedirect.com/science/article/abs/pii/S0165993609000776 ; https://www.health.state.mn.us/diseases/antibioticresistance/animal/truthmilk.pdf ;