Dairy: You Decide

Dairy: You Decide
Dairy sparks controversy! Some claim that pasteurized, low-fat dairy is healthy and should be consumed two to three times per day1, while others say that raw, full-fat dairy is a health food2. Some, however, insist on no dairy at all3. Below is an overview of some issues to consider when deciding whether or not dairy is right for you and, if so, which type. The health benefits and risks associated with dairy, as well as some ethical and environmental considerations.

Type	Pro	Con
Non-organic	may be treated with antibiotics to kill potentially harmful bacteria	may contain harmful, synthetic contaminants like antibiotics, growth hormones and pesticides  cow’s feed may be genetically modified
Organic	free of synthetic hormones, antibiotics, chemical fertilizers, pesticides or genetically modified seeds   cows cannot be fed GMO feed cows must eat some grass and have at least four months of pasture access4  studies show higher vitamin E, omega- 3, antioxidants and beta carotene	even organic milk still contains naturally- occurring growth hormones  some organic milk undergoes UHT treatment (heating to 280° F) to kill any bacteria – including those potentially beneficial5   UHT treatment causes a different flavor due to carmelization of the lactose
Processed*	pasteurization and irradiation kill pathogens and bacteria that may be harmful6   homogenization prevents the cream from rising to the top by forcing milk fat (cream) through a tight-screen mesh in order to break down the globules  fortified with vitamins A & D which may help with the absorption of calcium	pasteurization and irradiation kill bacteria that may be beneficial and destroys many vitamins, minerals and enzymes   homogenization causes the fat molecules to rupture, turn rancid and spoil, and it may cause the accumulation of free radicals in the body by increasing the absorption of the enzyme xanthine oxidase into your bloodstream   high levels of retinol can weaken bones7
Raw	without any methods to kill bacteria, raw milk may still contain beneficial bacteria   tastes fresher, because it spoils quicker   contains enzymes such as lipase that may aid in digestion, especially for those who are lactose intolerant   contains original vitamins and minerals	without any methods to kill potential pathogens and bacteria, raw milk can cause illness   must be consumed within 1 week of bottling   raw milk regulations are determined by each state and many states prohibit its sale
Grain & Soy Fed	less time and space is needed for grazing so     more milk can be produced quickly	high in pro-inflammatory omega-6 fatty acids   cows are more prone to digestive problems while eating grain, which is unnatural to their diet   lower in vitamin D3
Grass Fed	contains five times as much conjugated linoleic acid (CLA), shown to protect the heart and aid in weight loss   high in omega-3 fatty acids8   cows are grazing animals, and grass is their natural diet   higher in vitamin D3	requires more space and time for pasture-grazing

Low-Fat & Skim**	many organizations, including the USDA myPyramid, suggest low-fat or skim rather than full-fat dairy products, because they are lower in calories, fat and especially saturated fat, which contributes to high cholesterol1	fat increases the absorption of fat-soluble vitamins and minerals present in milk  some claim low-fat dairy products can deplete the body’s vitamins A and D
Full-Fat	fat may aid in digestion of fat-soluble vitamins	high in saturated fat, which may contribute to high cholesterol  high in calories, may promote weight gain

* Processed milk may be pasteurized, irradiated or homogenized before sale. Legally, milk in the US must be pasteurized. Raw milk is not pasteurized, irradiated or homogenized.
**Low-fat and skim milk are produced by separating the less-dense milk fat from the watery parts through the process of centrifugation.
Health Implications
Bone Health
Pro
 milk and other dairy products are high in calcium, magnesium, phosphorus, potassium, protein and vitamin D, which are essential for bone health
Con

•   high levels of retinol (vitamin A) can weaken bones7
  
•   dairy is not the best or only source of calcium – collards, boy choy, baked beans,
  and supplements with both calcium and vitamin D are also good choices
  Vitamin D
  Pro
  

•   processed dairy in the US is fortified with 100 IU vitamin D per glass
  
•  following the USDA recommendation, 3 glasses of fortified milk provides 300 IU of the
  recommended 800 IU+ per day9
  Con
  

•   processed US milk is fortified with vitamin D2, a form that the body does not utilize as well as D3
  
•   dairy alone is not enough to meet daily vitamin D requirements
  
•   dairy is not the best or only source of vitamin D – a 3.5 oz serving of wild salmon contains 360 IU
  vitamin D; canned tuna and sardines are also good food sources; sun exposure and supplements are great sources as well9
  Chronic Disease
  Pro
  

•   dairy is high in protein and is therefore very satiating, which may help those trying to control their appetite for weight loss
  
•   lactose, the sugar found in milk, is broken down slowly and does not promote high spikes in blood sugar, which may make it a suitable option for diabetics
  
•   yogurt and kefir are excellent sources of “good” bacteria that have been shown to promote a healthy gut
  Con
  

•   consuming animal protein and dairy may promote prostate and ovarian cancer7
  
•   reducing animal products can reverse other chronic diseases like heart disease and diabetes
  
•   30 to 50 million American adults are lactose intolerant; 95% of Asians, up to 80% of African
  Americans, Hispanics, and Ashkenazi Jews, and nearly 100% of American Indians are lactose intolerant10. Continued consumption of lactose in those who are intolerant and have symptoms of diarrhea or loose stools may suffer vitamin and mineral deficiencies or other long term health implications.
  

Ethical and Environmental Implications
Natural Diet
Many consider cow’s milk to be one of the most ideal foods nature provides, particularly when prepared in traditional ways, such as culturing. Others question the idea of drinking the milk of another species. Humans, like other mammals, produce milk for a specific purpose - to feed their own babies until the babies are ready to move on to solid foods. Milk from a cow is designed to make a newborn calf grow rapidly in only a few weeks, causing some to believe that it may not be the ideal food for human children or adults.
Animal Treatment
Some small farmers treat their cows humanely and allow a more natural relationship between mother cow and calf while still being able to collect milk for human consumption. However, large industrial milk factories often subject their cows to filthy living conditions. Animal mistreatment at factory farms is well documented. Some also question the ethics of impregnating a cow for milk production and taking away her calf shortly after birth (often for slaughter to sell veal) in order to maximize economic profits.
Sustainability
Animal agriculture is a major contributor to global warming and the pollution of our water and air. In addition, vast amounts of land, water and fuel are used for cattle feed, grazing and processing. Globally, agriculture accounts for 60% of nitrous oxide and 50% of methane emissions11. The dairy sector contributes 4% to the total greenhouse gases worldwide12. Some argue that we could feed many more people at lower cost if the land and resources were instead used to grow crops for human consumption. Others believe that in some cases the benefits outweigh the drawbacks, which may be able to be mitigated if the grazing land and animal waste is carefully managed. By researching companies, buying from small, local farms and choosing your suppliers carefully, you can help support the farms that are producing dairy more responsibly.
References
1 MyPyramid.gov – Inside The Pyramid – How much food from the milk group is needed daily? February 3, 2011. Available at: http://www.mypyramid.gov/pyramid/milk_amount.aspx#.
2 FAQ – Dairy. The Weston A. Price Foundation. Available at: http://www.westonaprice.org/faq/784-faq- dairy?qh=YTo5OntpOjA7czozOiJyYXciO2k6MTtzOjc6InJhd25lc3MiO2k6MjtzOjQ6Im1pbGsiO2k6MztzOjc6Im1pbGtp bmciO2k6NDtzOjU6Im1pbGtzIjtpOjU7czo2OiJtaWxrZWQiO2k6NjtzOjg6Im1pbGtpbmdzIjtpOjc7czo2OiInbWlsayciO2k 6ODtzOjg6InJhdyBtaWxrIjt9.
3 The New Four Food Groups. Physicians Committee for Responsible Medicine. Available at: http://www.pcrm.org/health/veginfo/vsk/4foodgroups.pdf.
4 Release No. 0059.10. United States Department of Agriculture. February 10, 2010. Available at: http://www.usda.gov/wps/portal/usda/usdahome?contentidonly=true&contentid=2010/02/0059.xml.
5 Why Does Organic Milk Last So Much Longer Than Regular Milk? Scientific American. June 6, 2008. Available at: http://www.scientificamerican.com/article.cfm?id=experts-organic-milk-lasts-longer.
6 The Dangers of Raw Milk: Unpasteurized Milk Can Pose a Serious Health Risk US Food and Drug Administration. May 5, 2011. Available at: http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm079516.htm
7 Calcium and Milk – Wha’s Best for Your Bones and Health? The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-full-story/index.html.
8 Dhiman, T. R., G. R. Anand, et al. Conjugated Linoleic Acid Content of Milk from Cows Fed Different Diets. 1999. J Dairy Sci 82(10): 2146-56. Available at: http://www.journalofdairyscience.org/article/S0022-0302%2899%2975458- 5/abstract.

9 Vitamin D and Chronic Disease – Your Nutrition Questions Answered. The Nutrition Source. Harvard School of Public Health. Available at: http://www.hsph.harvard.edu/nutritionsource/questions/vitamin-d-and-chronic-disease/.
10 Lactose Intolerance: Information for Health Care Providers. National Institutes of Health. January 2006. Available at: http://www.nichd.nih.gov/publications/pubs/upload/NICHD_MM_Lactose_FS.pdf.
11 Mitigating the Greenhouse Gas Balance of Ruminant Production Systems Through Carbon Sequestration in Grasslands. Food and Agriculture Organization. Vol 11-2010; p 121. Available at: http://www.fao.org/docrep/013/i1880e/i1880e05.pdf.
12 Greenhouse Gas Emissions from the Dairy Sector: A Life Cycle Assessment. Food and Agriculture Organization of the United Nations. 2010. Available at: http://www.fao.org/docrep/012/k7930e/k7930e00.pdf.