Debunking common myth about milk and calcium. Discover the truth about dairy products’ benefits and their role in a healthy diet.
As we all know very well, dairy products are rich in proteins, calcium and other necessary and useful substances for the normal functioning of the body and have long been an integral part of our diet. But there are still a lot of disputes and myths around them. Every now and then we hear completely polar opinions about milk and its “brethren”. We found out what you should really believe. Get ready, in this article we will debunk some of these myths and tell you exactly what everyone needs to know.
Milk calcium myth
Myth 1: Milk is the cause of acne
Truth!!! Perhaps the myth about the milk and acne connection is the most common one. However, scientific studies have denied the link.
Several basic studies have been conducted to investigate this issue. In fact, none of them found a direct link between milk consumption and acne.
However, it is worth noting that some people have individual reactions to certain foods, including dairy products. Consumption of certain types of dairy products – for example, cream or high-fat cheeses – can exacerbate acne in some people. This is worth paying special attention to and if you experience a link between dairy consumption and acne exacerbation, it is recommended that you see a dermatologist or dietitian for specific advice. It will probably be suggested that you eliminate dairy products from your diet for a while to determine how your skin reacts to it.
Read also: What is the best form of vitamin C to take: the main myths and facts
Myth 2: Milk is the main source of calcium
It’s true! Yes, milk contains a sufficient amount of calcium. Let’s give an example per 100 grams: in milk of 3.2% fat content – 120 mg of calcium, most of all in goat milk – 134 mg). However, it is not the only one. Many other foods such as soy, almonds, broccoli and beans have significant amounts of this mineral in their composition.
So if you can’t consume dairy products for whatever reason, don’t feel bad! You can always find alternative sources of calcium, such as the ones we listed above.
Myth 3: Lactose is bad for your health
Truth! Lactose is a naturally occurring sugar found in milk. Some people may experience lactose intolerance, which means that their bodies cannot fully digest it. But generally speaking lactose is safe and does not pose a health risk.
It is important to know that in lactase deficiency, the breakdown of lactose disaccharide in the small intestine into glucose and galactose is impaired. This problem can be solved, for this you need to see a doctor and take the appropriate tests. That is, even in this case, it is not a question of a complete refusal of dairy products. And if you in principle do not have diagnosed lactose intolerance, you can consume dairy products without problems.
Myth 4: Milk causes the development of cancer
Truth. This myth originated from some studies in which scientists tried to link the consumption of dairy products and an increased risk of developing cancer. However, more recent studies on the same topic have not confirmed this assumption.
On the contrary, experts have found that certain components in milk, such as calcium and vitamin D, can play a positive role in cancer prevention. And this once again confirms that dairy products can and should be eaten daily!
Myth 5: Consumption of dairy products leads to obesity
True!!! As with any other foods, eating dairy is acceptable within reason. That is, if you eat (or drink) too much fatty dairy products, then yes, it can lead to weight gain – because they are high in calories.
But eating low-fat or non-fat dairy products, combined with a balanced diet and an active lifestyle, does not cause obesity. Keep in mind, it is not recommended to eat/drink dairy products in the evening, and certainly not before bedtime.
What are the benefits of dairy products
To cheese, cottage cheese, sour cream, butter, kefir are beneficial, you just need to know in what quantities they can be eaten. Therefore, do not be lazy and determine your daily dose
Proteins and amino acids
Dairy products are a rich source of high-quality proteins. They contain all the essential amino acids that the body uses for cell growth and repair. Note that 20 amino acids are monomeric links that make up proteins, and eight are essential – these include valine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and phenylalanine.
Vitamins and minerals
Dairy products also contain other important nutrients such as vitamin D, vitamin B12, potassium and phosphorus. Vitamin D helps the body absorb calcium and strengthen bones, while vitamin B12 is essential for proper nervous system function. Potassium and phosphorus play an important role in maintaining normal heart function and proper metabolism.
Useful microorganisms
Some dairy products, such as yogurt and kefir, contain beneficial probiotics, which are live microorganisms that help keep the digestive system healthy and functioning properly. They can also help improve digestion, boost your immune system, and keep your microbiome balanced.
So, to summarize: milk and dairy products are important, necessary and beneficial for the human body and if consumed in moderation, they will not cause any harm, but rather, on the contrary, it will have a positive impact on health.
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