{"id":1132,"date":"2023-05-22T13:44:20","date_gmt":"2023-05-22T13:44:20","guid":{"rendered":"https:\/\/simplestartnutrition.com\/?p=1132"},"modified":"2023-05-22T18:46:17","modified_gmt":"2023-05-22T18:46:17","slug":"milk-does-a-body-good-but-should-we-be-drinking-it","status":"publish","type":"post","link":"https:\/\/simplestartnutrition.com\/?p=1132","title":{"rendered":"Milk Does A Body Good-\u00a0 But Should We Be Drinking It?"},"content":{"rendered":"\t\t
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Milk Does A Body Good-\u00a0 But Should We Be Drinking It?<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Does everyone remember the \u201cGot Milk\u201d campaign from the 90\u2019s.\u00a0 With all the celebrities touting milk mustaches?\u00a0 It was a big push for the milk industry to get people to drink milk again, as the consumption of milk had been steadily declining since the 1970\u2019s.\u00a0 In fact, milk consumption has dropped about 40% in the past 40 years or so.<\/span><\/p>

\"Chart<\/p>

Source: USDA<\/span><\/p>

So it doesn\u2019t look like the \u201cGot Milk\u201d marketing ploy worked.\u00a0 Why not?<\/span><\/i>\u00a0\u00a0<\/span><\/p>

You\u2019re right, it didn\u2019t.\u00a0 There was like a year or 2 where milk consumption went up a tick, but it\u2019s generally been a steady decline.\u00a0 From what I can gather, it\u2019s two fold.\u00a0 Lots more eating out- aka less home cooked meals with milk at dinner.\u00a0 Couple that with the fact that there were a lot more drink options popping up in the 90\u2019s.\u00a0 Drinks like Yoohoo, Sunny D, soda, Hi-C and other juices, Capri sun, Snapple, Kool-Aid\u2026need I go on?\u00a0 With so many more options on the market, no wonder milk didn\u2019t stand a chance.\u00a0 Soy milk hit the market in the mid 90\u2019s, but didn\u2019t really catch on until well into the 2000\u2019s, around 2010.<\/span><\/p>

But, why the big push to drink milk in the 90\u2019s?<\/span><\/i><\/p>

Besides the declining market affecting dairy farms across the US, milk is a really healthy option.\u00a0 Drinking 1% or skim milk, which is lower in saturated fat compared to 2% or whole, provides calcium, vitamin D, protein, potassium, and phosphorus.\u00a0 Truly , it\u2019s one of the best sources of calcium out there.\u00a0 Low calcium intake increases the risk for osteoporosis. osteopenia. calcium deficiency disease (hypocalcemia).\u00a0 Getting enough calcium to build strong bones is imperative until the age of 30.\u00a0 After that, you need to keep up the calcium intake to maintain your bone density. Here\u2019s how much you need daily:<\/span><\/p>

Age<\/b><\/p><\/td>

Males<\/b><\/p><\/td>

Females<\/b><\/p><\/td><\/tr>

1-3 years<\/span><\/p><\/td>

700mg<\/span><\/p><\/td>

700mg<\/span><\/p><\/td><\/tr>

4-8 years<\/span><\/p><\/td>

1000mg<\/span><\/p><\/td>

1000mg<\/span><\/p><\/td><\/tr>

9-18 years<\/span><\/p><\/td>

1300mg<\/span><\/p><\/td>

1300mg<\/span><\/p><\/td><\/tr>

19-50 years<\/span><\/p><\/td>

1000mg<\/span><\/p><\/td>

1000mg\u00a0<\/span><\/p><\/td><\/tr>

50-70 years<\/span><\/p><\/td>

1000mg<\/span><\/p><\/td>

1200mg<\/span><\/p><\/td><\/tr>

>70 years<\/span><\/p><\/td>

1200mg<\/span><\/p><\/td>

1200mg<\/span><\/p><\/td><\/tr><\/tbody><\/table>

I\u2019m not buying it, I can get my calcium from other sources, right?<\/span><\/i><\/p>

Possibly.\u00a0 The Mediterranean Diet, which we talked about in our last blog (read about it <\/span>here<\/span><\/a>) is relatively low in dairy, and milk is practically non-existent.\u00a0 So, how do they get their calcium in?\u00a0 The Mediterranean diet relies on other sources of calcium, like sardines, which Americans don\u2019t eat all that frequently.\u00a0 Let’s take a look where calcium might come from in your diet:<\/span><\/p>

Source<\/b><\/p><\/td>

Milligrams per serving<\/b><\/p><\/td>

Percent Daily Value<\/b><\/p><\/td><\/tr>

Plain yogurt (8 ounces)<\/span><\/p><\/td>

415<\/span><\/p><\/td>

32<\/span><\/p><\/td><\/tr>

Orange Juice, calcium fortified (8 ounces)<\/span><\/p><\/td>

349<\/span><\/p><\/td>

27<\/span><\/p><\/td><\/tr>

Sardines, with bones (3 ounces)<\/span><\/p><\/td>

325<\/span><\/p><\/td>

25<\/span><\/p><\/td><\/tr>

Milk (8 ounces)<\/span><\/p><\/td>

300<\/span><\/p><\/td>

23<\/span><\/p><\/td><\/tr>

Yogurt, low fat, fruited ( 6 ounces)<\/span><\/p><\/td>

258<\/span><\/p><\/td>

20<\/span><\/p><\/td><\/tr>

Tofu, firm, made with calcium sulfate ( \u00bd cup)<\/span><\/p><\/td>

253<\/span><\/p><\/td>

19<\/span><\/p><\/td><\/tr>

Mozzarella, part skim (1 ounce)<\/span><\/p><\/td>

220<\/span><\/p><\/td>

17<\/span><\/p><\/td><\/tr>

Cottage cheese, 1% fat (1 cup)<\/span><\/p><\/td>

138<\/span><\/p><\/td>

11<\/span><\/p><\/td><\/tr>

Soybeans, cooked (\u00bd cup)<\/span><\/p><\/td>

131<\/span><\/p><\/td>

10<\/span><\/p><\/td><\/tr>

Spinach, boiled, drained (\u00bd cup)<\/span><\/p><\/td>

123<\/span><\/p><\/td>

9<\/span><\/p><\/td><\/tr>

Kale, fresh, cooked (1 cup)<\/span><\/p><\/td>

94<\/span><\/p><\/td>

7<\/span><\/p><\/td><\/tr>

Chia seeds (1 tablespoon)<\/span><\/p><\/td>

76<\/span><\/p><\/td>

6<\/span><\/p><\/td><\/tr><\/tbody><\/table>

That\u2019s kind of it.\u00a0 The Got Milk campaign encouraged 3 glasses of milk a day, which would get you 900mg of calcium, or about 70% of your daily intake.\u00a0 Not bad, but if you\u2019re not drinking milk, you need to make sure you\u2019re getting it from other sources.\u00a0 You need a lot of cheese, which comes with a lot of fat, to meet your needs.\u00a0 Most yogurt is smaller portions, or lower in calcium (like Greek tends to be).\u00a0 Plus, they tend to come with added sugar, which milk doesn\u2019t.\u00a0 Broccoli is typically listed as a calcium source, but you would need to eat 30 cups of it a day to meet your needs.\u00a0 See what I\u2019m getting at?<\/span><\/p>

But I heard milk has added hormones and antibiotics that are bad for me.<\/span><\/i><\/p>

Hold on.\u00a0 Yes, there are hormones in milk.\u00a0 Naturally occurring bovine growth hormone\u00a0 (bGH) is found in all milk, since it\u2019s a protein produced by the pituitary glands cows for normal milk production.\u00a0 There is a synthetic hormone called rbGH given to cows to help them produce more milk, so is that one the problem?\u00a0 Nope.\u00a0 <\/span>First, studies show that the total amount of growth hormone (whether added or natural) is about the same. Plus, while bGH does pass into the milk of cows, humans don’t absorb it. On top of that, the heat during pasteurization inactivates it, AND our digestive tracks break down whatever\u2019s left.\u00a0 When it comes to antibiotics, yes, cows are given antibiotics.\u00a0 I would hope so!\u00a0 If they get sick, give them something to help them!\u00a0 But, the FDA has placed a limit on antibiotic use in cows and the milk is screened for antibiotics levels.\u00a0 It\u2019s worth nothing, research does show that about 60% of non-organic milk contains trace amounts of antibiotics.=<\/span><\/p>

I\u2019ll just drink soy milk or something else.<\/span><\/i><\/p>

Great!\u00a0 There are so many milk alternatives out there if you don\u2019t want to drink milk, have a lactose intolerance, or just don\u2019t like the taste.\u00a0 HOWEVER! Be aware that milk alternatives are NOT milk equivalents.\u00a0 Meaning, check the label.\u00a0 If you\u2019re using milk for the protein, check that.\u00a0 If you need the calcium, check for that.\u00a0 Be aware of added sugar.\u00a0 I personally don\u2019t recommend coconut milk products as they are higher in saturated fats and there are so many other options.\u00a0 Check out this chart so you see what I mean:<\/span><\/p>

\"Chart<\/p>

So when it comes to milk, no you don\u2019t have to drink it (<\/span>sorry dairy farmers! And the Got Milk campaign<\/span><\/i>).\u00a0 But make sure you\u2019re getting your calcium and vitamin D in another way, since milk is one of the best sources for those nutrients, and we rely on them for strong bones and teeth.\u00a0 Milk, organic milk, milk alternatives, yogurt, kefir, fortified OJ and cereal can all be part of a health diet.\u00a0 So you pick what\u2019s best for you!\u00a0 Enjoy!<\/span><\/p>

Stay Happy, Stay Healthy<\/span>
\"\"
This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.\u00a0 For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.\u00a0 Also feel free to contact us, by visiting our website (<\/span>simplestartnutrition.com<\/span><\/a>) to schedule an appointment to discuss your nutrition related needs.\u00a0 We\u2019re here to help.<\/span><\/p>

References<\/span><\/p>

  1. U.S. Food and Drug Administration. <\/span>Bovine Somatotropin (bST)<\/span><\/a>.<\/span><\/li>
  2. World Health Organization. <\/span>Evaluation of certain veterinary drug residues in food. Seventy-eighth report of the joint FAO\/WHO expert committee on food additives<\/span><\/a><\/li>
  3. Calcium. Facts Sheets for Health Professionals <\/span>https:\/\/ods.od.nih.gov\/factsheets\/Calcium-HealthProfessional\/<\/span><\/a><\/li>
  4. Welsh JA, Braun H, Brown N, et al. <\/span>Production-related contaminants (Pesticides, antibiotics and hormones) in organic and conventionally produced milk samples sold in the USA<\/span><\/a>. <\/span>Public Health Nutr<\/span><\/i>. 2019;22(16):2972-2980. doi:10.1017\/S136898001900106X.<\/span><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    Does everyone remember the \u201cGot Milk\u201d campaign from the 90\u2019s.\u00a0 With all the celebrities touting milk mustaches?\u00a0 It was a big push for the milk<\/p>\n","protected":false},"author":2,"featured_media":1133,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-1132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/simplestartnutrition.com\/wp-content\/uploads\/2023\/05\/Untitled-design-19.png?fit=1545%2C2000&ssl=1","_links":{"self":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1132"}],"version-history":[{"count":6,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1132\/revisions"}],"predecessor-version":[{"id":1149,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/posts\/1132\/revisions\/1149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=\/wp\/v2\/media\/1133"}],"wp:attachment":[{"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/simplestartnutrition.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}