BLOG: NEWS, RECIPES AND ARTICLES
Milk and Health
Milk, cheese, yogurt and their many variations are big part of the standard American diet. Most of us have grown up believing dairy is an essential part of a healthy diet. Americans have been told by the U.S. Department of Agriculture (USDA) that adults or kids over 9 years old should enjoy three 8-oz servings per day of milk or equivalent portions of cheese and yogurt for calcium and reduce the risk of bone fractures. But is this really necessary or even true?
In a recently published review article, The New England Journal of Medicine summarized the research related to one of America’s favorite foods. According to research this is what we know today:
Milk, cheese, yogurt and their many variations are a big part of the standard American diet. Most of us have grown up believing dairy is an essential part of a healthy diet. Americans have been told by the U.S. Department of Agriculture (USDA) that adults or kids over 9 years old should enjoy three 8-oz servings per day of milk or equivalent portions of cheese and yogurt for calcium to reduce the risk of bone fractures. But is this really necessary or even true?
In a recently published review article, The New England Journal of Medicine summarized the research related to one of America’s favorite foods. According to research this is what we know today:
What milk does:
If breast milk is not available, cow’s milk can be an important nutrient component of infant formula.
Milk consumption while growing can increase height. The consequences of this accelerated growth is complex. Taller stature is associated with lower risks of cardiovascular disease but with higher risks of many cancers and hip fractures.
What milk does NOT do:
Dairy is NOT associated with better bone health and decreased fracture risk. Research shows that countries with the highest intakes of milk and calcium tend to have the highest rates of hip fractures. This correlation may not be causal and might be due to confounding factors, but low dairy consumption is clearly compatible with low rates of hip fracture. In fact, a study found that milk during adolescence was associated with a 9% greater risk of hip fracture later in life for men for every additional glass they consumed per day.
Dairy does NOT promote weight loss. A meta-analysis of 29 randomized trials showed no overall effects of dairy on body weight. Contrary to U.S. Department of Agriculture (USDA) advice to choose reduced-fat dairy, findings in studies showed that low-fat milk does not appear to have advantages over whole milk for weight control — and in children, available evidence suggests greater long-term weight gain with reduced-fat milk than with full-fat milk.
Dairy does NOT help blood pressure, cholesterol and cardiovascular disease. The relatively high potassium content of milk has led to the suggestion that greater milk intake may reduce blood pressure. Randomized trials of low-fat milk have shown inconsistent results with respect to reduction of blood pressure.
Risks associated with milk:
Milk contains hormones. To increase milk production, cows have been bred to produce higher levels of insulin-like growth factor I (IGF-I) and they are pregnant for most of the time they are milked, which greatly increases levels of progestins, estrogens, and other hormones in milk.
Dairy increases cancer risk such as breast cancer, prostate cancer and others because of the effects of milk consumption on human plasma IGF-I.
Milk consumption predisposes to asthma, eczema, and food allergies.
Foods may influence health both directly and indirectly through the environmental effects of their production. Greenhouse gas production, climate changes, pollution and antibiotic resistance are associated with the milk industry, particularly industrial-scale production.
Consensus:
This article concludes that the health benefits of dairy products have not been established and concerns exist about the risks of regular consumption. When we evaluate the research, it is important to note that the reported health effects of dairy depend on the foods or beverages to which they are compared. In many studies, dairy foods are better when compared to processed red meat or sugar-sweetened beverages but less beneficial when compared to plant-protein sources such as nuts. The bottom line is to enjoy dairy responsibly and in small quantities, if at all.
How to Replace Butter When Baking
Dairy Free, Egg Free Indulgent Eggnog
Homemade Coconut Yogurt
Source: https://www.nejm.org/doi/pdf/10.1056/NEJMra1903547?articleTools=true
Homemade Coconut Yogurt
Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food.
I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.
Enjoy!
Homemade 2-ingredient Coconut Yogurt
Probiotics are all the rage in the wellness community. And for good reason, there is very interesting science about their effectiveness. Probiotics, however, are nothing new. Our grandparents and great-grandparents enjoyed them regularly as part of a common, non-industrialized diet. Making foods like yogurt and sauerkraut were simply tasty ways to preserve food.
I recommend getting as many nutrients as possible through food, even probiotics. Yogurt is found in nearly every grocery, but few people realize how easy it is to make at home. Often the commercially available products include sugar and stabilizers that can be avoided with this DIY approach. Not everyone tolerates cow’s milk, so I’ve written a recipe below for a coconut milk alternative that I make at home.
Enjoy!
Coconut Yogurt
Ingredients:
1 can full fat coconut milk (Choose a brand without fillers or stabilizers in a BPA-free can.)
1 probiotic capsule containing lactobacillus OR ¼ cup of a prior batch of yogurt (store bought or homemade)
1 sterilized glass jar (I use a Ball jar that I first run through the dishwasher to sterilize.)
Directions:
Add the coconut milk and probiotic (or yogurt) to the clean glass jar. Stir to combine.
Loosely cover the jar with the lid and place the jar in the oven near the oven light.
Turn on the oven light and let the jar sit overnight, but do not turn the oven on. The very low heat from the lamp is all that is necessary.
In the morning stir the coconut yogurt as separation is natural. Place the yogurt in the refrigerator to firm. Stir again just before using.
Notes:
Be sure to start with clean utensils and hands.
Choose a probiotic that includes lactobacillus somewhere in the range of 10-50 billion CFU. You do not want it to contain prebiotics. I use whatever I have on hand, but these are examples: Flora Advanced Adult Formula, Renew life Ultra Flora, Jarrow probiotic.
The yogurt should have a sweet tangy smell. If it smells off or you see colored bacteria or mold on the surface, then discard it.
Low fat coconut can be used, however the consistency will be thin and pourable like kefir.
Check out these additional probiotic foods.
Should you be taking a probiotic?
(This blog post is not sponsored by any manufacturer. However, Relish Health may receive a commission on purchases made through an Amazon link.)
Is a Low FODMAP diet right for you?
Our gut is the unsung hero of our health and well-being. This hard-working organ is responsible for not only nourishing our body, but also housing much of our immune system and playing a significant role in our brain and mood health. When this organ is impaired, our health can suffer.
A common approach for treating IBS is the Low FODMAP diet. It is well documented and used throughout the world for IBS and other GI disorders (2).
Our gut is the unsung hero of our health and well-being. This hard-working organ is responsible for not only nourishing our body, but also housing much of our immune system and playing a significant role in our brain and mood health. When this organ is impaired, our health can suffer. Without a well-functioning digestive system, the body struggles to pass along nutrients to our cells. Unfortunately, having an unhappy gut is very common. It is estimated that approximately 10-20% of adults in Western countries have irritable bowel symptoms (IBS) (1). These include gas, bloating, diarrhea, cramping and constipation— symptoms that indicate our digestion is less than optimal. Fortunately, eating the right food can reverse and improve these symptoms. By healing your gut you are on the path of healing the rest of your body.
A common approach for treating IBS is the Low FODMAP diet. This diet was initially developed by Monash University in Melbourne, Australia. It is well documented and used throughout the world for IBS and other GI disorders (2). FODMAP stands for Fermented Oligosaccharides, Dissaccarides, Monosaccharides and Polyols. This is a group of small and medium-chain carbohydrates and sugar alcohols found either naturally or artificially in food. Examples of these include: wheat (oligosaccharide), dairy (dissaccharide), high fructose corn syrup (monosaccharide) and sorbitol (polyol). For a more complete list, please see this FODMAP guide.
These FODMAP carbohydrates can ferment in the gut and cause the gas, bloating and distention symptoms that are characteristic of IBS. Additionally, these carbohydrates are highly osmotic and pull water into the digestive tract changing the way your gut moves. As a result IBS sufferers may experience diarrhea or constipation. To initiate the diet, you remove all FODMAPs for a short period of time. Eventually the FODMAP foods are reintroduced in a slow and methodic manner to keep GI symptoms at bay.
Do you wonder if a Low FODMAP diet is right for you? Generally speaking, nearly all healing starts with your diet, lifestyle changes and restoring any deficient nutrients. However, for any treatment its important to evaluate your total health, risk factors, mood and emotions. At Relish Health Dr. Erica Leazenby will discuss your individual digestive symptoms and help determine the best approach for you.
Ann Gastroenterol. 2015 Apr-Jun; 28(2): 158–159.
Gastroenterology. 2014 Jan;146(1):67-75.e5. doi: 10.1053/j.gastro.2013.09.046. Epub 2013 Sep 25.
Think you know dairy?
Food is not always what it seems, and this is especially true with dairy. For example, major businesses rely on customers continuing to drink milk even though the science of its nutritional value does not support its reported value to your body. In fact, contrary to the “three servings-a-day” marketing campaign, or what your grandmother tells you, dairy is not crucial for good health, nor is it the best source of Vitamin D and calcium. While it may be delicious and may have a continued place at our dinner table, the facts suggest that we should be aware of our quantity consumed and the risk we are placing on our health.
Almond milk recipe
Food is not always what it seems, and this is especially true with dairy. For example, major businesses rely on customers continuing to drink milk even though the science of its nutritional value does not support its reported value to your body. In fact, contrary to the “three servings-a-day” marketing campaign, or what your grandmother tells you, dairy is not crucial for good health, nor is it the best source of Vitamin D and calcium. While it may be delicious and may have a continued place at our dinner table, the facts suggest that we should be aware of our quantity consumed and the risk we are placing on our health.
Consider the following:
Not everyone can stomach dairy. About two thirds of the world’s population is genetically unable to properly digest milk and other dairy products in adulthood — a problem called lactose intolerance. Yes, 67% of the world’s population cannot drink it, but somehow most Americans believe it’s necessary. Also, dairy has been shown to aggravate irritable bowel syndrome.
Dairy doesn’t reduce bone fractures. Contrary to popular belief, eating dairy products has never been shown to strengthen our bones. In fact, according to the Nurses’ Health Study, dairy may increase risk of fractures. Vitamin D appears to be much more important than calcium in preventing fractures. For healthy bones, get plenty of exercise and supplement with an adequate amount of vitamin D3 daily.
Calcium from dairy may elevate cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer and a woman’s risk of ovarian cancer. In addition, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter. Most scientists agree that it’s better for us to get calcium from other food sources, like dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or canned salmon.
Dairy is a common food sensitivity. Different than an allergy or lactose intolerance, dairy sensitivity may be triggered simply by your body's difficulty in digesting it. Symptoms of sensitivity can range widely and include bloating, congestion, migraines or even joint pain.
Want to try an experiment on yourself? Try giving up dairy for three weeks. This means avoiding milk, cheese, ice cream and yogurt. See how it makes you feel. You may notice improvements in your energy, bowel symptoms, sinus congestion and weight. After three weeks start eating dairy again in moderation and see how you feel. If we know how our bodies react to food, we are taking the first steps to a healthier and longer life.
Need help sorting out if dairy is affecting your wellness? Come see me at Relish Health and let’s work on it together.