10 false myths about milk

The dairy section in the supermarket does nothing but grow. However, more and more people go to milk without lactose or even stop drinking milk altogether, which raises the following question: is it really advisable to eliminate milk from our diet?

Every so often a new milk appears with a miraculous component that helps in one way or another to be healthier. From the whole, semi-skimmed and skimmed, to milks of continuation, milks of growth, milks with omega 3, with protein or substitute supplements like the "milk" of almonds and soy. Perhaps for that reason, the false myths about milk do not stop growing and it is convenient to have a complete information to include it or exclude it from our diet.

So that you can choose correctly, we present you 10 false myths about milk:

1. Lactose intolerance and milk allergy are the same

Having an allergy means that the immune system considers something that is not harmful (in this case, one of the proteins in milk) harmful. The response of the immune system is what causes the symptoms (itching, urticaria, bleeding, asthma, etc.). In the case of lactose intolerance, the sufferer is unable to digest lactose due to lack of the enzyme that breaks its molecules, lactase. Unlike when you have milk allergy, if you have intolerance you can continue to consume dairy, as long as they are "lactose-free".

2. If you have lactose intolerance, it is better to stop drinking milk

Milk is not only an important source of calcium, it also contains proteins, vitamins A, D and B12, magnesium and phosphorus, among other nutrients. Regular consumption of milk reduces the risk of osteoporosis and anemia, thanks to lactoferrin (a protein that captures iron molecules). A single glass of milk contains 40% of the recommended daily amount of vitamins. In addition, the consumption of skimmed milk is recommended to reduce hypertension given the magnesium, calcium, potassium and vitamin D it contains.

3. Lactose intolerance is common that affects the majority of the population

Although it is not rare (and its prevalence may be higher in other countries), in Spain it is estimated that between 20 and 40% of the population suffers. The main problem of intolerance is self-diagnosis. Many people explain having certain symptoms associated with lactose intolerance with suffering from it. Actually, many conditions have similar symptoms, such as irritable bowel syndrome. In addition, not all those with intolerance have the same symptoms. In order to be sure of the diagnosis, it is necessary to perform a test.

4. "Lactose-free" milks are not really milk

The more and more consumed "lactose-free" milk is 100% cow's milk, to which lactase has been added, which digests the lactose molecules. Therefore, this milk has all the properties and nutrients of traditional milk, but those who do not produce lactase naturally (intolerant) can consume it without suffering the symptoms of intolerance.

5. Substitutes of milk and other foods provide the same nutrients as milk

To equalize the amount of calcium provided by a single glass of milk, you should consume about 5 spinach dishes. In addition, UNICEF has warned that the famous "milks" of almonds, coconut or soy (usually more processed and with more than 7 ingredients added) do not have the same nutritional properties as milk and has advised to eliminate the term 'milk' from your labels. It is important to mention that it is not recommended that children consume soy milk, given the plant's estrogen content.

6. "The intolerant is born, it is not done"

In fact, the chances of suffering from lactose intolerance increase with age. Also, it is rare that you suffer throughout your life. It usually appears after 5 years (although there have been cases of babies who did not secrete lactase since birth) but often disappears over the years.

7. When you have high cholesterol, you should not drink milk

Milk is so extremely beneficial that everyone, without exception, should consume it. If you have high cholesterol you simply have to replace whole or semi-skimmed milk with skimmed milk. Contrary to what many people think, this milk contains the same nutrients as the whole milk but it has 3 times less fat.

8. If you want to lose weight, eliminate milk from your diet

In fact, the opposite statement is the correct one. Several clinical studies have shown that the consumption of milk (and its derivatives) helps to lose up to 10% more weight. Calcium hinders the metabolism of fats and its effect on adipose tissue cells helps its elimination. In addition, milk proteins have a satiating effect, which decreases the consumption of food.

9. Dairy products are only necessary in childhood

The risk of certain diseases that are prevented with milk consumption (such as osteoporosis or hypertension) increases with age. Some clinical studies have shown that the chances of suffering from cardiovascular disease are 17% less in those who consume milk regularly, so it is important that we do not stop drinking milk no matter how old we are.

10. Milk does not hydrate

On the contrary, the properties of milk (among which is that it is 80% pure water) make it the perfect option to hydrate after sports. In fact, drinking water is not always the best option. For example, when our mouths get hot from taking a jalapeño (or any other spicy), our first instinct is to drink water and, in reality, it should be a glass of milk because it contains casein, a protein that helps neutralize the itching of food.

The answer can not be more obvious: milk should not be eliminated from the diet under any circumstances. The great variety of dairy products allows absolutely everyone, no matter what diseases or conditions we suffer, to consume milk. If you have lactose intolerance (and preferably only in this case) take milk without lactose; If your problem is cardiovascular, skimmed milk. Also, if you notice discomfort when consuming milk, do not "self-diagnose" or take action without first talking to your doctor.

Marga Wesolowski