The benefits and harms of milk: which is more?

Why milk is good for you

1. Helps maintain weight and build muscle

To lose weight, and maintain weight after a diet, not to lose muscle mass, and even more so to build it, you need protein - a macronutrient that comes with food.

100 g of cow's milk contains about 3, 2-3, 5 g of protein. The protein digestibility-corrected amino acid score (PDCAAS) of this protein is 1.0. It just couldn't be better.

This means that milk is almost completely absorbed by the body and contains all the essential amino acids.

If you're losing weight, choose low-fat milk, drink it by itself, or try high-protein shakes made from regular foods.

2. Reduces the risk of stroke and coronary heart disease

The fat in cow's milk is mostly saturated - about 63%. It is believed that they are harmful to the heart and blood vessels, but there is no scientific evidence for this,,.

Conversely, low-fat milk, dairy products and cheese reduce the risk of stroke and heart disease.

In addition, milk can contain up to 4.73% polyunsaturated fatty acids useful for the heart and brain. True, there are so many of these acids only in spring and summer, when cows are fed with grass. Abroad, grass-fed milk is considered the standard of healthy milk.

3. Improves bone health

For bones and teeth to be strong and healthy, the body needs calcium. Moreover, this macronutrient is involved in the contraction and expansion of blood vessels, the transmission of nerve impulses and the secretion of hormones. So with a shortage of it, problems can begin.

100 g of milk contains 112 mg of calcium. Not much compared to cooked spinach (136 mg) or almonds (264 mg). However, getting calcium and absorbing it is not the same thing.

Calcium from milk is well absorbed thanks to lactose, vitamin D and phosphorus.

4. Supports brain health in old age

Older dairy drinkers have more glutathione in their brains. It is a powerful antioxidant that protects brain cells from free radicals.

Why is milk harmful?

1. In the presence of hormones increases the risk of cancer

The milk of cows that are milked in the first half of pregnancy is high in estrogen and progesterone. Such milk affects human hormones and increases the risk of ovarian, breast, uterine and prostate cancer, The experience of Japan as a clue to the etiology of testicular and prostatic cancers. …

2. May disturb digestion

The carbohydrates in milk are represented by lactose. It is also called milk sugar. To metabolize lactose, the body needs lactase. If this enzyme is lacking, lactose cannot be completely digested. This means that 30–120 minutes after consuming dairy products, diarrhea, gas, nausea, vomiting, and abdominal muscle cramps may occur.

Lactose intolerance does not need to be treated. It is enough to exclude milk and dairy products from the diet.

Is it worth drinking milk

It is impossible to say unequivocally whether milk is good or bad. It all depends on the specific milk and the person drinking it.

It is better to refuse milk if you have:

Have lactose intolerance.
Hormonal disorders or family history of uterine, ovarian, breast, or prostate cancer.

Such people are better off switching to plant-based alternatives. For example, milk made from rice, coconut, almonds or walnuts.

For people with high cholesterol, it is worth lowering the amount of saturated fat. Therefore, they need to buy skim milk.

For the rest, this product will only benefit: it will provide easily digestible protein and calcium. And milk from grass-fed cows will add more polyunsaturated fatty acids to your diet, which are good for the heart and brain.