Food for Thought: Got Milk?

Food for Thought :

by Joyce Chicoine, Nutrition and Education Committee

Does Milk Do a Body Good?

First of a two-part series

From a young age, I was taught that milk and other dairy products are an important part of a healthy diet. In the 1960s, when we learned about nutrition in school, dairy was considered one of the four major food groups. Then, in the 1980s and ’90s, bombarded with “got milk?” and “milk does a body good” advertisements, we were told that drinking milk is good for our bones and helps us grow big, strong, and muscular. Those ads may have exaggerated the benefits but milk does contain some important nutrients, such as calcium, magnesium, and vitamin D. It also contains three macronutrients: carbohydrate (lactose), protein (casein), and fat. For those who do choose to consume milk and other dairy, here are some factors to consider. This information is mainly regarding cows’ milk, but some of it also applies to milk from goats and sheep.

Milk and Macronutrients

Fat: During the low-fat diet trend that started in the 1970s, low-fat and fat-free (skim) milk became available. Recently, however, whole-fat milk seems to be making a comeback. The USDA recommends whole milk for toddlers up to age two, as they need fat for healthy growth and development. Whole milk contains about 3.4% total fat— saturated fat, as well as polyunsaturated and monounsaturated fat. It can raise both HDL (high-density lipoprotein) cholesterol and LDL (low-density lipoprotein) cholesterol. Generally, HDL is considered “good” and LDL is considered “bad.” However, as discussed in Sept. 2020’s Honest Slate, LDL cholesterol is not so bad if the LDL particles are large and “puffy.” It’s the small, dense LDL particles that we need to worry about. Fortunately, research seems to indicate that “the saturated fats in whole milk can change your LDL cholesterol from small dense particles into larger and less harmful ones.”

HWFC does not provide medical advice. Please check with a health care practitioner before treating any condition. See page 8 for all policies and full disclaimer. Cows’ milk can contain both omega-3 and omega-6 fatty acids (as well as omega-9, which is a monounsaturated fat). People who consume the standard American diet generally get more than enough omega-6 fatty acids but could benefit from more omega-3. Milk from organic grass-fed cows is naturally a bit higher in omega-3 than milk from conventionally raised, grain-fed animals.

Carbohydrate: The carbohydrate naturally found in milk is called lactose. Some people cannot tolerate lactose because their bodies are deficient in lactase, the enzyme needed to digest it. They may experience symptoms including diarrhea, gas, and/or bloating after consuming dairy products including milk. To mitigate these symptoms and still enjoy cows’ milk, one can buy lactose-free milk (which the Co-op does not carry) or take a lactase supplement.

Protein: The protein in milk is called casein. Some people who believe they have lactose intolerance may actually be sensitive to casein. In this instance, lactase supplements will most likely not relieve symptoms. Casein allergy symptoms may include swelling of the lips, mouth, tongue, face, or throat, or skin reactions like hives. Symptoms may even resemble hay fever, including nasal congestion, itchy eyes, runny nose, sneezing, coughing, and/or wheezing. In extreme cases, some can even experience anaphylaxis, a life-threatening allergic reaction. A1 vs. A2 Casein

At least two types of casein exist: A1 and A2. Growing evidence shows that A1 casein is responsible for many symptoms of milk intolerance. According to Dr. Steven Gundry, A1 casein may contribute to: •Blood sugar concerns •Heart health issues •Digestive issues •Dairy product intolerance

Dr. Gundry recommends avoiding A1 casein and consuming only dairy products containing A2. Of course, switching over to A2 milk will not help with lactose intolerance as that is a separate issue. Most cases of lactose intolerance are self-diagnosed, however, so it is possible that symptoms are incorrectly attributed to lactose when they may actually be caused by the protein. A2 milk is already being marketed in Australia, New Zealand, and California.

A2 Dairy Product Sources

The cow’s genetic makeup determines the type of casein in its milk. The popular blackand-white Holstein breed typically produces A1 milk. Other breeds, such as Jersey and Guernsey, are more likely to produce A2. Farmers can selectively breed cows to produce A2 casein. Also, cows are not our only source of milk. Goats, sheep, buffalo, and even humans all produce A2 casein, which could explain why some people tolerate goats’ or sheep’s milk better than cows’ milk.

continued on page 6

A lesser-known reaction to casein may be experienced by some individuals who are diagnosed with autism spectrum disorders and may have problems with the chemical breakdown of casein. During digestion, a peptide called casomorphin is formed in the body of an affected person. Casomorphin is actually an opioid that is related to, and even more potent than, morphine. The result is behavioral changes such as those associated with autism, as well as a strong addiction to milk and dairy products. Gluten can cause a similar reaction. That is why, according to the Autism Research Institute, some people with autism spectrum disorders do better on a gluten-free/casein-free diet. I first learned about this over 25 years ago. My son has an autism spectrum disorder; when we eliminated all dairy from his diet, his health and ability to function improved significantly. While not true for everyone on the autism spectrum, it is common enough that the Autism Research Institute continues to address it on its website.