Commercially available milk is not a natural product

Although mother cows naturally produce milk as food for their calves, commercially available milk is a processed food^[1]NHS (2019): Eating processed foods: https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/#what-counts-as-processed-food and can contain residues of pesticides and heavy metals,^[2]Akhtar, S. (2017): Pesticides Residue in Milk and Milk Products: Mini Review. Pakistan Journal of Analytical & Environmental Chemistry 18, Nr. 1: 37–45: https://doi.org/10.21743/pjaec/2017.06.03^[3]Gh. R. Jahed Khaniki , 2007. Chemical Contaminants in Milk and Public Health Concerns: A Review. International Journal of Dairy Science, 2: 104-115: … Continue reading as well as harmful bacteria. Milk is pasteurised in order to eliminate these microorganisms^[4]Boor, K. J. (1997): Pathogenic Microorganisms of Concern to the Dairy Industry. Dairy, Food and Environ. Sanitation. 17:714-717. but this results in the destruction or reduction of the vitamins contained in unprocessed animal milk. This is particularly the case with high-temperature processing, which is used for the production of long-life or UHT milk. Bacteria, dirt particles, and animal hair^[5]Gésan-Guiziou, G. (2010): Removal of bacteria, spores and somatic cells from milk by centrifugation and microfiltration techniques. in Improving the Safety and Quality of Milk. Woodhead Publishing … Continue reading are also filtered out of cow’s milk before it is packaged and distributed.

 

Cow’s milk contains unhealthy substances

Cow’s milk contains calcium as well as protein and vitamins B2 and B12,^[6]FAO (2019): Milk composition: http://www.fao.org/dairy-production-products/products/milk-composition/en/ but dairy products also contain unhealthy substances such as saturated fats, trans-fatty acids, cholesterol, and sodium.^[7]FAO (2013): Milk and dairy products in human nutrition: http://www.fao.org/docrep/018/i3396e/i3396e.pdf These are associated with the development of cancer, obesity, and cardiovascular disease.^[8]EFSA (2010): Scientific opinion on dietary reference values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. … Continue reading

Dairy is losing its status as a recommended food

Until recently, dairy products have been recommended in national dietary recommendations. But things are changing! For example, the Canadian health authority recently revised its national nutrition recommendations, shifting the focus to diets rich in plant-based foods.^[9] Health Canada (2019): Canada’s Dietary Guidelines: https://food-guide.canada.ca/static/assets/pdf/CDG-EN-2018.pdf

Growth hormones in milk can promote cancer

Because the function of cow’s milk is to ensure the rapid growth of young animals, it contains growth-promoting substances, including the growth hormone IGF-1, for example, which is at the centre of cancer research because it is shown to contribute to tumour formation in humans.^[10]Kaaks, Rudolf (2004): Nutrition, Insulin, IGF-1 Metabolism and Cancer Risk: A Summary of Epidemiological Evidence. Novartis Foundation Symposium 262 : 247–60; discussion 260-268: … Continue reading^[11]Key, Timothy J (2011): Diet, Insulin-like Growth Factor-1 and Cancer Risk. The Proceedings of the Nutrition Society, 1–4: https://doi.org/10.1017/S0029665111000127

A 2014 research study showed an increased risk of prostate cancer in men who drank large quantities of animal milk,^[12]Aune, D., Rosenblatt, D., Chan, D. et al. (2015): Dairy Products, Calcium, and Prostate Cancer Risk: A Systematic Review and Meta-Analysis of Cohort Studies. The American Journal of Clinical … Continue reading although calcium intake from plant-based sources did not increase the risk.^[13]Aune, D., Rosenblatt, D., Chan, D. et al. (2015): Dairy Products, Calcium, and Prostate Cancer Risk: A Systematic Review and Meta-Analysis of Cohort Studies. The American Journal of Clinical … Continue reading The chances of developing ovarian cancer also increase with greater animal milk consumption, due to the high intake of lactose.^[14]Genkinger, J., Hunter, D., Spiegelman, D. et al. (2006): Dairy Products and Ovarian Cancer: A Pooled Analysis of 12 Cohort Studies. Cancer Epidemiology, Biomarkers & Prevention: A Publication of … Continue reading

Antibiotics and pus cells in milk

The mass farming of dairy cows can lead to the rapid spread of diseases on farms, which is one of the reasons why antibiotics are often added to feed.^[15]FAO (2013): Milk and dairy products in human nutrition: http://www.fao.org/docrep/018/i3396e/i3396e.pdf Heavy use of antibiotics promotes antibiotic resistance, which the World Health Organisation has classified as a serious threat to global public health.^[16]WHO (2018): Antimicrobial resistance: https://www.who.int/news-room/fact-sheets/detail/antimicrobial-resistance Due to intensive farming and constant milking, many dairy cows suffer from an inflammation of the udder known as mastitis, which means pus is often present in cow’s milk.^[17]Schultz, L. (1977): Somatic Cells in Milk-Physiological Aspects and Relationship to Amount and Composition of Milk. Journal of Food Protection 40, Nr. 2: 125–31: … Continue reading

Lactose intolerance is widespread

Worldwide, three quarters of people are lactose-intolerant, which means that they are unable to break down the lactose in animal milk^[18]Silanikove, N., Leitner, G., Merin, U. (2015): The Interrelationships between Lactose Intolerance and the Modern Dairy Industry: Global Perspectives in Evolutional and Historical Backgrounds. … Continue reading and experience digestive problems and abdominal pain after a meal containing lactose.^[19]FAO (2013): Milk and dairy products in human nutrition: http://www.fao.org/docrep/018/i3396e/i3396e.pdf 

 

Skin irritations and digestive problems

Dairy products often receive praise for their relatively high protein content. But the proteins contained in cow’s milk can lead to a range of allergic reactions, including skin irritations, respiratory and digestive problems, and even anaphylactic shock.^[20]FAO (2013): Milk and dairy products in human nutrition: http://www.fao.org/docrep/018/i3396e/i3396e.pdf

Plant-based foods can provide all the calcium you need!

A plant-based diet can provide the body with plenty of calcium. Calcium-rich foods include tahini (sesame paste), almonds, rocket, and kale, and many plant-based milks are fortified with calcium.

 

The health benefits of plant-based milk

Unlike dairy milk, plant-based milks contain no cholesterol, saturated fatty acids (with the exception of coconut), or unhealthy trans fatty acids. And research shows that soya products, including soya milk, may reduce the risk of cardiovascular disease, breast cancer, and prostate cancer.^[21]Messina, M. (2016): Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 8: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/ ^[22]Jacobsen, B. K., S. F. Knutsen & G. E. Fraser (1998): Does high soy milk intake reduce prostate cancer incidence? The Adventist Health Study (United States). Cancer Causes Control. 9, p.553–557

From a nutritional perspective, soya milk is the best alternative to dairy milk, partly due to its high protein content. Milks made from cereals, such as oat, spelt, and rice milk, are also good alternatives due to their natural sweetness and high fibre content.^[23]Parrish, C. (2018): Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives. Nutrition issues in gastroenterology 171: … Continue reading Unsweetened almond milk is particularly low in calories,^[24]Vanga, S., Raghavan, V. (2018): How Well Do Plant Based Alternatives Fare Nutritionally Compared to Cow’s Milk? Journal of Food Science and Technology 55, Nr. 1: 10–20: … Continue reading while hemp milk is rich in ‘healthy’ fats.^[25]Parrish, C. (2018): Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives. Nutrition issues in gastroenterology 171: … Continue reading

Many plant milk varieties are also enriched with calcium, vitamin B12, and vitamin D, making them a suitable alternative to dairy milk in this respect, too.^[26]Parrish, C. (2018): Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives. Nutrition issues in gastroenterology 171: … Continue reading With so many delicious varieties on offer, there’s no better time to make the switch to plant milk. It’s better for the planet, animals and you!