Why am I telling you about avoiding the consumption of milk and dairy products when the spread of these products is a deeply rooted habit in many cultures, such as the Italian one?
Personally, although I am not a supporter of drinking milk for breakfast, I have always appreciated and still appreciate artisanal cheeses, which I consider a true culinary delight, in addition to natural yogurt.
However, the growing awareness of the effects of milk and dairy products consumption on health has led me to limit my consumption to a few selected types, making it an occasional consumption.
In recent years, numerous scientific studies have raised concerns about the impact of cow’s milk and its derivatives on human health.
These concerns are not the result of passing fads, but are based on scientific evidence and clinical experiences that deserve attention and reflection.
Experienced doctors’ view on the relationship between milk consumption and disease
I decided to delve deeper into this topic, also inspired by the opinions of experts such as Dr. Maria Rosa Di Fazio, oncologist, Dr. Franco Berrino, oncologist, Dr. Debora Rasio, oncologist and nutritionist, Dr. Piero Mozzi, promoter of the blood type diet, and Dr. Colin Campbell, author of The China Study, the largest study ever conducted on nutrition.
They are all scientists who support a natural diet and a lifestyle that prioritizes long-term well-being.
In this article, I have collected and analyzed six main reasons, supported by scientific research, that suggest avoiding or at least reducing the consumption of milk, dairy products and cheese. My goal is to provide clear and accessible information to everyone, so that everyone can make more aware and informed food choices.
Health is a precious asset and prevention, through proper nutrition, is a fundamental tool to maintain it. I hope that this reading can offer you useful ideas for an in-depth reflection on such a common and, at the same time, controversial food.
- Colin Campbell , Thomas M. Campbell
The China Study – Updated and Expanded Edition
The Most Comprehensive Nutrition Study Ever Conducted – The Bestseller That Changed Nutrition Science
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6 Reasons to Avoid Consuming Milk and Dairy Products
Below I will explain why it is appropriate to drastically reduce the consumption of milk and dairy products. If you really like it, at the end of the article I will write some advice for occasionally enjoying this category of foods.
Lactose Intolerance
One of the main reasons for avoiding milk and dairy products is lactose intolerance.
This condition is caused by a lack of the enzyme lactase needed to digest lactose, the sugar in milk.
Research has shown that many adults around the world are lactose intolerant, and dairy consumption can cause unpleasant gastrointestinal symptoms, such as bloating, cramps, and diarrhea. Lactose assimilation also depends on the amount ingested, so it may happen that a taste of cheese of the order of 30/40/50 grams is tolerated, but a larger amount causes the problems mentioned.
Scientific source
- Suchy, F. J., Brannon, P. M., Carpenter, T. O., Fernandez, J. R., & Gilsanz, V. (2010). NIH Consensus Development Conference Statement: Lactose Intolerance and Health . NIH Consensus and State-of-the-Science Statements, 27(2), 1-27.
Food Allergies and Sensitivities: Casein
Milk and its derivatives are known to be among the most common foods that cause food allergies.
Allergic reactions to milk can range from mild to severe and may involve symptoms such as hives, difficulty breathing, and anaphylaxis.
Food sensitivities to casein , a milk protein, have also been documented and can cause gastrointestinal symptoms and other disorders.
Keep in mind that the food industry can produce lactose-free milk and cheese, but it cannot offer casein-free milk and dairy products, and that’s also why nobody talks about it.
Scientific source
- Host, A., Halken, S., & Jacobsen, H. P. (1990). The natural history of cow’s milk protein allergy/intolerance . European Journal of Clinical Nutrition, 44(1), 51-55.
Chronic inflammation
Excessive consumption of dairy products has been associated with increased chronic inflammation in the body.
This inflammation is a risk factor for a variety of diseases, including heart disease, type 2 diabetes, and autoimmune diseases. Some milk proteins, such as casein, which I wrote about above, can trigger an inflammatory response in the body. If you think you have inflammation, a good tip I can give you is to completely eliminate all dairy products, cheese, and yogurt for at least 2 weeks.
Scientific source
- Janssen, R., Vincken, J. P., & van den Broek, L. A. M. (2017). Towards a sustainable, safe food supply. In D. S. Mottram, R. S. Vigar, & Q. Shen (Eds.), Food Safety Assurance and Veterinary Public Health (pp. 3-23). Springer.
Saturated fat and cholesterol content
Dairy products are often high in saturated fat and cholesterol, which are known to be associated with heart disease. Excessive consumption of these fats may increase the risk of plaque buildup in the arteries and cardiovascular disease.
Scientific source
- Micha, R., Peñalvo, J. L., Cudhea, F., Imamura, F., Rehm, C. D., & Mozaffarian, D. (2017). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes Mellitus: A Systematic Review and Meta-analysis . JAMA, 317(9), 912-924.
Increased risk of developing certain cancers
Daily consumption of cow’s milk and its derivatives, such as yogurt, ricotta and cheese, has been associated with an increased risk of developing tumors. According to experts such as Dr. Maria Rosa Di Fazio, Dr. Piero Mozzi and Dr. Franco Berrino, there is growing evidence that these foods can create favorable conditions for the development of tumor cells, particularly prostate, breast and intestinal tumors.
Dr. Di Fazio highlighted how some components of milk, including naturally occurring hormones, can negatively affect our hormonal balance, increasing the risk of breast and prostate cancer. Dr. Mozzi highlighted that casein, a milk protein, can act as a growth factor for tumor cells, while Dr. Berrino highlighted the association between high dairy consumption and digestive cancer.
These studies suggest that reducing dairy consumption may be an effective preventive strategy against cancer, while also promoting overall well-being and long-term health.
Scientific source
- Shaoyue Jin , Youjin Je Consumption and Total Cancer and Cancer-Specific Mortality: A Meta-Analysis of Prospective Cohort Studies , PubMed
Environmental impact and animal welfare
The dairy industry has a significant impact on the environment, requiring a large amount of resources such as water, land and feed for livestock.
Furthermore, there are ethical concerns about the welfare of dairy animals that today forcibly produce much more milk than they did just 50 years ago.
Adopting dairy alternatives can help reduce environmental impact and promote animal welfare.
Scientific source
- Tilman, D., & Clark, M. (2014). Global diets link environmental sustainability and human health. Nature, 515(7528), 518-522 .
Video interview with Dr. Maria Rosa di Fazio – Telecolor
“Milk has changed over time compared to what our grandparents consumed. The milk that our parents and grandparents drank is not the same as the milk we consume today”. What is good to know about dairy consumption? Listen to the interview with Dr. Maria Rosa Di Fazio, a doctor specialized in oncology, author of the book “Eating well to defeat evil”.