Foods that harm, foods that heal: milk

Many of us grew up watching milk commercials that claimed children would become big and strong from drinking their milk. Are these claims true?  Milk is indeed an excellent source of dietary calcium, a mineral needed to build healthy bones and teeth and to maintain many of the basic functions of the human body. These tips will tell you more.

Calcium helps to prevent osteoporosis, and recent studies indicate that it may also protect against high blood pressure and colon cancer. Milk also provides high-quality protein, vitamins, and other minerals. Two to four servings a day of milk and other dairy foods are recommended. Milk has two major solid components: fat, including fat-soluble vitamins; and non-fat solids, which include proteins, carbohydrates, water-soluble vitamins and minerals. Casein, a protein that is found only in milk, makes up 82 percent of the total protein.

Widely available milks include regular whole milk (not less than 3.25 percent fat), low fat and skim milk (with fat from two percent to less than 0.5 percent), and cultured buttermilk (less than one percent fat). Another type of milk known as UHT (ultra-high temperature) is processed at high temperatures so that it can be stored without refrigeration for long periods.

Many North Americans have some degree of intolerance to milk because they lack the enzyme that is needed to digest milk sugar (lactose). The alternative is lactose-reduced milk or even small amounts of regular milk. In general, lactose-reduced milks taste sweeter than traditional milks.

Cow's milk can be allergenic in children and should be kept out of the diet during the first year of life. In some cases milk can cause nasal and sinus congestion, which in turn can facilitate ear infections.

A 2003 study indicates that dairy products may play a role in weight loss. A group of 323 girls in Hawaii lost both weight and abdominal girth when they consumed just 1.5 servings of dairy foods daily. One cup of milk or a small piece of cheese resulted in 0.9 millimetres (0.03 inches) less abdominal fat and a decrease of as much as one kilogram (2.2 pounds) of body weight.

The benefits were offset when the girls drank soft drinks. Researchers assume boys would experience similar results.