Health Times said that milk is not only an important source of nutrients for the body, but also an important drink for maintaining health. However, there are some people who don't like to drink milk very much. So, what are the differences between people who like to drink milk and those who don't?
Health Times Chart
Those who love milk and those who don't,
The difference is really big!
Registered dietitian Xue Qingxin published an article in Popular Science China in 2023 about the health benefits that can be brought by drinking milk. ①
1. Strong bones
Milk is not only rich in calcium, but also contains vitamin D and lactose, which promote calcium absorption. Drinking milk every day can strengthen bones, which is very suitable for people with osteoporosis. Intake of milk and its products increases bone mineral density in children, adolescents, and postmenopausal women.
2. Promotes intestinal health
The lactose in milk can also promote the reproduction of lactic acid bacteria in the intestines, especially bifidobacteria, which can effectively improve intestinal health.
3. Lowers uric acid
High uric acid in the body is an important factor in triggering gout attacks, and milk is very suitable for this group of people. First of all, milk is a low-purine food; Secondly, the casein and whey proteins contained in milk can promote the excretion of uric acid; In addition, dairy products can promote the excretion of uric acid by the kidneys, which may have a precursor to xanthines, which may have a role in helping to lower uric acid.
4. Control blood pressure
The minerals calcium, potassium, and magnesium contained in milk are very helpful in controlling blood pressure. Insufficient calcium intake can increase blood pressure, and calcium intake below 600 mg per day is strongly associated with the development of hypertension. In addition, calcium's promotion of sodium excretion in the urine may be one of the mechanisms by which sodium lowers blood pressure. Potassium intake was negatively correlated with blood pressure level, and adequate potassium intake in the diet had a significant effect on hypertension caused by high sodium, which may be related to the fact that potassium can promote urinary sodium excretion, inhibit renin release, dilate blood vessels, and reduce thromboxane production. Magnesium also has a helpful effect on lowering blood pressure, and the possible mechanism is that magnesium reduces vascular tone and contractility, and also promotes vasodilation.
5. Reduces the risk of cardiovascular disease
In 2020, a study involving more than 90,000 people published in the Chinese Medical Journal (English Edition) by the team of academician Gu Dongfeng of Fuwai Hospital of the Chinese Academy of Medical Sciences showed that compared with people who never drank milk, those who drank 150~300 grams of milk per day had a 23% and 19% lower risk of cardiovascular disease and mortality, respectively. ②
Milk, misunderstood by many people!
1. Does drinking milk increase the risk of cancer?
Ruan Guangfeng, deputy director of the Kexin Food and Health Information Exchange Center, pointed out in an article published in 2024 that many people have listened to the rumor that "drinking milk can cause cancer", which is mostly from a previous study published in the International Journal of Epidemiology, which reported that "drinking milk may cause breast cancer". The study surveyed more than 50,000 women, followed for 7.9 years, and had 1,057 cases of breast cancer. Therefore, there is a saying on the Internet that "if you can't drink milk, you will get breast cancer".
In fact, drinking milk regularly does not have to worry about causing cancer. The latest evidence suggests that the intake of milk and its products may not be associated with the risk of prostate cancer and breast cancer. In addition, the intake of low-fat milk and its products may reduce the risk of breast cancer.
In 2018, a third expert report by the World Cancer Research Fund/United States Institute for Cancer Research (WCRF/AICR) concluded that dairy consumption may reduce the risk of colorectal cancer; Another meta-analysis showed that an increase of 200 grams of dairy products per day reduced the risk of colorectal cancer by 7%. ③
2. Is it not suitable for Chinese people to drink milk?
Zhao Runshui, chief physician of the Health Education Department of Beijing Xiaotangshan Hospital, pointed out in an article published in Beijing Medical Tong in 2020 that the reason why some people have come to this conclusion is that Chinese are more likely to develop lactose intolerance than Westerners, resulting in diarrhea, bloating and other discomforts after drinking milk.
However, Chinese people also drink milk. In fact, lactose intolerance does not affect the absorption of nutrients from milk too much, considering the rich nutritional value of milk, even lactose intolerant people are recommended to drink milk.
The methods to deal with lactose intolerance are: drink a small amount and drink less than 200 ml each time; Drink milk and eat something else at the same time; Drink commercially available lactose-free milk. ④
3. Can milk contain hormones?
Zhao pointed out that the main concern is the addition of two hormones, growth hormone and sex hormone. Growth hormone in milk is legally added in foreign milk, and growth hormone in domestic milk is prohibited. Whereas, sex hormones are meaningless for milk production and will not be added.
In some countries, it is legal to use growth hormone to increase milk production. Both the World Health Organization (WHO) and the United States Food and Drug Administration (FDA) consider growth hormone safe to use at prescribed doses. But in China, growth hormone is banned.
Adding sex hormones such as estrogen inhibits cow milk production, and no one intentionally adds it. So there is no need to worry about the hormones in milk. ④
4. Is milk with a long shelf life with preservatives?
The shelf life of milk on the market varies, so many people are worried about whether the milk with a long shelf life has added preservatives.
Zhao explained that the length of the shelf life of milk has nothing to do with preservatives. Almost all pure milk on the market does not contain preservatives in the ingredient list, and the shelf life of milk is mainly determined by the way the milk product is pasteurized.
Pasteurization: use a lower temperature (60 °C ~ 85 °C) to kill pathogenic bacteria, which can be refrigerated for 2~7 days. Ultra-high temperature sterilization method: the milk is instantly heated to 135 °C ~ 150 °C and lasts for several seconds, the sterilization efficiency is higher, and it can be stored at room temperature for more than 6 months. ④
In conclusion, milk is indeed a highly nutrient-dense food. It's not as taboo as everyone thinks. Although there are many people who are lactose intolerant, it does not mean that milk should be rejected. There are definitely more benefits than disadvantages of drinking milk!
This article is synthesized from:
(1)2023-07-11Popular Science China《What happens to the body when you drink a glass of milk every day?) Strong bones? Can it reduce the risk of cancer? 》
②Wang X Y, Liu F C, Yang X L, et al. Association of cardiovascular diseases with milk intake among general Chinese adults[J]. Chinese medical journal, 2020, 133(10): 1144.
(3)2024-06-03Science refutes the rumor "Can't drink milk on an empty stomach? Drink milk for whitening? These rumors about milk, the truth is ......"
(4)2020-03-20Jingyitong "Carcinogenic? Hormone? Preservative? 9 misunderstandings about milk, one time to make it clear! 》
Source: Health Times