What's wrong with low-fat milk
How healthy is milk really?
There are numerous myths about cow's milk: It is said to strengthen the bones, protect the heart and, as a low-fat variant, help with weight loss. But is that even true? American experts have investigated. Here are their results:
Do healthy bones need a lot of milk?
Calcium is important for bones and milk is high in calcium. No wonder nutritionists advocate consuming plenty of milk or dairy products such as yogurt and cheese every day. But in adults there is nothing to suggest that high milk consumption prevents bone fractures, the researchers emphasized. In the case of children and adolescents, the question is less clear-cut because they are growing and have a higher nutritional requirement. However, the necessary need for nutrients, including calcium, can also be met without milk, e.g. B. through other high-quality foods, meat and an additional dose of vitamin B12 and vitamin D.
Does low-fat milk help you lose weight?
People who want to lose weight are repeatedly advised to drink the low-fat variant instead of whole milk. However, according to a study, skimmed milk has no weight control advantages over whole milk. On the contrary, children are more likely to gain weight in the long term if they drink low-fat instead of whole milk, according to the experts. However, the reason for this is unclear.
Does milk lower blood pressure?
There are nutritional studies in which milk consumption resulted in lower blood pressure levels. The cause of the antihypertensive effect is said to be the high potassium content in milk. But the experts consider these studies to be questionable because the milk effect that is supposedly measured depends on the food with which the milk was compared. If milk is consumed instead of sweet drinks and red meat, a blood pressure lowering effect is quite possible. If vegetables and fruits were consumed instead of milk, the milk would probably have less of an effect on blood pressure.
Is Low-Fat Milk Good For Cholesterol Levels?
The fact is, low-fat milk contains less saturated fat than whole milk. If less saturated fatty acids are consumed, the cholesterol level drops and with it, theoretically, the risk of arteriosclerosis. However, the decisive factor here is which additional calories are consumed. If more carbohydrates are consumed, the triglycerides and inflammation markers in the blood rise - which in turn promotes arteriosclerosis. The mere consumption of low-fat instead of "normal" milk is therefore not decisive for vascular health.
Does milk protect the heart?
Various studies have come to different results here; overall, neither whole milk nor low-fat milk is associated with the occurrence or prevention of heart attacks or strokes. A reliable statement on heart protection through milk is therefore not possible.
Does milk cause diabetes?
Numerous myths haunt the media world on this topic as well. For example, cow's milk is said to promote the development of type 1 diabetes in infancy, and consumption of milk in adulthood prevents type 2 diabetes. These claims have not yet been substantiated by studies, stress the American experts. Therefore, no reliable statement is possible here either.
How much milk should it be now?
The experts emphasize that many of the alleged advantages of milk are scientifically unstable. The high amounts of milk often recommended by nutritionists cannot be justified by studies, the experts write in their review. For adults, 0 to 2 servings of milk or dairy products per day are sufficient. As long as the rest of the diet consists of high quality foods, consuming more milk could possibly even be disadvantageous. It looks different if the quality of the food supplied is poor. Here milk could compensate for any nutritional deficiencies, emphasize the researchers.
Authors04/22/2020 | Dr. med. Sonja Kempinski
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