Is the complete truth about milk an ideal or a toxin?

1. The Genuine Truth About Milch

2. Milk – Why it's not worth consuming it?

3. Several arguments in favor of consuming milk

4. Comprehensive Overview

1. The Genuine Truth About Milch

What is milk? It is a secretion from the mammary glands essential for nourishing offspring. In 100 grams of milk with a fat content of 3.2%, there is: 61 kcal, 3 grams of protein, 3.2 grams of fat, 5 grams of carbohydrates, 113 milligrams of calcium, 10 milligrams of magnesium, 132 milligrams of potassium, and 0.17 milligrams of vitamin B2. There has been a lot of controversy surrounding milk. Particularly concerning are the allegations of the harmful effects of milk and dairy products on health. Some even claim that milk is addictive. The theory that consuming milk may increase the risk of fractures, cardiovascular diseases, or anemia, however, finds no confirmation in research. It is worth analyzing all the arguments for and against to determine whether anyone should ever give up milk.

2. Milk – Why it's not worth consuming it?

One of the main reasons why one might consider giving up milk is lactose intolerance. Lactose, also known as milk sugar, is broken down in the digestive tract by the enzyme lactase, which comes from the brush border of the small intestine mucosa. In case of lactase deficiency, undigested sugar passes to the large intestine, where it is broken down by bacteria into acids and gases, causing bloating and diarrhea. However, it is worth noting that most people with lactose intolerance can tolerate it in certain amounts. Furthermore, fermented dairy products contain significantly less milk sugar, so one can consume more of them. However, lactose-free milk has a higher glycemic index. In this product, milk sugar is already broken down into simple sugars such as glucose and galactose, which leads to a faster and stronger increase in blood sugar levels.

3. Several arguments in favor of consuming milk

Milk is primarily an excellent source of high-quality protein, calcium, magnesium, and vitamin B2. The diet is typically deficient in calcium. Few people are able to consume at least 800 mg per day. This is possible only after incorporating 3 servings of dairy products into the daily diet, as recommended by the Institute of Food and Nutrition. Studies on students aged 15-18 have shown that higher milk intake is associated with lower body weight and lower BMI in girls. Epidemiological studies also confirm the potential existence of such a milk-dependent diet. Milk fat, contained in milk, is a source of conjugated linoleic acid (CLA). CLA is attributed with many positive properties, including the prevention of cancer, diabetes, and obesity. Various isomers of this acid can act in different ways. It is believed that CLA contributes to maintaining a healthy body weight by increasing energy expenditure at rest and modulating the release of adiponectin, leptin, and cytokines.

4. Comprehensive Overview

Milk should not be perceived as something bad. It is a source of many valuable nutrients such as calcium. It is particularly recommended to consume dairy products that have undergone fermentation as they contain probiotic bacteria that are beneficial to the body and have a lower sugar content. Reports on the harmfulness of milk are usually not supported by scientific studies. Elimination diets should only be practiced if there is a clear need for their application. They usually cause more harm than good.