Ask a Dietitian

As seen on BCTV March 20/01

Milk and Health:

• Milk and milk products such as cheese and yogurt are not the cause of health problems for most people.
• Milk is an excellent source of easily absorbed calcium, as well as vitamin D, vitamin A, vitamin B12 , riboflavin, phosphorus, magnesium, potassium, zinc and protein.
• In addition to helping build strong bones and teeth, some research is indicating that milk and milk products may play a role in reducing blood pressure and preventing colon and breast cancers.
• Canada’s Food Guide to Healthy Eating recommends 2-4 servings of milk and milk products every day, making lower-fat choices more often.
• No single food or food group leads to poor health. All foods can be enjoyed in moderation as part of a healthy diet.
• Healthy eating tastes great! Enjoying delicious food is one of life™s pleasures. You don™t have to give up the foods you enjoy for the sake of healthy eating.
• For more healthy eating information and how to Make Sense of the Food You Eat, visit the Dietitians of Canada website at www.dietitians.ca/eatwell

“Milk causes mucous”:
People who believe that “milk causes mucous” are more likely to experience symptoms when they drink milk. Individuals who didn’t know whether they were drinking milk or a soy beverage, actually reported no differences in their mucous symptoms.

“Cheese is constipating”:
Older adults often avoid cheese, believing that it causes constipation. Seniors who ate 60 grams of cheese a day had no differences in their bowel movements. Constipation may be relieved by adding more fibre to your diet with foods such as bran cereals, dried fruit and legumes. Drinking more non-caffeinated and non-alcoholic fluids as well as increasing your physical activity will also help to keep you regular.

“Milk contains antibiotics (or drug residues)”
Only sick cows receive antibiotics. A cow receiving antibiotic treatments is clearly identified and milked separately from the herd. That milk is discarded and not sent to the processing plant. To ensure that antibiotics have cleared the cow’s system, the farmer follows the appropriate withdrawal periods recommended for a specific drug. Before the milk is added to the collection system, the farmer uses an antibiotic test kit to verify that the milk is free of drug residues. Milk is one of the most tested foods in Canada.

“I can’t consume milk and milk products because I am lactose intolerant.”
People who suffer from lactose maldigestion do not have enough of the enzyme lactase to completely digest the milk sugar lactose. Lactose intolerance refers to the gastrointestinal symptoms when lactose is not completely digested. People have varying degrees of lactose intolerance, with symptoms ranging from gas to stomach cramps to diarrhea. About 80% of the world’s population has some degree of lactose maldigestion. Each individual should determine the amount of lactose that they can tolerate. Some milk products can be consumed depending on each person’s tolerance. Even some self-reported lactose intolerant individuals can handle small amounts of milk when taken with meals. You may wish to try about 4-6 ounces or 125-180 mL of milk with your meal. Cheese and yogurt are other good choices. Hard cheese, such as cheddar, contains almost no lactose. Yogurt contains an enzyme that digests most of the milk sugar in the food. Lactose-reduced milk as well as lactose-digesting enzymes or tablets are other options.

For more healthy eating information and how to Make Sense of the Food You Eat, visit the Dietitians of Canada website at www.dietitians.ca/eatwell
Excerpt from: 2001 National Nutrition Month – A Resource Manual for Dietitians. Produced by the Dietitians of Canada.

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