Multiple studies over the last several years have demonstrated that milk is indeed, not the magic bullet to prevent osteoporosis or decrease your chance of breaking a bone. In fact, much of the research highlights the detrimental effects that milk may have, at least in part due to the pro-inflammatory properties of D-galactose – a byproduct of the lactose in milk.
A recent article titled “Milk and Health”, published in the prestigious New England Journal of Medicine (1), is one of the latest to present these evidence-based facts:
- The countries with the highest intakes of milk and calcium also have the highest rates of hip fracture.
- Meta-analyses have not supported a protective effect of milk and dairy intake in adulthood on the risk of osteoporosis and bone fractures, even though this has been the primary justification for current U.S. recommendations.
- Existing data do not support high intakes of milk during adolescence for the prevention of fractures later in life.
- High consumption of dairy foods is likely to increase the risk of prostate cancer and possibly endometrial cancer.
- The effects of industrial-scale dairy production on greenhouse gases and climate change, water use, and pollution, is much higher than the effects from the production of soy foods, other legumes, and most grains.
Reversing the ingrained belief that drinking milk is important for our skeletal health will likely take time despite the science negating its benefits. As discussed in the article, “The Answer is 17 Years. What Is the Question?” (2), the U.S. Department of Health and Human Services found that once a new piece of scientific research emerges, it takes up to seventeen years before medical providers routinely incorporate that information into their medical practice.
Look to plant foods for most of your calcium needs. Kale, collard greens, broccoli, tofu, nuts, beans, are just some examples. Sardines (with bones), are also a great source: 3 oz = 350 – 400 mg of calcium.
Next month, I will highlight yogurt, which interestingly, seems to be the exception to the rule when it comes to dairy!
- Willett WC, et al. Milk and Health. New England Journal of Medicine 2020 Feb;382:644-654.
- Morris ZS, et al. 2011. The Answer is 17 Years. What is the Question: Understanding Time Lags in Translational Research. Journal of the Royal Society of Medicine 2011;104(12):510-520.