For a long time we have heard that milk is an important source of high biological proteins, fats, carbohydrates, vitamins and minerals such as calcium, iron, magnesium, phosphorus and potassium. Therefore, it is considered that their consumption, especially at certain ages such as childhood and adolescence is important for the development and preservation of bones. However, should we cut dairy consumption in our diet?
The answer is clear for those people who are allergic to milk or lactose intolerant. However, for those people who do not suffer from these conditions, it is necessary to examine the pros and cons of dairy consumption in the diet.
6 reasons why milk consumption is healthy
1.Contains macro and micronutrients
Milk contains carbohydrates (lactose and oligosaccharides), vitamins (A, B12, riboflavin, thiamine, folic acid) and minerals (calcium, magnesium, phosphorus, potassium and vitamin D ), which are important for bone health and pressure arterial.
2.It is rich in high biological level proteins
Milk is rich in proteins of high biological level, since it contains up to 20 types of amino acids. Proteins are an important part of a healthy diet and can help reduce the risk of cardiovascular disease, diabetes (type 2) and other diseases.
3.Improve bone density
The consumption of dairy products improves bone density and strengthens bones. Likewise, it can prevent osteoporosis in the elderly and even hypertension.
4.Gives a good flavor to meals
The addition of dairy to meals takes them to another level, in terms of taste and satisfaction. This is not a nutritional fact, but thinks about what the cheese does to the pizza and what the butter is for.
5.They make you feel sated
The proteins in milk make you feel more satiated, which may lead to reduced consumption of less healthy alternatives and high sugar content.
7 reasons to avoid milk consumption
Lactose intolerance produces conditions such as diarrhea, nausea, cramps, abdominal distension and gas; usually 30 minutes after consuming dairy products.
2.Contains saturated fats
Some foods such as pizza, ice cream, cheese or thick cream have a high content of saturated fats and, if eaten in excess, can generate an increase in weight.
Different studies show that eating a moderate amount of saturated fat is not bad for your health; But if you want to lose weight you should stop consuming dairy products, as this could help you reach your goals.
The consumption of milk favors the production of mucus, being casein (one of the main proteins of milk), responsible for it. However, it is anecdotal evidence, since there are currently no scientific studies to back it up.
4.Relationship with the appearance of diseases
The product contains the growth hormone IGF-1 (insulin-like growth factor), which, although it is true, is necessary for the growth of children, it is also associated with the appearance of acne, prostate problems and cancer. Of breast.
5.High levels of estrogen
Cows have high levels of estrogen, which are transmitted to their milk. The high levels of estrogen in humans have been linked to the disease of breast and prostate cancer.
6.It can reduce the resistance of the bones
Consuming too many dairy products can actually reduce the resistance of the bones, due to its high content of retinol (vitamin A), which in large quantities can weaken the bones.
Dairy farms have a significant environmental impact, since their existence is associated with environmental problems such as greenhouse gas emissions, contamination of water sources and soil damage due to the use of unsustainable farming methods.
Should we cut back on dairy consumption?
If you are not lactose intolerant or allergic to dairy products, you can eat small amounts that will help you maintain a balanced diet. However, by virtue of the above, try to avoid or limit them as much as possible, consuming them as an occasional gift in a meal that contains them.
You can try to stop using them for a week and see how you feel. Many people report high levels of energy and a general sense of well-being when they cut back on dairy consumption. In particular, the cessation of dairy products can minimize the sensation of heaviness characteristic of the consumption of fatty foods, which leaves room for the intake of healthier and more nutritious foods.
However, if you insist on consuming dairy products as part of your diet, prefer those that come from cows raised in natural areas, fed grass, as they contain higher amounts of omega-3 fatty acids and high levels of liposoluble vitamins. Conversely, if you decide to eliminate dairy from your diet, consider that there are many sources of calcium-rich foods, such as leafy green vegetables, broccoli, beans and tofu.
Milk is a very complete food because it is a source of minerals, vitamins, proteins, fats and carbohydrates, which are essential for development and growth. Its consumption during childhood and adolescence helps maintain strong bones and prevent osteoporosis in adulthood. However, its consumption can cause health conditions, such as diarrhea, nausea, cramps, abdominal distension, gas, acne and diseases such as breast and prostate cancer.
Therefore, if you are not allergic or intolerant to dairy products, try to avoid them or limit them as much as possible, consuming them in small quantities, in order to maintain a balanced diet.
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