Ask just about anyone where is the best (or only) source for calcium, and the answer will almost always be, “Dairy, of course!” That’s because the Dairy Council’s $50 million marketing budget has done such a great job of marketing dairy’s calcium content, they’ve created the belief that dairy is the only reliable source for getting this very important mineral.
But what about those who have dairy sensitivities? And what about the growing controversy about dairy products in general? Today I want to set the record straight on dairy products. Because there is so much conflicting information out there, it can be difficult to know who to believe. So let me preface this information with this disclaimer/promise: I have very strong opinions regarding food and nutrition. Some of what I believe can be completely backed up with science, and some of it is based on my own observations (ie: When I eat a brownie, I experience a blood sugar crash; When I drink a green smoothie, I experience amazing energy and vitality. Conclusion: green smoothies are better for my body than brownies.;) )
But for this article, I only included facts that have been proven by multiple sources and/or are supported in medical studies, peer-reviewed medical journals, and in several of my textbooks from nutrition school)
The Truth About Dairy and Calcium
FACTS:
- Dairy products contain calcium.
- Dairy products have an acidifying effect within your body (because of the animal fat content)
- Because your body strives to maintain a constant state of pH balance (not too acidic), calcium is leached out of your bones to counteract the acidity from consuming dairy
- The U.S. consumes more dairy than any other nation, and has one of the highest rates of osteoporosis in the world. (The other highest dairy-consuming nations have the other highest rates of osteoporosis).
- When you consume dairy, only about 32% of the calcium is able to be absorbed and used by your body.
- Your body isn’t designed to break down dairy proteins and calcium, so your body’s reaction is to produce mucous to help flush it out of your system.
- Milk, cheese and yogurt are pasteurized to kill bacteria, which also kills all the helpful enzymes that were once in the milk, and that pasteurization can also kill your friendly gut flora.
- Dairy products contain growth hormones and really disgusting bodily fluid like blood and pus.
- Regarding all this mucous I’m talking about: mucous is what your body creates to rid the body of dirt and debris. Eating certain foods causes mucous overgrowth, and milk is one of the biggest culprits. Mucous overgrowth can cause allergies, hay fever, asthma and eczema. In most cases, those with these conditions who eliminate dairy completely experience a drastic improvement, or a complete reversal of the disease.
- An exception to many of these problems is to buy raw, organic milk (if you can, legally) and make kefir or yogurt from it. The fermenting process breaks the proteins down so that your body doesn’t need to create mucous.
FICTION:
- I started writing out a list and then I realized that everything on my list boils down to one piece of fiction:
milk: it does a body good.
So how are we all going to get our calcium?
I don’t want to beat a dead horse with the leafy greens, but the fact of the matter is that they are so incredibly powerful in so many areas of health. The calcium in leafy greens is over 60% absorbable (usable) by your body. And the darker the leafy green, the more calcium it has. Here are the worlds most calcium-rich foods (surprised dairy isn’t on the list? I was too, a couple of years ago.)
− Sesame seeds (27%/ounce)
− Chia seeds (18%/ounce)
− Almonds (7% per ounce)
− Leafy Greens (kale: 10%/cup, collards: 5%/cup)
− Seaweed (kelp: 21%/cup; dulse: 6%/cup)
The best ways to get calcium in your diet (most important for children ages 1-18 and all women, especially during pregnancy):
- Start a daily green smoothie habit (they’re SO much more delicious than you are imagining right now)
- Sprinkle chia seeds and sesame seeds in your green smoothie, over cereal, and on your kids’ peanut butter sandwiches (they won’t know they’re there)
- Experiment with some fun seaweed recipes. Homemade sushi, anyone?
- Get plenty of direct sunshine. If you live in an area that doesn’t have year-round sun, or you burn easily, take a vitamin D3 supplement, getting the proper dosage from your healthcare practitioner.
The One Good Dairy Product
Some of us need to completely eliminate dairy from our diet in order to be healthy. Some of us can consume small amounts on occasion and still experience optimum health. My family doesn’t drink milk, but we occasionally use white cheeses such as fresh parm, feta and gorgonzola. But the only dairy product that I feel okay about on a regular basis is organic, homemade kefir. During the fermentation process, the complex proteins in milk are broken down and more digestible by the body, and kefir is incredibly high in beneficial bacteria, which is a huge key to your immune system health.
Yogurt also contains probiotics, but don’t believe GoGurt, Yoplait or even Activia (their entire campaign is based on probiotic and digestive support) when they tell you their product is helpful. Sugar and artificial sweeteners rapidly KILL gut bacteria. Who knows what the net-effect is, after they add-in and simultaneously kill-off your healthy bacteria? Make your own kefir (or at the very least, choose unsweetened and unflavored store bought yogurt or kefir), then stir in berries, nuts, and raw honey to make it taste even better than Yoplait.
I want to hear from you:
What’s your opinion? Do you love the taste and can’t seem to cut it out? Have you successfully eliminated dairy from your diet? Do you have asthma, skin disorders or allergies that have been alleviated by eliminating dairy?
I used to drink a LOT of milk–up to a gallon a day. A gallon a day, and I still developed osteoporosis! I also had a constant runny nose and an irritating “clog” in my throat, causing me to clear my throat all the time. For the past 13 years, I haven’t had much milk at all. Rarely, I’ll have some pudding or maybe once in a blue moon a bowl of cereal. The clog in the throat cleared up almost instantly and after a few months, the constant runny nose was mostly gone too. I still have a little bit of the runny nose because I like cheese, but I definitely notice it fluctuates based on the amount of cheese I eat.
I haven’t liked milk since I was a little girl and we used to get it from a family that lived down the road from us. I didn’t like store bought milk because I loved the milk directly from the cow and store milk tastes so different. I have tried so many different types of milk, but so far the only one that I have really liked was the soy, but my Dr told me I can’t drink that one because I have hypothyroidism. Currently I am drinking Almond Milk, its ok, but not my favorite. I wish I could still get it directly from a cow.
On a different note, I made a green smoothie the other day and my kids were fighting over it lol. They had no clue what was in it, but they said it was delicious.
I noticed several of the recipes have agave in them, is there something I can substitute? I am allergic to it.
Stacia! I’m smiling so big right now about your kids fighting over the smoothie! I love it. You can sub out agave for honey, stevia, more fruit (bananas and pineapple are especially good at sweetening smoothies) or dates. You may not need the sweetener at all, just depending on your personal taste.
I used to drink milk everyday, but now only occasionally. (who can have a cookie without just a sip of milk?) Anyway, since being mostly weened from the cow tit, I don’t have sinus problems as I did before. I think I’m mildly allergic to milk.
By the way, thanks for the great article!
Dear Dad, Thank you for using the word “Tit” on my website. Love, your daughter, McKenna
I never used to have a problem with dairy…I used to drink milk religiously! But after having my gal bladder out a few months ago, I just can’t do it! Even the little amount I use in my cereal now gives me an upset stomach! I have thought of using something else such as soy milk or almond milk, but don’t know what’s best!
Hi Kaylee! I would definitely stay away from soy milk. Soy as a plant, or fermented soy (so that would be edamame and tempeh) are FINE, but processed soy (soy milk, soy protein bars, soy cheese, etc.) is pretty scary. It’s not the health food that their marketers have convinced a lot of people that it is 🙂 Almond milk is fantastic, so are all other nut milks, and hemp milk is also very delicious. I have a quick video showing you how you can make your own nut milk in about 1 minute per week. Here’s the link: http://simplywholelife.com/how-to-make-almond-milk
One of the best “Milk” articles I have come across. Excellent work. My oldest son has dairy allergies and people think that is just so awful, but I tell him it’s actually a blessing!
Keep up the great work!
Thank you, Dee! I kind of wish I were allergic to chocolate 😉
Me too, McKenna! Lol
I just listened to a you tube video from T. Colin Campbell who wrote the China Connection. He reiterated that the biggest culprit in cows milk is the casein which is known to cause cancer growth especially of the reproductive organs in women and men. Places with the highest consumption of milk also have the highest rates of breast, uterine, and prostate cancer. Isn’t is strange that this mammary liquid made to grow calves, kills us in our reproductive organs.
Sorry, my iPad autocorrected the China Study to Connection. You article was very good and pretty comprehensive. Add in the cancer facts and the casein info, and you will be more complete. Animal protein and particularly casein cause cancer cells to grow. Even if it is raw yogurt, there is still casein in it.
Hi Quiltspinner! Thanks so much for your input, which is very valid. I have also read The China Study and recommend it to anyone willing to open their mind regarding food 🙂 The casein point is true, however, T. Colin Campbell’s study did not include fermented dairy such as yogurt and kefir. When asked specifically about this, he said he did not know. There is a lot of compelling information about predigested casein and how the fermentation process breaks down the casein, making it more digestible. If you can safely and legally obtain raw yogurt and kefir (or make it) then I believe it to be a healthful, probiotic food. But I 100% support anyone who eliminates all dairy without exception.
By the way, kefir and yogurt from goat’s milk would be even more ideal. And of course you can make kefir from non-dairy sources (even from water), and there are plenty of other probiotic-rich foods.
My husband and I used to drink alot of cows milk, and we no longer do. My husband used to have to clear his throat very often because of mucous build up, but now no longer does. Its great!
Over the last few years we have cut back on dairy significantly, we started with soy and transitioned to mostly almond milk now. We still comsume some dairy but are doing much better. And as for ice cream, I discovered last summer that making your own with coconut milk is amazing (just a tip). Thanks for the great article!
We have not been drinking milk for 2 years now after discovering the truths about cow milk. Our substitutes are soy and almond milk. Great article.
You make is so easy. Thank you – love the recipe tips! Love almond milk and going to try that smoothie!
I would caution people to check the labels of their Greek yogurts. Some brands add corn starch which comes from GMO corn, if the label doesn’t say “organic”. – GMO corn is not a healthy addition to your diet. Not that I’m plugging a product, but we have found Chobani doesn’t add corn starch. We are anti-milk at our house too, but recently added Greek yogurt which my kids tolerate well – we are all slightly allergic to milk.
So we have done away with traditional milk in our house (haven’t kicked cheese or sour cream yet though) and have been buying the organic soy milk from costco. I saw above you said its not good for you, is rice milk any better? Those are currently my tow options budget wise, plus i have a slight allergy to almonds but I think drinking almond milk would through it into hyper drive. Also do you know if all kefir is created equally so to speak? My brother gets the two pack kind from Costco and really likes it. I’m not up to making my own. Would this still break down easily and avoid mucous? My husband has a gluten allergy and gets extra mucousy… Fun huh.