6 Reasons You Should Avoid Dairy at All Costs

Got milk?

These days, it seems like almost everybody does. Celebrities, athletes, and even former president Clinton’s head of Health and Human Services, Donna Shalala, are all proud to wear the white “milk mustache.” After all, everyone knows that you need milk to be healthy …

Dairy is nature’s perfect food — but only if you’re a calf.

If that sounds shocking to you, it’s because very few people are willing to tell the truth about dairy. In fact, criticizing milk in America is like taking on motherhood, apple pie, or baseball. But that’s just what I’m about to do.

Based on the research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely. I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know. In today’s blog I will explore many of the documented ill-effects of dairy, and give you six reasons you should avoid dairy at all costs.

The Reason I Have Problems with the USDA Food Pyramid

I’m aware that my advice to avoid dairy flies in the face of the new, “up-to-date” food pyramid from the United States Department of Agriculture (USDA). The USDA’s pyramid recommends drinking 3 glasses of milk a day. What’s wrong with that? Well, for one thing, it’s not a recommendation that’s based on strict science.

Some of the “experts” who helped create the pyramid actually work for the dairy industry, which makes the US Department of agriculture’s recommendations reflect industry interests, not science or our best interests.

In fact, Walter Willet, M.D., Ph.D — the second-most-cited scientist in all of clinical medicine and the head of nutrition at Harvard’s School of Public Health — is one of the pyramid’s most vocal critics. He’s even called its guidelines “udderly ridiculous.” That’s not something a Harvard scientist says lightly.

But Dr. Willett is right. The pyramid just isn’t based on key scientific findings about health. In a moment we will take a look at some of the pyramid’s recommendations and why I disagree with them.

But before I dissect why the current food pyramid is harmful to your health, I want to offer a bit of hope. I recently attended a medical conference put on by Harvard Medical School and the Culinary Institute of America called Healthy Kitchens, Healthy Lives and met Eric Rimm, who works closely with Walter Willett at Harvard School of Public Health and is a member of the 2010 USDA Dietary Guidelines for Americans Committee.

I asked him if he felt that science not industry would be shaping the new guidelines and he said there was now only one scientist with industry ties on the new panel and he was objective and agreeable to make changes when presented the data. I am anxious to see how the science matches policy but feel a ray of hope that for the first time in the history of our dietary guidelines we will see science predominate, not industry interests and that the language will be direct, clear and simple to understand for all Americans. The guidelines from the early 1990’s promoting the consumption of 6-11 servings of bread and cereals daily led to the pasta, carb, sugar generation and led to the largest epidemic of obesity in the history of our species.

Let’s hope the new guidelines for 2010 will guide us toward greater health, not an increasing burden of obesity, diabetes and chronic disease. The USDA food policy guidelines form the basis of the school lunch program and it has contributed to a tripling of obesity in children. Let’s hope we can serve up a different lunch menu for our children and our nation.

The simple idea that science should become policy is unfortunately one that has found little traction in Washington. But that seems to be shifting a little now.

Now back to why the last government guidelines from 2005 are harmful to your health!

1. Consume a variety of foods within and among the basic food groups while staying within your body’s energy needs.

Sounds sensible — but which food groups? If you choose dairy, meat, fats, and carbohydrates, the “perfect” meal could be a cheeseburger, milkshake, and fries with ketchup (potatoes and tomatoes are the two top vegetables consumed in America). Generic advice like that is pretty meaningless and potentially harmful.

2. Control your caloric intake to manage body weight.

Again, that sounds good, but as I wrote in my book UltraMetabolism, even the best-trained nutritionists and dietitians can’t come close to correctly estimating their own caloric intake in a day. Also consider this: Is it okay to consume all of your calories from cola or ice cream as long as you stay within my caloric needs? Of course not. So this is more useless advice.

 

3. Increase intake of fruits and vegetables, whole grains, and nonfat or low-fat milk products.

Well, fruits, veggies, and whole grains are great. Milk — not so much. I’ll get back to that in a minute.

4. Choose carbohydrates wisely.

Who could argue with that? But how do they define “wisely”? The real advice here should be to cut down sugar intake from 185 pounds per person per year (what we currently consume) to less than a pound, avoid flour products (except as a treat), and stick to whole-food carbohydrates like vegetables, fruit, whole grains, beans, nuts, and seeds.

5. Choose to prepare food with little salt.

That’s not bad advice. But it doesn’t make sense if most of what you eat is packaged or processed foods that you don’t actually prepare. For most Americans who eat half of their meals outside their homes, this isn’t helpful. A better recommendation would be to avoid packaged, processed, canned, prepared, and fast foods (unless you know exactly how they are made).

6. If you drink alcoholic beverages, do so in moderation.

Sounds good — but if you’re usually drinking two bottles of wine a night, then one seems like moderation! I think a better suggestion is to limit your alcohol consumption to half a drink a day or 3 glasses a week (the amount that seems to have the most health benefit).

7. Don’t eat unsafe foods.

Of course you shouldn’t leave your egg salad out in the hot sun or toss your salad with hands that just handled raw chicken coated with salmonella. But the food pyramid guidelines don’t mention pesticides, hormones, antibiotics, or genetically modified foods, despite scientific evidence of their harm. Shame on the USDA!

You can see now why I have big problems with the food pyramid! Its guidelines try to sound sensible — while still protecting the interests of the food industry, the agriculture industry, and all of the lobbyists paying for the elections of the Congress. That way everybody’s happy …

But I’m not, and you shouldn’t be either. The public just isn’t served by this watered down, confusing, and useless pyramid. The next guidelines, I hope will be better, especially with independent scientists like Eric Rimm involved. Worse, some of the recommendations are downright harmful –like the one to drink more milk and dairy products.

The Truth about Dairy

According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:

1. Milk doesn’t reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!
2. Less dairy, better bones.Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.
3. Calcium isn’t as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk.Vitamin Dappears to be much more important than calcium in preventing fractures.
4. Calcium may raise cancer risk.Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body’s level ofinsulin-like growth factor-1 (IGF-1) — a known cancer promoter.
5. Calcium has benefits that dairy doesn’t.Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)
6. Not everyone can stomach dairy.(v) About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.

Based on such findings, Dr. Willet has come to some important conclusions:

• Everybody needs calcium — but probably not as much as our government’s recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.
• Calcium probably doesn’t prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.
• Men may not want to take calcium supplements. Supplements of calcium andvitamin Dmay be reasonable for women.
• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.
  If all that isn’t enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly:
• Milk doesn’t benefit sports performance.
• There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss!
• Dairy is linked to prostate cancer.
• It’s full of saturated fat and is linked toheart disease.
• Dairy causes digestive problems for the 75 percent of people with lactose intolerance.
• Dairy aggravatesirritable bowel syndrome.

Simply put, the FTC asked the dairy industry, “Got Proof?” — and the answer was NO!

Plus, dairy may contribute to even more health problems, like:

• Allergies(vi)
  • Sinus problems
  • Ear infections
  • Type 1 diabetes (vii)
  • Chronic constipation (viii)
  • Anemia (in children)

Due to these concerns, many have begun to consider raw milk an alternative. But that isn’t really a healthy form of dairy either …

Yes, raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization — but to me, these benefits don’t outweigh dairy’s potential risks.
From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).

If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase – the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.

Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.

So here is my advice for dealing with dairy.

6 Tips for Dealing with Dairy

• Take your Cow for a Walk. It will do you much more good than drinking milk.
• Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU ofvitamin Ddaily.
• Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables.
• Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with yoursinuses, post-nasal drip,headaches, irritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.
• If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally.
• If you have to feed your child formula from milk, don’t worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.

Still got milk? I hope not! Remember, dairy is not crucial for good health. I encourage you to go dairy-free and see what it does for you.

Now I’d like to hear from you …

To your good health,

Mark Hyman, MD

From http://www.huffingtonpost.com/dr-mark-hyman/dairy-free-dairy-6-reason_b_558876.html

Raw Rainbow Noodles with Spicy Jungle Peanut Sauce

This is a simple clean dish that will fill you up with positive energy, vitamins, nutrients, and joy. I always have a giant smile on my face when I eat raw veggie noodles because… well… they make me happy.

serves one or two

Noodles:

• 1 sweet red pepper
• 2 zucchinis
• 1 carrot

Peanut sauce:

• 1 tablespoon raw jungle peanut butter
• 1 tablespoon miso
• Juice from ½ lemon
• 2 dates
• Chili powder, to taste
• 1 garlic clove
• 1 tablespoon nutritional yeast (optional)
• 1 teaspoon black sesame seeds (optional)
• Water or orange juice, as needed

Garnish:

• ¼ cilantro leaves
• 6 raw olives cut in half
• 1 tablespoon hemp seeds

Preparation:

1. To make the noodles: cut the veggies lengthwise into thin strips on a mandolin or spiral slicer, then mix in a bowl and set aside.
2. To make the sauce: blend all the ingredients until smooth, adding water or orange juice as needed to make it creamy.
3. Assembly: pour the sauce onto the noodles and evenly coat. Give it a few minutes for the flavors to develop, and then sprinkle with hemp seeds, raw olives and cilantro leaves. Gobble it up!

from http://www.onegreenplanet.org

The Truth behind Your Food

By  Hui-Ming Toh, Auckland, New Zealand (Originally in English) The author is a 17-year-old student in her final year of secondary school. The article was an internal assessment for which she was awarded the top grade of excellence. It is available in 30 languages…

Would you ever open your fridge, pull out twenty plates of pasta and chuck them into the bin, and then, eat only one plate of food? How about leveling fifty-five square feet of rainforest for one lunch or dumping two-thousand-five-hundred gallons of water down the drain? Of course you wouldn’t. However, just eating half a kilo of meat will cause this. Eating meat will cause inefficient use and destruction to our resources and environment, cause immense animal suffering, and have detrimental effects on our health. So, if roasting a dog to complement your mashed potato disturbs you, then why roast any other gentle animal?

Waste Lagoon: Circle Four Farms, a Utah-based pork producer, hosts a three-million gallon waste lagoon. When lagoons like this spill into rivers and lakes as happened in North Carolina in 1995, the result can be environmentally catastrophic.

A UN report has identified that “cows not cars, are the top threat to our environment.” It gives evidence that the world’s rapidly growing herds of cattle is the greatest threat to the climate, forests and wildlife. Farmed animals produce one-hundred-and-thirty times more excrement than the entire human population of the United States and this concentrated slop ends up polluting water, destroying top soil and contaminating our air. Furthermore, their bodily gas and manure emit more than one third of methane, which warms the world twenty times faster than carbon dioxide. Meat-eaters are responsible for the production of one hundred percent of these wastes which is about eighty-six-thousand pounds per second. But, by giving up animal products, you will be responsible for none of these.

Moreover, our taste for meat is taking a toll on our supply of non-renewable resources. A staggering two-thousand-five-hundred gallons of water is needed for the production of each pound of beef, but, in contrast, it takes only twenty-nine gallons to produce a pound of tomatoes and a hundred-and-thirty-nine gallons for a pound of whole wheat bread. Half the water, eighty percent of agricultural land in the United States, almost all the soy bean harvest and over half of the world’s grain is used to raise animals for food. While we are doing this, one billion people are suffering from hunger and malnutrition and twenty-four-thousand children die every day alongside fields of grain destined for the West’s livestock. However, world starvation would be eliminated if our scarce resources were utilized efficiently by converting land to raising crops for feeding people.

Somali Famine Victims: Somalian famine victims line up for food handouts. Producing a pound of beef requires 4.8 pounds of grain, and critics of our modern agricultural system say that the spread of meat-based diets aggravates world hunger.

 

Are you aware that one-hundred-and-thirty million animals are murdered annually in New Zealand? Most animals are raised on factory farms, the system which strives to maximize output at minimum costs. As a result, the animals suffer immense pain mentally and physically every second of their lives. They are crammed into filthy windowless confinement systems and will never raise their families, rummage in the soil or do anything that is natural to them. They won’t even feel the sun on their backs or breathe fresh air until the day they are loaded onto trucks, destined for slaughter. Over ninety million animals in New Zealand suffer these conditions and many remain conscious as their throats are cut, then, left to bleed to death.

Another cruel practice farmers often carry out is the deprivation of food from birds for fourteen days in order to shock their bodies into laying more eggs for human consumption. And, because male chicks are useless in the meat industry, each year a hundred million of them are ground up alive or tossed into bags to suffocate. What’s more, at the slaughter house, the chickens throats are cut, and they are immersed in scalding hot water to remove their feathers while many are still alive.

Even nowadays, to mark cows for identification, ranchers push hot fire irons into their flesh as they bellow in pain. Consequently, third degree burns occur and male calves’ testicles are ripped from their scrotums all without pain relief. To add to their suffering, the land which cattle graze on has air saturated with chemicals and these fumes cause chronic respiratory problems, therefore making breathing painful.

Cows used for their milk are repeatedly impregnated and their babies taken away so that humans can drink the milk intended for the calves. They are hooked up to machines several times daily and using genetic manipulation, powerful hormones, and intensive milking, they are forced to produce ten times more milk as they naturally would. This contributes to the immensely painful inflammation of their udder which up to fifty percent of dairy cows suffer from.

Animals on today’s factory farms have no legal protection from cruelty that would be illegal if it were inflicted on household pets: neglect, mutilation, genetic manipulation, and drug programs that cause chronic pain and crippling and, violent slaughter. Robert Louis Stevenson, a novelist and poet said, “We consume the carcasses of creatures of like appetites, passions and organs with our own.” Yet, farmed animals are no less intelligent or capable of feeling pain than are the dogs and cats we cherish as companions.

This is demonstrated by the frequent reports of cows leaping over a six-foot fence to escape a slaughterhouse, walking seven miles to be reunited with a calf and swimming across a river to freedom. Pigs, too, are insightful animals as discovered by Dr. Donald Broom, scientific advisor to the British government – “[Pigs] have the cognitive ability to be quite sophisticated. Even more so than dogs and certainly three-year-olds.”

The most important step you can take to save our planet and diminish both human and animal suffering is to go vegetarian. A meat free diet rich in complex carbohydrates, protein, fiber, omega-three, vitamins and minerals provides optimal nutrition, forming the foundation for dietary habits that support a lifetime of good health. Compelling evidence can be found in the book “The China Study” by Professor T. Colin Campbell which says, “in the next ten years, one of the things you’re bound to hear is that animal protein is one of the most toxic nutrients of all…risk for disease goes up dramatically when even a little animal protein is added to the diet.” Studies have shown that vegetarian kids have higher IQs than their classmates and vegetarians live, on average, six to ten years longer than meat-eaters. In addition to this, they are fifty percent less likely to develop heart disease and cancer, plus, meat eaters are nine times more likely to be obese than vegans are. Vegetarian foods provide us with all the nutrients we need, minus the saturated fat, cholesterol, and contaminants.

Conversely, many argue that plants are alive too. This is true, but plants have only ten percent consciousness while animals have consciousness equivalent to humans. Since plants cannot locomote, the sensation of experiencing pain would be superfluous. Thus, plants differ completely physiologically from mammals. If you cut a branch or leaves off a tree, it will flourish and grow more. On the other hand, animals do not desire regular pruning. Can you cut off a leg from a cow and expect it to grow four more legs?

Raising animals for food is wreaking havoc on Earth. The environment, resources and our health are deteriorating and although most of us do not actively condone killing, humans have developed the habit, supported by society, of eating meat without any real awareness of what is being done to the animals we eat. It is said that, “one visit to a slaughterhouse will make you a vegetarian for life. Because it is us who created their screams of pain and fear.” So, if you ever decide to roast a gentle animal again…remember you are consuming the flesh of one equivalent to your much loved pets. But, the only difference is that this animal was tortured.

There are many shocking pictures on the following website:

http://www.viva.org.uk/photogallery/galleryindex.htm