Is dairy tougher to digest as you become old? Nutritionists deal with the most important misconceptions about milk.

Different milks, reminiscent of oat and almond, have surged in popularity, whereas cow’s milk gross sales within the U.S. have been on the decline for years. Whereas there are a number of causes behind dairy’s drop in reputation and why many individuals are looking for options, together with lactose intolerance, some are questioning the benefits of cow’s milk and dairy on the whole. Nonetheless, Michelle Routhenstein, preventive cardiology dietitian at Entirely Nourished, says that dairy does have a number of well being advantages. “Professionals for consuming dairy, significantly milk, embrace its nutrient-rich profile offering calcium, vitamin D, protein, potassium and different important vitamins,” she tells Yahoo Life. Dairy has additionally been linked to a mess of health benefits, together with a reduced risk for type 2 diabetes and heart problems.

That stated, you don’t must devour it. “A well-planned, balanced weight-reduction plan that features these vitamins in ample portions can present all of the important vitamins crucial for good well being, with out the necessity for dairy milk,” says Routhenstein. Lisa Andrews, dietitian and proprietor of Sound Bites Nutrition, agrees, telling Yahoo Life: “You don’t must drink milk, and also you shouldn’t if it causes gastrointestinal misery, allergic signs otherwise you hate to drink it.”

Whether or not or not individuals really need dairy — and milk particularly — there are nonetheless many myths and misperceptions that encompass it. Yahoo Life requested dietitians to weigh in on the 5 most typical misunderstandings about dairy that they encounter. Right here’s what they must say.

Is dairy tougher to digest as you become old?

You’re not imagining issues if that digestive discomfort after ingesting milk appears to be getting worse as you age. That is seemingly as a consequence of lactose intolerance, a situation making it onerous to digest lactose, a sugar present in dairy merchandise.

Most newborns are capable of produce lactase, an enzyme essential for the digestion of lactose within the small gut. Nonetheless, after the toddler weaning section, most individuals begin to have decrease ranges of lactase. Actually, about 36% of Americans and 68% of people in the world have lactose intolerance. The remainder may need a particular gene and are capable of proceed digesting milk into maturity.

The excellent news: “You don’t must utterly get rid of dairy meals when you’ve got lactose intolerance,” Amanda Sauceda, dietitian and founding father of ​​the Mindful Gut, tells Yahoo Life. “Regardless of lowered lactase ranges, many individuals can nonetheless tolerate some lactose of their diets, usually within the type of yogurt and agency cheese, which have decrease lactose as a consequence of processing. There’s additionally quite a lot of dairy meals low in lactose or lactose free, and lactase dietary supplements that may assist in digestion of lactose-rich meals.”

Does dairy trigger irritation?

Routhenstein says it is a false impression that “stems from the truth that some people expertise gastrointestinal discomfort or allergic reactions to dairy, resulting in irritation in sure instances.” Whereas there’s some concern that the saturated fats present in full fats dairy, for instance, may cause irritation, it might be that it worsens irritation that already exists as a substitute.

Dairy on the whole accommodates many substances identified to have anti-inflammatory properties, reminiscent of whey protein, antioxidants, probiotics and omega-3 fatty acids. A systematic review in 2020 of 27 randomized managed research backs this up and means that dairy merchandise have a impartial to helpful impact on irritation. Specifically, fermented dairy, like yogurt and kefir, are thought to create an anti-inflammatory atmosphere and help intestine well being.

Is dairy good for bone well being?

Dairy has lengthy been considered crucial for bone well being as a consequence of its excessive quantities of calcium — a key mineral in bones. “Analysis signifies that youngsters and older adults who keep away from or don’t devour dairy merchandise are at larger danger for bone fracture,” says Andrews.

Many studies noticed dairy positively affecting bone progress in youngsters and adolescents, and bone turnover in adults. Along with calcium, dairy’s excessive ranges of protein and phosphates encourage bone progress. Particularly, fermented dairy merchandise, like yogurt and kefir, which additionally present probiotics, are related to a decrease danger of hip fracture. Nonetheless, a 2019 systematic review and meta-analysis discovered combined outcomes linking dairy to a lowered danger of osteoporosis.

Whereas dairy can help bone well being, it’s not the figuring out issue. “Different components reminiscent of genetics, bodily exercise and total weight-reduction plan additionally play an essential position in bone energy,” explains Routhenstein. And there are different good food sources for calcium apart from dairy, together with darkish, leafy inexperienced greens like collard greens, spinach and kale, sardines and fortified orange juice.

Does milk assist you to sleep?

You will have heard that ingesting a heat cup of milk earlier than mattress may also help you sleep higher. Whereas it’s actually cozy and soothing, analysis is combined on whether or not this recommendation is correct. Sauceda says that “dairy is a supply of tryptophan, magnesium and zinc, that are all crucial for the manufacturing of melatonin,” a hormone that promotes sleep. Milk can also be wealthy in calcium and nutritional vitamins A, D, and E, and research exhibits inadequate consumption of those vitamins is related to poor sleep.

How a lot milk you drink may matter. A U.K. study of 500,000 middle-aged adults discovered that an total nutritious diet with a reasonable quantity of milk was related to good sleep, however too little or an excessive amount of was related to sleep issues and psychological well being points. Typically, it’s advisable to have about 3 servings of dairy each day.

It’s essential to notice that many components, like stress, bodily exercise, medical circumstances and atmosphere (together with noise and room temperature), may also have an effect in your sleep. Nonetheless, most studies recommend that, with a well-balanced weight-reduction plan, milk could contribute to improved sleep.

Is milk stuffed with antibiotics?

It’s extremely unlikely antibiotics will probably be present in your milk. The Meals and Drug Administration’s pasteurized milk ordinance and every state comply with strict rules that don’t permit milk with antibiotic residues to enter the meals provide. A farmer may use antibiotics to deal with a sick cow (that is additionally underneath fixed scrutiny); nevertheless, the cow is then remoted, and their milk is discarded till the entire antibiotics are out of the cow’s system.

Milk can also be examined when a tank arrives to choose up milk from a farm and when it arrives at a processing plant. If at any level a pattern checks optimistic for antibiotics, the milk will get dumped, and motion is taken towards the farm.

Key takeaway

Consultants agree that analysis about dairy is combined in some instances, however total, there’s potential for a number of totally different well being advantages to consuming dairy merchandise as a part of a well-balanced weight-reduction plan.

Maxine Yeung is a dietitian and board-certified well being and wellness coach.