Is it time to retire dairy from our diets?

“Milk: it does the body good,” or so we’re told. But does it?

In a world where questioning the health benefits of dairy can feel almost heretical, it’s time to take a closer look at whether milk and other dairy products still belong in our diets. With mounting evidence suggesting that dairy may not be the nutritional powerhouse we’ve been led to believe, should we retire it altogether?

The Dairy Dilemma: A Staple or a Relic of the Past?

For centuries, dairy has been deeply ingrained in human culture and cuisine. It has been praised for its protein and calcium content, making it a dietary staple in many parts of the world. However, despite its revered status, dairy also comes with its share of baggage—saturated fat, cholesterol, and bioactive compounds that may pose health risks. While all the nutrients found in dairy are available in other foods, dairy continues to be promoted as an essential food group, largely due to cultural tradition and industry influence rather than nutritional necessity.

Nature’s Baby Food: The Purpose of Milk

Milk is uniquely designed to meet the nutritional needs of infants. Two key nutrients, lactose and casein, underscore its role in early development. Lactose, the primary sugar in milk, serves as an energy source, while casein, a protein, aids in growth. However, as humans mature, their need for milk diminishes.

Lactose Intolerance: A Sign from Nature

The majority of the world’s population—around 68%—experiences a natural decline in lactase production after infancy, leading to lactose intolerance.[1] This isn’t a defect but rather an evolutionary adaptation signaling that milk is no longer necessary beyond childhood. For those with lactose intolerance, consuming dairy can lead to bloating, gas, and digestive discomfort. Even among individuals who can digest lactose, emerging research suggests that galactose, a byproduct of lactose metabolism, may contribute to inflammation, oxidative stress, and premature aging[2]. 

Casein: The Dairy Addiction

Another component of milk, casein, may contribute to dairy’s widespread appeal. Casein breaks down into bioactive compounds called casomorphins, which bind to opioid receptors in the brain, producing pleasurable, even addictive effects. This could explain why cheese, in particular, is so difficult for people to give up—it activates the brain’s reward system much like addictive substances do.[3] Studies have even linked certain casomorphins to an increased risk of type 1 diabetes and cardiovascular disease.[4]

Milk for Humans or Cows?

Milk is species-specific, meaning that its composition is tailored to the biological needs of the young within its own species. Human milk, for example, is designed for human infants, providing a balance of nutrients that support brain development and slow, steady growth. Cow’s milk, on the other hand, is designed to support the rapid physical growth of calves. With significantly more protein and calcium than human milk but lacking essential nutrients like vitamin C, cow’s milk is optimized for a different biological purpose. If cow’s milk isn’t even recommended for human infants under one year old,[5] why do we continue to consume it well into adulthood?

The Shaky Claims: Does Dairy Really Support Health?

For decades, dairy has been marketed as essential for strong bones, a healthy weight, and even clear skin. However, recent research challenges these claims:

Bone Health: Countries with the highest dairy consumption, such as Sweden and Norway, also have the highest rates of osteoporosis and hip fractures.[6] If milk truly strengthens bones, why don’t these patterns reflect better bone health in dairy-rich populations?

Weight Gain: While some argue that dairy aids in weight management, its high-calorie density and addictive properties can contribute to overconsumption [7] and, by extension, weight gain.

Skin Health: Dairy has been linked to acne, possibly due to the hormones it contains, which can increase oil production and trigger breakouts.[8]

Who Really Benefits from Dairy Consumption?

The dairy industry, often referred to as Big Dairy, wields significant influence over dietary guidelines, public policy, and even scientific research.[8,9,10] With billions of dollars at stake, the industry ensures that dairy remains embedded in nutrition recommendations, despite conflicting evidence. Industry-backed studies often downplay the risks of dairy while exaggerating its benefits, leaving consumers with a skewed understanding of its role in health.

Time for a Dietary Shift? 

Given the growing body of evidence questioning dairy’s necessity and potential harm, it may be time to rethink its place in our diets. While dairy once served as an important survival tool for early humans, today’s diverse food landscape offers ample sources of protein, calcium, and other nutrients without the risks associated with dairy consumption. Whether for health, ethical, or environmental reasons, cutting back—or cutting out—dairy might be one of the best decisions for long-term well-being.

Rethinking dairy isn’t just about avoiding potential harm; it’s about embracing a more balanced, evidence-based approach to nutrition. If you’re curious about how dairy affects you personally, consider removing it from your diet for a few weeks and observing any changes. You might be surprised at how much better you feel without it. 

If you are interested in learning how our dairy-centric view has infiltrated and muddied nutrition research read my next blog post - “How Dairy Spoiled Nutrition” (coming soon). 

References:

1. Fassio F, Facioni MS, Guagnini F. Lactose Maldigestion, Malabsorption, and Intolerance: A Comprehensive Review with a Focus on Current Management and Future Perspectives. Nutrients. 2018;10(11):1599. Published 2018 Nov 1. doi:10.3390/nu10111599
2. Michaëlsson K, Wolk A, Langenskiöld S, et al. Milk intake and risk of mortality and fractures in women and men: cohort studies. BMJ. 2014;349:g6015. Published 2014 Oct 28. doi:10.1136/bmj.g6015
3. Davoodi, et al. Milk Proteins.; Tyagi A, Daliri EB, Kwami Ofosu F, Yeon SJ, Oh DH. Food-Derived Opioid Peptides in Human Health: A Review. Int J Mol Sci. 2020;21(22):8825. Published 2020 Nov 21. doi:10.3390/ijms21228825
4. Nguyen DD, Johnson SK, Busetti F, Solah VA. Formation and Degradation of Beta-casomorphins in Dairy Processing. Crit Rev Food Sci Nutr. 2015;55(14):1955-1967. doi:10.1080/10408398.2012.740102
5. American Academy of Pediatrics Committee on Nutrition. The Use of Whole Cow’s Milk in Infancy. Pediatrics.1992;89(6):1105-1109. Available at: https://publications.aap.org/pediatrics/article-abstract/89/6/1105/57916/The-Use-of-Whole-Cow-s-Milk-in-Infancy. Accessed December 5, 2024
6. Willett WC, Ludwig DS. Milk and Health. N Engl J Med. 2020;382(7):644-654. doi:10.1056/NEJMra1903547; Cauley JA, Chalhoub D, Kassem AM, Fuleihan Gel-H. Geographic and ethnic disparities in osteoporotic fractures. Nat Rev Endocrinol. 2014;10(6):338-351. doi:10.1038/nrendo.2014.51
7. Danby FW. Acne, dairy and cancer: The 5alpha-P link. Dermatoendocrinol. 2009;1(1):12-16. doi:10.4161/derm.1.1.7124
8. Collier R. Dairy research: “Real” science or marketing? CMAJ. 2016;188(10):715-716. doi:10.1503/cmaj.109-5278
9. Vegconomist. Special feature: Oatly and industry figures fight back against widespread anti-vegan disinformation. Vegconomist - The Vegan Business Magazine. January 16, 2024. Accessed August 9, 2024. https://vegconomist.com/marketing-and-media/oatly-industry-figures-fight-back-against-anti-vegan-disinformation/
10. Philpott T. The FDA may nix the word ‘milk’ from your almond milk carton. WIRED. June 4, 2022. Accessed December 11, 2024. https://www.wired.com/story/the-fda-may-nix-the-word-milk-from-your-almond-milk-carton/