Dairy products are highly nutritious and can be an important part of the daily diet.
The "Dietary Guidelines for Chinese Residents (2022)" recommends that adults consume 300~500 grams of milk and dairy products per day, but in fact, the average daily intake of dairy products by Chinese is only 100 grams.
Some people are not used to the taste of dairy products, and some people are afraid to drink milk or unwilling to drink milk because they listen to some rumors on the Internet. Here are 9 common dairy myths and truths that we hope will help you fully understand dairy products and their health benefits.
Myth 1: Milk is for calves, not for people.
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The truth
Milk is an important food source for humans and has been consumed for thousands of years.
First of all, human consumption of milk and its products has been around for thousands of years, and it has long been integrated into human food culture. Secondly, domesticating animals and providing humans with meat, eggs, milk and other foods is the wisdom of human beings to conquer nature. Finally, by improving the level of technology and management, animal husbandry can achieve harmonious coexistence with nature and sustainable development.
Myth 2: Cows produce milk by hormones.
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The truth
Dairy cows mainly rely on breeding management and do not need to be hormones.
At present, most countries and regions, including the mainland, prohibit the use of bovine growth hormone. The relevant regulations in mainland China stipulate that growth hormone is not allowed to be added to the feeding feed. Through scientific feeding and management, cows can provide sufficient raw milk without hormones.
In addition, the milk production cycle of dairy cows is 280~300 days, which is achieved through scientific cycle management, not by hormones.
Myth 3: Skim milk is healthier than whole milk.
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The truth
People with hyperlipidemia can choose skim or low-fat milk, while others can choose whole or skim milk if they preference.
First of all, you should pay attention to the total amount of dietary fat intake. Whole milk provides high-quality protein and calcium as well as fat, so instead of controlling milk fat, it is better to reduce cooking oil. Secondly, whole milk can provide a better feeling of satiety, and the flavor and mellow taste brought by milk fat are also incomparable to skim milk. For people with high blood lipids, skim or low-fat milk may be a better choice, while others can choose according to personal preference.
Myth 4: Milk can't be paired with orange juice, and it will be counterproductive with other foods.
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The truth
Milk can be freely combined with other foods.
First of all, there is no such thing as "food restraint" in milk, it can be combined with other foods at will. Secondly, orange juice has a lot of acidic substances that can make the proteins in the milk clump and precipitate, which is normal. Milk also precipitates under the action of gastric acid, which is a normal digestion process and does not affect nutrient absorption.
Myth 5: Diabetics can't drink milk or yogurt.
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The truth
Diabetics can drink milk, yogurt, and cheese.
There is a lot of scientific evidence that dairy products are beneficial for controlling blood sugar and reducing the risk of type 2 diabetes. Pure milk naturally contains lactose, which is different from sucrose, so milk is a low GI (glycemic index) food, and diabetics can drink it. Milk that has been treated with lactase will become a little sweeter, but there is no need to worry because it has no added sugar. The added sugars in yogurt are mainly used to balance the sourness. According to the data of the "Chinese Food Composition Table", the GI value of yogurt (with sugar) is only 48, which is a low GI food, and the GI value of yogurt without added sugar is even lower. In addition, diabetics can also opt for cheese.
Myth 6: Milk can cause cancer.
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The truth
Milk is not carcinogenic, but may reduce the risk of colorectal cancer.
On this topic, conclusions from the World Cancer Research Fund and the United States Institute of Cancer Research are available for reference. Researchers have confirmed with strong evidence that dairy products are likely to reduce the risk of colorectal cancer; However, the evidence that dairy products cause breast cancer and prostate cancer is insufficient and contradictory.
Myth 7: The long shelf life of milk at room temperature is due to the addition of preservatives.
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The truth
The length of shelf life is related to the processing technology, and room temperature milk does not need to be preservatives.
Ambient milk is processed through instantaneous autoclavage and aseptic packaging technology to keep the final product sterile and isolated from the entry of external microorganisms. Since spoilage does not occur without microorganisms, milk can be stored for months or more without preservatives.
Myth 8: Room temperature milk is not as good as pasteurized milk.
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The truth
Ambient milk and pasteurized milk are both good sources of nutrition.
The core nutrition of milk is milk protein and milk calcium, and pasteurized milk and room temperature milk do not have an absolute high or low in these two indicators, and the nutritional content list is a more intuitive basis for selection. The main difference between the two is the storage method and consumption scenario. Since ambient milk does not rely on the cold chain, it can meet the consumption needs of rural and remote areas in addition to urban supply. In addition, the flavors of the two are slightly different, and consumers can choose according to their personal preferences.
Myth 9: Chinese are not suitable for milk.
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The truth
Most Chinese have varying degrees of lactose intolerance, but a reasonable intake of dairy products can alleviate or even avoid lactose intolerance.
About 65% of the global population has varying degrees of lactose intolerance, which is manifested by abdominal distention, bowel sounds, diarrhea, etc. after drinking milk. Although East Asia is a high-risk area of lactose intolerance, lactose intolerance does not mean that milk cannot be drunk, and a reasonable intake of dairy products can alleviate or even avoid lactose intolerance. For example, drinking milk can be small and many times to gradually improve intestinal adaptability; Milk can be paired with other foods to buffer intestinal reactions; You can choose fermented products such as yogurt and cheese; Lactase-treated milk is also an option.
Source: Health News