Dairy Mythbusting

Dietary myths have been in existence throughout recorded history and the emergence of the internet has only accelerated the spread of such myths and erroneous information. Americans are often led astray by dietary myths due to their interest in diet, food, and health. Unfortunately, food myths can cause avoidance of healthy foods and even lead to nutritional deficiencies. Some of the most common diet myths involve dairy products. Let's take a look at the three most common myths diary and what the current research says.

Myth 1:  Organic milk is better for you than regular milk

Result: False

There has been no conclusive evidence that organic milk is superior to conventional milk in quality, composition, or food safety. Both organic and conventional milk products contain all the same essential nutritional components [1]. 

Note: If you are consuming an organic milk product, be sure it has been pasteurized. Unpasteurized (RAW) milk can contain dangerous disease causing microorganisms [2]. 

Myth 2: Hormones in milk cause early puberty in girls

Result: False

It is common for dairy cows to receive the hormone rBGH (a hormone already naturally found in lactating cows) to increase milk production. This has led to some concern that these hormones may pass on to milk consumers and lead to early puberty in girls. However, multiple randomized control studies have found that when dairy cattle are treated with this hormone there is no increase in the amount of hormones absorbed by individuals who then consume the milk [3]. Young girls who consume dairy products from cows that have received rBGH are not at risk of early puberty. 

Myth 3: Dairy makes you gain weight

Result: False

Since many dairy products can be calorically dense and higher in fat that other foods, some individuals are concerned that consuming dairy can lead to weight gain. However, the research has shown that consuming dairy products on a regular basis can actually contribute to weight loss and maintenance [1, 4]. Just be sure that you are counting dairy products in your overall daily caloric intake. 

Dairy products are a great source of protein, healthy fats, vitamins, and minerals. Don't let false nutrition information keep you from consuming a well-balanced diet, always go to the peer-reviewed, published research!

References:

1- Bhatia J. Debunking dairy food myths. Academy of Nutrition and Dietetics Nutrition Fact Sheet. 2007

2- Oliver SP, Boor KJ, Murphy SC, Murinda SE. Food safety hazards associated with consumption of raw milk. Foodborne Pathog Dis. 2009 Sep;6(7):793-806.

3- Juskevich JC, Guyer CG. Bovine growth hormone: human food safety evaluation. Science. 1990 Aug 24;249(4971):875-84.

4- Berkey CS, Rockett HR, Willett WC, Colditz GA. Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Arch Pediatr Adolesc Med. 2005 Jun;159(6):543-50.

Photo Credit: Rob Waterhouse via www.sxc.hu