MILKY WAY

To drink or not to drink – that is the question. Lately, cow milk has become the topic of debate, here we weigh out the pros and cons.

Here we aren’t talking about the ethical debate that vegans have raised questions on, our attempt is just to figure out what are the benefits or ill-effects of this drink. For years it has been revered as one of the most essential part of our diet and treated as a superfood, not to be skipped for the sake of our bone health. But lately, cow’s milk has come under scan – whether it is actually doing good to our health or harming it. Here is a rundown of few facts which could help you decide.

Strong bones or broken bones

Several researches suggest that cow’s milk doesn’t live up to its belief of strengthening bones and instead increases the risk of osteoporosis. On the contrary, nutritionist Kavita Devgan says, “It keeps osteoporosis at bay, making the bones healthy. And it is the next best thing to breast milk for the newborns.” Besides being a rich source of calcium it contains vitamin K, which plays a vital role in calcium regulation and bone formation. The claim of increased intake of milk depleting the calcium from bones, leading to osteoporosis is yet to be proved. Moreover, there are several other factors on which bone health is dependent – genetics, physical activities, hormonal levels, body weight, medications and more. A healthy lifestyle with regular workouts and a balanced diet are necessary to keep such ailments away.

 How much is too much?

Unless you are lactose intolerant, ideally you should have 500 ml milk divided in two servings per day.  However, anything more than that will not lead to more benefits rather it can cause digestive problems. Now addressing lactose intolerance, it is something which can affect anyone at any age, though usually if affects people starting from middle age. This occurs when a person doesn’t have the relevant enzymes in their gut to digest the milk sugar – lactase. Alternatives in such case are like soy milk, coconut milk, rice milk and nut milk (almond, cashew and hazelnut milk). Devgan recommends, substitutes should be explored only when you are lactose intolerant, otherwise cow milk can provide for most of the nutrient needs when compared to the alternatives. And those of you who are not milk lovers like me should replace it with dairy products like yoghurt, paneer, cheese or ice cream.

Risks of ovarian or prostate cancer

Several studies have suggested that intake of cow milk is linked to increased risk to ovarian or prostate cancer. But there isn’t much scientific support proving that it actually makes an individual prone to such ailments.

Given these facts we feel there is no harm in continuing with our habit of having two glasses of milk a day.

Expert consulted: Kavita Devgan, dietitian and writer of Don’t Diet! 50 Habits Of Thin People.