Duchess of Cornwall's words may lead to the increased risk of osteoporosis and other preventable diseases, as dairy is more of a hindrance to health than a help.
This article is reprinted with permission from Switch4Good.
In an attempt to offer sound advice, Camilla the Duchess of Cornwall
warned the younger generations against “ridiculous” fad diets—specifically
those eliminating dairy—as a precaution to the onset of osteoporosis. This
well-intentioned yet misled comment was given at a press conference for the
Royal Osteoporosis Society and heard around the world thanks to the
lightning speed of international online media. Unfortunately, the Duchess’
words may lead to the increased risk of osteoporosis and other preventable
diseases, as dairy is more of a hindrance to health than a help. In a
manuscript titled, “Should Dairy Be Recommended as Part of a Healthy Vegan
Diet?” within The American Journal of Clinical Nutrition, Volume 89, Issue
5, author Amy Joy Lanou, PhD came to the revolutionary conclusion that dairy
is not a health food. Read on to discover why.
Dairy Is Not the Only Source of Calcium
Lanou, PhD, chair and professor of health and wellness as the North Carolina
Center of Health and Wellness at the University of North Carolina Asheville,
opens her manuscript with a strong statement. “Milk is unnecessary,” she
writes in a bold subhead. To support this claim, Lanou points out that
calcium can be found in a variety of plant-based sources, and it is also
more bioavailable to the body. The human body can only absorb 32% of the
calcium in milk, whereas the body can absorb 40—64% of the calcium found in
beans and most greens [1][2]. While milk is perhaps the most highly promoted
source of calcium in western countries, this does not mean it is the only
source. Kale, tofu, white beans, mustard greens, bok choy, and sesame seeds
are just a few examples of calcium-rich foods with high nutrient
bioavailability.
Still, the relationship between milk and strong bones is ingrained in the
eyes of the public, and Lanou strives to right this misconception. She
writes, “Evidence collected during the past 20 years shows that we need to
rethink our strategies for building and maintaining strong bones throughout
our lives.” According to her research, no studies have successfully proven a
benefit to bone health by drinking milk. She cites several examples,
including a Harvard Nurses’ Health Study that followed over 75,000 women for
12 years and another Swedish study that followed over 60,000 women over 11
years. Neither study could prove a decreased risk of fracture coupled with
an increase in milk consumption [3][4]. Dairy, or a daily calcium intake
over 500 mg, does not have a beneficial effect on children’s bones, either,
according to Lanou’s research. Among many studies, she cites a meta-analysis
of calcium supplementation in which the researchers concluded that added
calcium, “is unlikely to result in a decrease in fracture risk of major
public health significance either in childhood or later life” [5].
Calcium Overdose
Further, excessive amounts of calcium can have a negative effect on one’s
health. Hip fracture rates are highest in countries with the highest calcium
consumption [6]. In 2014, the British Medical Journal released a 20-year
study which followed 100,000 participants and found that women who drank
three or more glasses of milk a day (per the USDA recommendation), had a 60%
higher rate of hip fracture and doubled their risk of death [7]. In fact,
the World Health Organization recommends countries with these high rates of
hip fracture consume 400-500 mg of calcium per day in order to reduce the
population’s risk of this incidence. This recommendation is far below the
recommendations in Western countries, which have been inflated to protect
the dairy industry and promote the continued over-consumption of dairy. For
example, the United States Dietary Guidelines recommend between 800 mg for
children (4—8 years),1000 mg for adults (19—50 years), and up to 1,300 mg
for adolescents (9—18 years).
This relationship between high calcium intake and bone fracture suggests
that the “calcium crisis” is far overhyped. With a balanced, plant-based
diet, assuming one is eating enough calories, it is virtually impossible to
not consume the more realistic recommendation of 500 mg per day. The
marketing arm of the dairy industry has capitalized on creating mass concern
over calcium and bone health, when in reality, too much calcium can make us
sick.
Women who drank three or more glasses of milk a day (per the USDA
recommendation), had a 60% higher rate of hip fracture and doubled their
risk of death.
Along with 32% bioavailable calcium, milk and other dairy products also come
with an array of serious health problems. Lanou cites prostate cancer, heart
disease, and both type 1 and type 2 diabetes as potential outcomes for those
who consume dairy. Further, the calories from dairy often replace those of
plant-based foods, which may cause a person to miss out on the essential
micronutrients, fiber, and antioxidants present in plant-based foods.
How to Maintain Strong Bones
Beyond reducing the amount of calcium in one’s diet to a manageable 500 mg
per day, adopting a moderate exercise routine is another effective strategy
to promote bone health and prevent osteoporosis [8]. Just a half hour of
weight-bearing exercise five times a week can have a positive effect.
Weight-bearing exercise includes walking, jogging, resistance and weight
training, or any exercise that gets you on your feet (i.e. swimming and
cycling are not considered weight-bearing).
Like all nutrients, calcium is important, but it is also important to not
fixate on a specific nutrient or to overdose. Optimum health is achieved
through a varied diet that includes a plethora of foods; it is not obtained
by relying on a single source (ie dairy) that can also make us chronically
ill. It is time to free ourselves of this calcium crisis and open our minds
and palates to the rich abundance of plant-based foods.
References
Number of animals killed in the world by the fishing, meat, dairy and egg industries, since you opened this webpage.
0 marine animals
0 chickens
0 ducks
0 pigs
0 rabbits
0 turkeys
0 geese
0 sheep
0 goats
0 cows / calves
0 rodents
0 pigeons/other birds
0 buffaloes
0 dogs
0 cats
0 horses
0 donkeys and mules
0 camels / camelids