Dairy Products: Are They Good For Our

Health

By: Cameron Segura

Dietitian/Nutritionist

Fitness + Nutrition

“I want to make a positive difference in peoples lives”

• Dairy pros and cons • Paleo diet • Vegans/vegetarians/Omnivores • Low carb/high protein • Gluten free• Atkins Diet

Trending Topics In Nutrition

What Are Dairy Products •Dairy Products: Food produced

from the milk of mammals (most often dairy cows) including milk, butter, yogurt, cheese, and ice cream.

History • 1600s- European dairy cows were brought to

North America.

• 1850’s- Family dairy cow

• 1862- Louis Pasteur (Pasteurization)

• 1885- Commercial pasteurization machines were introduced.

• 1930s- Milk cans were replaced with large on-farm storage tanks, and plastic coated paper cartons were invented.

Harvard School of Public Health

• Declares that dairy is NOT part of a healthy diet

• High intake can increase risk of prostate cancer and possible ovarian cancer

• Saturated fat content

• Collards, boy choy, fortified soy milk and beans are safer choices.

USDA Food Plate

“MyPlate”

Harvard School of Public Health Food

Plate “Healthy Eating Plate”

Controversial Research

- Bone Health

- Healthy Skin/Acne

- Disease/Cancer

- Gut Health

Nutrients found in Dairy

• Calcium- Bone health

• Protein- Muscle repair (sports nutrition) + Bone Health

• Phosphorus-Bone Health

• Vitamin A- Vision, Immune Health, Growth.

• Vitamin D- Bone and Teeth Development

• B12- Energy Metabolism, Nerve and RBC Production

• Fat- Energy, Hormone Production, and Fat Soluble Vitamin Transport

• Magnesium-Bone Health

• Riboflavin- Energy Metabolism

• CLA, omega-3’s- Cognitive Development, Heart Health

Health Claims for Dairy Foods

• Bone Health

• Muscle Repair

• Healthy Hair, Skin, Nails

• Improved Immune Function

• risk of Type 2 Diabetes

• High Blood Pressure

• Decreased PMS Complications

• Better Sleep

• Weight Loss

Bone Health •Osteoporosis- (porous bones) is the

weakening of bones caused by an imbalance between bone remodeling and bone destruction.

•55% (44 million Americans) >40 have or are at risk for brittle bones

•Dairy products are essential for good bone health.

Bone Health

National Dairy Council

“Consuming adequate amounts of calcium or foods naturally rich in calcium such as milk, cheese, and yogurt

throughout life may delay or minimize age-related bone loss and thereby decrease the risk of

osteoporosis”.

Bone Health • Journal of Dairy sciences: Found the role of

calcium intake in determining bone mineral mass to be the most critical nutritional factor to achieve optimal peak bone mass.

• 68 randomized controlled intervention studies: Demonstrated that calcium intake increases bone gain during growth, reduces bone loss with age, and/or reduces fracture risk.

• Milk and Milk products provide 75 percent of the calcium available in the food supply.

• Conclusion: calcium is essential for bone health, has high bioavailability in dairy foods, and is relatively inexpensive.

Dairy Nutrition• Dietary Guidelines for American : Recognizes that people

who consume more dairy foods have better overall diets, consume more nutrients and have improved bone health.

• Major Scientific Advances with Dairy foods in Nutrition and Health : support that calcium, vitamin D, and dairy foods protects against colon cancer, contributes to lower blood pressure (peptides in whey/casein protein), weight loss, and decreased risk of type two diabetes.

Bone Health •Current recommendations 3

servings of dairy foods a day. •1000-1200mg calcium/day for

adequate bone mineral density. •World Health Organization

(WHO)- 400-500mg calcium/day.

Dairy Nutrition • Improved recovery after exercise• Hydration • Decreased consumption of soda/energy drinks • Potassium • Organic milk- CLA, omega-3’s.• Taste • Convenient

2014 Swedish Study

• 61,000 women - 45,000 men >39 years of age.

• Concluded that high milk intake was associated with higher mortality in one cohort of women and in another cohort of men, and with higher fracture rate incidence in women.

• Women who drank three glasses of milk or more every day had a nearly doubled risk of death and cardiovascular disease, and 44 percent increased risk of cancer.

• Mens overall risk of death increased by 10%.

Milk Intake and risk of morality and fractures in women and men(cohort

study)

Bone Health • Harvard Health Study 1- (Male health professionals/female nurses) Found

individuals who drank 1 glass of milk (or less) per week were at no greater risk of breaking a hip or forearm than were those who drank 2 or more glasses per week. When Harvard studies were combined with large prospective studies, their was still no association between calcium intake and fracture risk.

• Milk consumption during teenage years and risk of hip fractures in older adults (2014) - Higher milk consumption during teenage years resulted in no decreased risk of lower hip fracture in older adults.

• Researchers at Yale University school of medicine (1992) - Summarized data on protein intake and fracture rates taken from thirty four separate surveys in sixteen counties that were published in twenty nine- peer reviewed research publications. It was found that 70% of the fracture rate was attributable to the consumption of animal protein due to increases in acid body load.

• Exercise more critical than calcium for adolescent bone health- Penn state found a significant association between sports exercise and young adult bone mass and strength.

• Veganism, bone mineral density, and body composition: a study in Buddhist nuns- Found that although vegans had lower dietary calcium and protein intakes than omnivores, veganism did not have adverse effect on bone mineral density and did not alter body composition.

Harvard Professor 1

2

Mark Hegested

Hip Fractures Rates

A systemic review of hip fracture incidence and probability of fracture worldwide

Total Milk Consumption

Dairy foods and bone health: examination of the evidence

• Objective: To determine whether scientific evidence supports the recommendation that dairy foods be consumed daily for improved bone health in the US.

• Outcomes(1): Of 57 outcomes of the effects of dairy foods on bone health, 53% were not significant, 42% were favorable, and 5% were unfavorable.

• Outcomes(2): 21stronger evidence studies-57% were not significant, 29% were favorable, and 14% were unfavorable.

• White women <30 years old are most likely to benefit

• Conclusion: “There are too few studies in males and minority ethnic groups to determine whether dairy foods promote bone health in most of the US population.

American Journal of Clinical Nutrition

Prevention • Nurses Health Study - A serving of lettuce or other green,

leafy vegetables a day cut the risk of hip fracture in half when compared with eating 1 serving a week. Consuming one or more servings of broccoli, brussels sprouts, lettuce, collard greens, or kale should include enough vitamin k of (120 micrograms/day/men) (90 micrograms/day/women) to reduce hip fracture risk .

• Nurses Health Study 2- Women who ate more than 95 grams of protein a day were 20% more likely to have broken a wrist over a 12-year period when compared to those who ate an average amount of protein (<68grams/day).

Summary - Adequate calcium intake is necessary to reduce the risk of osteoporosis

-Vitamin D (2000IU)

-Performing regular, weight bearing exercise is important for good bone health

Milk 1 cup 305 mg

Cheese 1 ounce 296 mg

other calcium sources • 1 cup raw kale=90mg (3.5 cups) provide more than 1 cup of milk

• 1 small naval orange=60mg

• Sardines(3oz)=325mg

• Soy milk 1 cup=300mg

• 1 packet oatmeal=105mg

• Sesame seeds(1oz)=280mg

• Almonds(1oz)=80mg

• white beans 1/2 cup cooked=100mg

• Figs(2)=55mg

• Turnip Greens 1cup boiled=200mg

• Broccoli 1 cup cooked=180mg

Summary of Bone Health

Bone health and osteoporosis is a much more complex issue than just looking at single nutrients found in dairy such as calcium.

The high rate of osteoporosis in the US could have more to do with excessive protein consumption, sedentary lifestyle, tobacco/alcohol use- then a deficiency in dairy products.

Acne •Today acne is something that

occurs in about 85% teenagers, 50 % adults 30 years and above, 17 million Americans.

•Four primary studies correlating dairy consumption with acne.

Studies on Acne • Harvard Nurse Study found an association between high

school dairy intake and severe physician diagnosed acne.

• Western Dairy Association links milk consumption with acne. A recent study collected the food frequency questioners of 281 young adults. results show that milk consumption has an effect on acne. (moderate-severe 5.6oz) (mild-3.2oz)(none-<2.4oz) . Recommended serving size of milk is 8 ounces or one cup a day.

• American Academy of Dermatology found a positive association with acne for intake of total milk and skim milk. They hypothesized that the association was because of presence of hormones, and bioactive molecules in milk.

• Academy of Nutrition and Dietetics Increasing Evidence links high glycemic index foods and dairy products to acne.

So why might acne occur from dairy foods?

Dairy= leucineDairy= leucine

dihydrotestosterodihydrotestostero

ne (DHT) ne (DHT)

Cow infants Cow infants grow 40X grow 40X

faster than faster than human infantshuman infants

Stimulating the Stimulating the enzyme TORenzyme TOR

Increasing the Increasing the production of production of

hormones hormones produced in the produced in the

bodybody

Increasing Increasing sebum and cell sebum and cell proliferation proliferation

Prevention/Treatment

Plant Based Diet

Fruits + Vegetables

Natural Tor Inhibitors

“ Early dietary counseling of teenage acne patients is thus a oppurtunity for dermatology, which will not only imprive acne but may reduce the long term-adverse effects of Western diet on more serious m TORC1-driven diseases of civilzation”

“ Early dietary counseling of teenage acne patients is thus a opportunity for dermatology,

which will not only improve acne but may reduce the long term-

adverse effects of Western diet on more serious m TORC1-driven

diseases of civilization” Journal of German

Dermatology

Disease / Cancer • Physicians health study Linked in an increase in prostate

cancer (IGF-1)-tracked 21,660 participants for 28 years, researchers found an increased risk of prostate cancer for those who consumed >2.5servings of diary products per day as compared with those who consumed <0.5 servings a day( low fat milk) showing that to much dairy calcium and not just the fat associated with dairy products , could be potential threat to prostate health.

• Prostate cancer (35 grams of dairy/day) increased risk of developing high grade prostate cancer by 76%(2% increase for every gram of milk protein).

• Ovarian cancer (due to sugar lactose into galactose (D-galactose)

• Increased Tor stimulation by diets high in dairy have also been noted in breast cancer tumors/pancreatic cancer, and cancers of the reproductive system.

• Other links: Type 1 diabetes/Parkinson's disease, heart disease, autism and COPD (mucous production).

Review: The impact of cow’s milk-mediated mTORc1-signaling in the initiation and progression of prostate

cancer • “Persistent consumption of cow’s milk proteins in

humans provide highly insulintropic branched-chain amino acids (BCAAs) provided by milk’s whey proteins, which elevate postprandial plasma insulin levels, and increase hepatic IGF-1 plasma concentrations by casein derived amino acids- BCAA’s, insulin and IGF-1 are pivotal activating signals of mTOR.”

• Outcome: calcium from dairy products was positively associated with Pca risk, but not with calcium from other foods.

Nutrition and Metabolism -2012

Mammalian Target of

Rapamycin(mTOR) • Enzyme- “engine of aging” • Rapamycin- experimental drug to extend

lifespan • mTOR is up-regulated in nearly 100% of

advanced human prostate cancers. • Dairy consumption found to be a major

dietary risk factor• Higher Tor associated in breast cancer

MTOR Mechanism

Species specific endocrine signaling system

mTor

Rapid proliferation for cell growth and division

•Each mammalian species has developed its own species-specific magnitude of milk mediated mTOR signaling.

•The strength of mTOR-mediated stimulation of mammalian growth is associated with the total protein and total leucine concentrations in mammalian milk

MTOR Mechanism

Persistent abuse of growth

promoting signaling system

Sustained proliferative signaling-

excessive growth of tumor

cells

Epidemiological association between dairy protein consumption and prostate

cancer

•“The Association between Pca and acne might already point to over

stimulated mTORC1-signaling of the androgen-dependent sebaceous gland and prostate gland during

puberty as the underlying common cause of excessive signal

transduction.” Nutrition and Metabolism -2012

Organic Milk

prostate

Organic Milk

>30% increase

Why•Saturated fat •Increase in energy intake•Hormones-15 sex steroids found in

retail milk. •Bioactive compounds •Protein •D-galactose-(mice/rats) premature

aging, shortened lifespan, chronic inflammation oxidative stress, neurodegeneration.

Cheese/Yogurt

•Fermented milk products showed lower rates of fracture and mortality.

•Positive associations- markers of oxidative stress- decreased inflammation - better HDL - less insulin resistance - lower risk of MI (heart attack)

“ fermented dairy diet seemed to provide a more favorable

biomarker profile than that of a non-fermented dairy diet”

Cheese

•Cheese associated with lower sperm count/abnormal sperm shape and movement, leading to direct testicular damage.

•Cheese is one of the top ten contributors of sodium in the american diet (1 slice of cheese=468mg sodium.

Gut bacteria

Probiotics in the human gut were shown to dramatically improve by 130 million with a prebiotic diet (fruits +vegetables), while the other group of on the probiotic yogurt diet

saw little to no increase in good gut bacteria.

group 1 group 2

deadened dopamine

response in the brain

reduction in reward region of the brain mimicking a

drug addiction

regular ice cream

consumption

dulled dopamine response may

cause us to overeat to

achieve the degree of

satisfaction experienced previously

• The number one source of calcium for Americans is dairy products, along with the #1 source of saturated fat is also dairy products

• EPA estimates that approximately 35% of an adults daily intake of persistent bio-accumulative toxic pollutants is derived from dairy products.

• Skim milk accounted for at least 15 steroid sex hormones found in retail milk.

• US has the highest allowable pus cell (somatic cell) concentration in the world, 300million pus cells are allowed in one glass.

Phytonutrients blocked • Milk has been found to block the absorption of phytonutrients in chocolate.

• We learned that milk totally blocks the beneficial effects of the phytonutrients in tea.

• Ellagic acid (phytonutrient) absorption completely blocked when eaten with cream

• Antioxidant activity of blueberry fruit is impaired by association with milk

Supplements• Calcium Intake and hip fracture risk in men and

women a meta-analysis of prospective cohort studies and randomized controlled trails - Compared calcium supplements with a placebo showed that calcium supplements did not protect against fractures of the hip or other bones.

• calcium supplements + vitamin D Research suggests that calcium only supplements do not protect against fractures and may in fact have an association with increased risk of fractures.

• For men >500mg/day was linked with increase risk of prostate cancer.

• Antacids-contain calcium but do not contain vitamin D, consider taking a separate vitamin D supplement.

Milk Alternatives

“Our deeply-rooted beliefs about the

wholesomeness of milk and dairy

products should be re-considered under carful scientific

evaluation, we just beginning to re-assess the biological effects

of milk and dairy products as food

stuffs.”

•Organic raised dairy products vs. conventional differences?

•When dairy consumption goes down, do other beverages such as soda go up?

•Pointing out the flaws in studies that suggest calcium isn't the primary factor in bone health

•More research on milk alternatives

• Ilich JZ, Kerstetter JE. Nutrition in Bone Health Revisited: A Story Beyond Calcium. J Am Coll Nutr. 2000; 19: 715-737.

• Heaney RP. Evidence for the Role of Dairy Foods in Nutrient Adequacy and Chronic Disease Risk Reduction. J Am Coll of Nut. 2009; 28.

• Black RE, Williams SM, Jones IE, Goulding A. Children who avoid drinking cow milk have low dietary calcium intakes and poor bone health. Am J Clin Nutr. 2002; 76: 675-680.

• Lemon P.W.R. Beyond the Zone: Protein Needs of Active Individuals. J Am Coll of Nut. 2000; 19: 513S-521S.

• Sacks FM. et al., 2001. Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension. New Engl J Med. 2001; 344:3-10.

• Michaelsson K. et al., 2014. Milk intake and risk of mortality and fractures in women and men: cohort studies. BJM. 2014; 349:g6015.

• Owusu W, Willet WC, Feskanich D, Ascherio A, Spiegelman D, Colditz GA. Calcium intake and the incidence of forearm and hip fractures among men. J Nutr. 1997; 127:1782-87.

• Feskanich D, Willet WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997; 87:992-97.

• Heaney RP. Gallagher JC. Johnston CC. Neer R. Parfitt AM. Whedon GD. Calcium nutrition and Bone health in the elderly. Am J Clin Nutr. 1982; 36:986-1013.

• Genkinger JM, Hunter DJ, Spiegelman D, et al. Dairy products and ovarian cancer: a pooled analysis of 12 cohort studies. Cancer Epidemiol Biomarkers Prev. 2006; 15:364–72.

• Ganmaa D, Sato A. The possible role of female sex hormones in milk from pregnant cows in the development of breast, ovarian, and corpus uteri cancer. Med Hypotheses. 2005; 65:1028-37.

• World Cancer Research Fund, American Institute for Cancer Research. Food, Nutrition, physical activity, and the prevention of cancer: a global perspective. Washington DC: AICR, 2007.

• Giovannucci E, Rimm EB, Wolk A, et al. Calcium and fructose intake in relation to risk of prostate cancer. Cancer Res. 1998; 58: 442-447.  

• Giovannucci E, Liu Y, Platz EA, Stampfer MJ, Willet WC. Risk factors for prostate cancer incidence and progression in the Health Professionals Follow-up Study. International Journal of Cancer. 2007; 121: 1571-78.

• Larsson SC, Bergkvist L, Rutegard J, Giovannucci E, Wolk A. Calcium and diary food intakes are inversely associated with colorectal cancer risk in the Cohort of Swedish Men. Am J Clin Nutr. 2006; 83:667-73; quiz 728-29.

• Cho E, Smith-Warner SA, Spiegelman D, et al. Dairy foods, calcium, and colorectal cancer: a pooled analysis of 10 cohort studies. J Natl Cancer Inst. 2004; 96: 1015-22.

• Hyman K, Baron JA, Dain BJ, et al. Dietary and supplemental calcium and the recurrence of colorectal adenomas. Cancer Epidemiol Biomarkers. Prev 1998; 7:163-68.

• Feskanich D, Bischoff-ferrari HA, Frazier AL, Willett WC. Milk consumption during teenage years and risk of hip fractures in older adults. JAMA pediatr. 2014; 168(1): 54-60.  

• Arora RB, Saxena KN, Choudhury MR, Choudhury RR. Sperm studies in Indian men. Fertil Steril. 1961; 12: 365-367.  

• Jensen TK, et al. High dietary intake of saturated fat is associated with reduced semen quality among 701 young Danish men from the general population. Am J Clin Nutr. 2013; 97(2):411-9.

• Afeiche MC, et al. Dairy intake and semen quality among men attending a fertility clinic. Fertil Steril. 2014; 101(5): 1280-7.

• Hartmann S, Lacorn M, Steinhart H. Natural occurrence of steroid hormones in food. Food Chemistry Volume. 1998; 62:7-20.

• Aksglaede L, Skakkebaek NE, Andersson A. The sensitivity of the child to sex steroids: possible impact of exogenous estrogens. Hum Reprod Update. 2006; 12(4):341-9.

• Adebamowo CA, Spiegelman D, Danby FW, Frazier AL, Willet WC, Holmes MD. High school dietary intake and teenage acne. J Am Acad Dermatol. 2005; 52(2): 207-14.

• Danby FW. Acne and milk, the diet myth, and beyond. J Am Acad Dermatol. 2005;52(2):360-2.

• Danby FW. Re: Endogenous ex hormones and prostate cancer: a collaborative analysis of 18 prospective studies. JNCI J Natl Cancer Inst. 2008;(19): 1412-1413.

• Melnik B. Milk consumption: Aggravating factor of acne and promoter of chronic diseases of western societies. J Dtsch Dermatol Ges.2009;(4) 364-370.

• Jewell JL, Guan KL. Nutrient signaling to mTOR and cell growth. Trends Biochem Sci. 2011; 3(4):206-220.

• Johnson SC, Rabinovitch PS, Kaeberlein M. MTOR is a key modulator of ageing and age-related disease. Nature. 2013; 493(7432): 338-345.

• Michels KB, Ekbom A. Caloric restriction and incidence of breast cancer. Jama. 2004; 291(10): 1226-1230.

• Melnik BC, John SM, Carrera-Bastos P, Cordain L. The impact of cows milk-mediated mTORC1-signaling in the initiation and progression of prostate cancer. Nutr Metab. 2012; 9(1): 74.

• Shaum J, Schuda L, Wu C, Sears R, Ferrario J, Andrews K. A national survery of persistent, bioaccumulative, and toxic (PBT) pollutants in the United States milk supply. J Expo Anal Environ Epidemiol. 2003; 13(3): 177-86.