Milk is for calves, not humans? Nine myths and facts about dairy products →

Dairy products are very nutritious and can be an important part of daily diet. The Dietary Guidelines for Chinese Residents recommends that adults consume 300-500 ml of milk or equivalent amount of dairy products per day, but the average daily intake of Chinese people is only about 100 ml. In addition to some people not being used to the taste of dairy products, some people are afraid to drink milk or are unwilling to drink milk because of some rumors on the Internet. Here I list the nine most common dairy rumors and truths, hoping to help everyone fully understand dairy products and their health benefits.

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Milk is for calves to drink, not for humans?

Truth: Milk is an important food source for humans and has a history of thousands of years of consumption. Interpretation: First, humans have been consuming milk and its products for thousands of years and have long been integrated into human food culture. Second, domesticating animals and providing humans with meat, eggs, milk and other foods is the wisdom of humans to conquer nature. In addition, by improving technology and management levels, animal husbandry can fully achieve harmonious coexistence with nature and sustainable development.

Do cows produce milk by injecting hormones?

Truth: The milk production of dairy cows mainly depends on breeding management, and hormones are not needed. Interpretation: At present, most countries and regions such as EU member states, Canada, Australia, New Zealand and China prohibit the use of bovine growth hormones for animal welfare reasons. my country's laws and regulations stipulate that growth hormones are not allowed to be added to feed. Secondly, through scientific feeding and management, dairy cows can provide sufficient raw milk without hormone injections. In addition, the milk production cycle of dairy cows is about 280 to 300 days, which is achieved through scientific cycle management, not by hormone injections.

Is skim milk healthier than whole milk?

The truth: People with high blood lipids can choose skim or low-fat milk, and others can choose whole milk or skim milk according to their preferences. Interpretation: First of all, we should pay attention to the total amount of dietary fat intake. Whole milk provides fat as well as high-quality protein and calcium. Instead of controlling milk fat, it is better to reduce cooking oil. Secondly, whole milk can provide a better sense of fullness, and the aroma and mellow taste brought by milk fat are incomparable to skim milk. For people with high blood lipids, skim or low-fat milk may be a better choice, and for others, they can choose according to their preferences.

Are Chinese people not suitable for drinking milk?

The truth: Most Chinese people have varying degrees of lactose intolerance, but a reasonable intake of dairy products can alleviate or even avoid lactose intolerance. Interpretation: About 65% of the world's population has varying degrees of lactose intolerance, which manifests as abdominal distension, bowel sounds, diarrhea, etc. after drinking milk. Although East Asia is a high-incidence area for lactose intolerance, lactose intolerance does not mean that you cannot drink milk. A reasonable intake of dairy products can alleviate or even avoid lactose intolerance. For example, you can drink milk in small amounts and multiple times to gradually improve intestinal adaptability; you can combine milk with other foods to buffer intestinal reactions; you can choose fermented products such as yogurt and cheese; you can also choose milk treated with lactase.

Can't milk be paired with orange juice? Will it be incompatible with other foods?

Truth: There is no such thing as "food incompatibility". Milk can be freely paired with other foods. Interpretation: First of all, there is no such thing as "food incompatibility". Milk and other foods can be freely paired according to personal preferences. Secondly, there are many acidic substances in orange juice, which can make the protein in milk clump and precipitate. This is a normal phenomenon. Milk will also precipitate under the action of gastric acid. This is a normal digestion process and does not affect nutrient absorption.

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Can diabetics drink milk and yogurt?

Truth: Diabetics can drink milk, yogurt, and eat cheese. Interpretation: 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 food and can be drunk by diabetics. Milk treated with lactase will become sweeter, but there is no need to worry because it does not contain sugar. The sugar added to yogurt is mainly used to balance the sour taste. 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. The GI value of yogurt without sugar is even lower. In addition, cheese can also be chosen.

Does milk cause cancer?

The truth: Milk does not cause cancer, but it is likely to reduce the risk of colorectal cancer. Interpretation: There is no reliable scientific evidence that "milk causes cancer". On this topic, the conclusions from the World Cancer Research Fund and the American Institute for Cancer Research can be used as a reference: strong evidence shows that dairy products are likely to reduce the risk of colorectal cancer; while the evidence that milk causes an increased risk of breast cancer and prostate cancer is insufficient and contradictory.

Does room temperature milk have a long shelf life because preservatives are added?

Truth: The shelf life is related to the processing technology, and ambient temperature milk does not need to be added with preservatives. Interpretation: The shelf life of milk is related to the processing technology. The processing technology of ambient temperature milk is to use instant high temperature sterilization and aseptic packaging technology to keep the final product sterile and isolate the entry of external microorganisms. Since there are no microorganisms, there will be no corruption and deterioration, and it can be stored for several months or even longer without preservatives.

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Is ambient temperature milk less nutritious than pasteurized milk?

The truth: Both ambient temperature milk and pasteurized milk are good sources of nutrition, suitable for different storage methods and consumption scenarios. Interpretation: The core nutrients of milk are milk protein and milk calcium, and there is no absolute difference between pasteurized milk and ambient temperature milk in these two indicators. The nutritional composition table is a more intuitive basis for selection. The main difference between the two is the storage method and consumption scenario. Since ambient temperature milk does not rely on the cold chain, it can not only supply cities, but also meet the consumption needs of rural and remote areas. In addition, the flavors of the two are slightly different, and consumers can freely choose according to their preferences.

Author: Chen Junshi, Academician of the Chinese Academy of Engineering, Researcher at the National Center for Food Safety Risk Assessment

Editor: Ding Zong