6 Dairy Myths Debunked by Food and Nutrition Scientist

Myth 1: Does dairy make you gain weight?

Dairy products such as milk and cheese are frequently criticised for their high fat content. However, milk is packed with nutrients such as calcium, zinc, magnesium, phosphorus, protein, and healthy fats.

Dr Emma Beckett highlights that the fat in cow's milk is often misunderstood. Milk’s fat content is often criticised unfairly. While trans fats and certain saturated fats can be linked to heart disease, the Australian Heart Foundation states that full-fat dairy can still be a part of a healthy diet.

Research from the Heart Foundation indicates that milk can actually have a neutral or positive effect on body weight. "The idea that milk leads to weight gain is not supported by evidence," Beckett explains. "Avoiding milk during critical growth periods can actually impact bone health due to reduced calcium intake."

It is possible that milk might even aid in weight control. "Milk is incredibly satiating," Beckett adds. "Its combination of protein and fats helps you feel fuller for longer, reducing overall food intake throughout the day."

Moderation is key. No single food is inherently ‘fattening’; it's the overall quality and quantity of the diet that matters. Dairy can be part of a healthy diet when consumed mindfully.

Myth 2: Is dairy causing my bloating?

The claim, "I cut out dairy, and my stomach issues vanished," is common among those with digestive pains. However, Dr Emma Beckett clarifies that bloating is often misattributed to dairy consumption. "Lactose intolerance happens when the body lacks lactase, the enzyme needed to digest lactose, leading to bloating and abdominal pain," she explains.

Self-diagnosis can often be misleading. Beckett says: “It's not always lactose causing the issue; sometimes, it's the combination of foods or even the timing of consumption. Many people consume milk with breakfast and associate any morning discomfort with dairy.”

For those with lactose intolerance, complete dairy avoidance isn't always necessary. "A common misconception is that lactose intolerance means you must avoid dairy entirely," Beckett explains. Many people can tolerate small amounts of milk throughout the day or when consumed with food. Lactose tolerance varies, and most individuals can consume some dairy without issues.

To avoid cutting out dairy unnecessarily, Beckett suggests trying a2 Milk® as an alternative. a2 Milk® comes from specially selected cows that naturally produce milk free from A1 protein, which may be easier on digestion than ordinary milk when consumed as part of a healthy, varied diet. "Most dairy milk contains two types of beta-casein protein, A2 and A1, which are digested differently. The a2 Milk Company focuses on cows that produce milk that is naturally free from A1 protein," Beckett says. This results in natural milk with a slightly different composition, potentially offering a more comfortable experience for those sensitive to regular milk.

Additionally, The a2 Milk Company also offers a lactose free range that is both free from lactose, and naturally free from the A1 protein. This option provides a great alternative for those who need to avoid lactose altogether.

Myth 3: Does milk cause phlegm, mucus and congestion?

The belief that milk increases mucus production has been around for centuries. However, this has no scientific basis. Many double-blind clinical trial studies have compared mucus and phlegm production in people who drank milk versus those who drank a non-dairy placebo. In these studies, no changes were found in mucus levels.

Dr Emma Beckett elaborates, "There have been studies where they've given people milk when they have allergies causing respiratory symptoms. It's been done with common cold and asthma, and there hasn't been a change in the mucus production because of drinking the milk." She explains that the creamy texture of milk may create the illusion of more coating in the airways, but there is no real impact. "So, it's safe for you if you've got a cold or if you've got respiratory allergies going on."

Myth 4: Can milk cause skin issues?

Whether milk affects your skin really comes down to the individual, according to Dr Emma Beckett. "There is actually some evidence that some people with acne will benefit from avoiding milk. We are not sure why that happens, but some studies have shown that dairy can cause breakouts for some people."

However, there is no proven link between dairy and other skin issues and conditions, such as eczema or psoriasis. Some evidence actually suggests that proteins in milk can improve skin elasticity and overall skin health.

Myth 5: Is skimmed milk just watered down regular milk?

While skim milk may appear more watery, Dr Emma Beckett assures that it is not diluted. "It's called skim because it skims the fat off the milk," she explains. This process reduces the fat content but retains essential nutrients like calcium, protein, and vitamins, resulting in fewer calories.

"When you take the fat out, there's actually more room for all the other good things," Beckett says. "Your glass of skim milk has more protein and nutrients."

Some people also believe that skim milk is sweeter, however skim milk has no added sugars. The perceived sweetness comes from the absence of fat, making the natural lactose more noticeable. "People believe that the milk industry is adding sugar to make skim milk more palatable, but that’s just not true," Beckett clarifies.

Myth 6: Is plant-based milk healthier for you?

While plant-based milks can be a healthy alternative, Dr Emma Beckett explains that they are not necessarily more nutritious than cow’s milk. "Plant-based milks vary greatly in their nutritional content," she says. "Some are fortified with vitamins and minerals to match the nutrient profile of cow's milk, but others can be lacking in protein and essential nutrients."

We often think, ‘Whole grains are good, so milk from grains must be good too’. However, many plant-based milks contain as little as two percent of the original ingredient. It's crucial to choose fortified options and read labels carefully.

Additionally, Beckett points out the differences in natural nutrient content. "Plants don't naturally contain the same nutrients as milk. To match dairy's benefits, nutrients like calcium are added to plant-based milks," she says. But there's a catch. "Even if they match on the label, they don't in bioavailability and bioaccessibility," Beckett says. This means the body may not absorb the added nutrients as effectively as in cow's milk. "Calcium in milk is in a suspension, aiding its absorption in the gastrointestinal tract. In plant-based milks, it's not, which is why shaking these products is crucial."

Therefore, it's important to choose fortified options if opting for plant-based milks and read labels carefully, ensuring a balanced diet.

Consider a2 Milk® for digestive discomfort

Understanding the facts behind these common dairy myths can help you make informed dietary choices. For those who experience digestive discomfort when consuming ordinary milk, a2 Milk® is worth a try. a2 Milk® is naturally A1 protein free and also comes in lactose free. Always consider individual health needs and consult healthcare professionals for personalised dietary advice.