Why Dairy May Not Be The Best Source of Calcium
For years, we’ve been bombarded with marketing messages and told that we need milk to build strong bones, but the truth is, we don’t actually have a biological need for animal milk, if not for our own mother’s milk as infants, and dairy may not actually be the best source of calcium for everyone.
Why dairy may not be the best source of calcium for everyone
1/ Many adults are lactose intollerant
As infants, we produce an enzyme called lactase, which helps us digest the lactose in our mothers milk. Once we stop nursing, and our bodies become accustomed to consuming other foods, we lose our ability to produce lactase in sufficient amounts to digest lactose, at least in the amount recommended to us by the dairy industry.
To be clear, an intollerance is not the same as an allergy. When someone is allergic to milk, or anything for that matter, even the smallest amount can cause a serious reaction. Intollerance is different, the symptoms and severity vary from one person to the next and it may not always be obvious that you have one.
The most obvious symptoms of dairy intollerance include bloating, gas, diarreah, constipation and other gastrointestinal issues. However, in some people it manifests differently, causing skin related issues such as acne, psoriasis, or eczema. The cause of the symptoms may not be easily attributable to dairy, but once eliminated, in many cases these symptoms improve.
A study suggests that only 5-15% of Northern Europeans are lactose intollerant while as many as 90% of East Asians and African’s are estimated to be lactose intollerant. That’s a huge discrepancy, because it all depends on your genes.
It’s also worth noting that many people go undiagnosed because their symptoms may not be so obvious. I live with psoriasis flare ups for 20 years before anyone suggested that dairy might be an issue and once I eliminated it from my diet, I saw massive improvements.
2/ Animal milk is meant to grow a baby calf
Just as a mother’s milk is formulated to grow her human baby, an animal mother’s milk is especially formulated to grow her baby, whether it be a dog, cat, cow, sheep or goat. The concentration mix of protein, fats, carbohydrates and micronutrients is very specific. Cow’s milk contains twice the amount of protein as human milk, because a baby cow is meant to doube it’s size in 45 days, while a baby human is meant to double in size in 6 months and is the reason why dairy based infant formula is “formulated” to resemble a human mother’s milk. This alone should be a clue that animal milk was not intended for humans.
3/ Milk increases IGF-1 (insulin like growth factor)
IGF-1 is a hormone that we produce naturally and research has proven that our IGF-1 increases when we consume milk. While this could be seen as positive during periods of growth, it's been a source of concern for adults. Some research suggests that it may cause cancerous tumors to grow. This is a concern for those with existing tumors obviously, and while there is no scientific evidence to suggest that IGF-1 causes tumors, dairy may present risk factors for those with undiscovered/undiagnosed tumours.
4/ Milk contains inflammatory compounds
The protein found in cow's milk (A1 beta-casein) has been found to promote gastrointestinal inflammation and digestive issues. To make matters worse, conventionally raised and factory farmed animals are fed diets rich in inflammatory omega 6 fatty acids that end up in the milk and dairy products that are sold and consumed.
5/ Milk contains hormones, antibiotics and pesticides
While organic sources of dairy may not contain antibiotics or pesticides, they still contain hormones that are naturally produced by the cow. Lactation requires pregnancy and whether it’s real or hormone induced, pregnancy is accompanied by a surge in hormones. Animals may also be given supplemental hormones to increase lactation and milk production.
All of these hormones, natural and synthetic, end up in the milk and dairy products and make their way into our bodies. Some research indicates that they do not end up in our blood stream and are metabolized by our liver first. While this is positive on one end, it's problematic on the other as it puts an uneccesary burden on our liver, which already has enough to deal with.
6/ Milk Does Not Prevent Bone Fractures
Contrary to what we’ve been told about milk and strong bones, several studies have shown that there is no link between increased milk consumption and reduced bone fractures. In fact, the opposite was true in some studies, showing that those who drank more milk had higher risk of fractures [1, 2, 3]
7/There are plenty of dairy free sources of calcium
Contrary to popular belief, milk and dairy products are not the only abundant sources of calcium nor are they essential for a balanced diet. Afterall, most animals get their calcium needs from plants and/or supplements.
What are the best Dairy Free Sources of Calcium?
Here are some excellent dairy free calcium rich options to include in your diet daily.
Fish:
Sardines
Canned Salmon with the bone in
Soy Products:
Tempeh
Tofu
Soy Milk
Tahini, Sesame Seeds (and other Nuts & Seeds)
Tahini
Sesame Seeds
Almonds
Brazil Nuts
Dried Fruits
Dried Figs
Dried Apricots
Dark Leafy Greens
Kale
Spinach
Cabbage
Watercress
Other Vegetables
Okra
Broccoli
Other Foods
Calcium Fortified Oat Milk
Chickpeas
How to maximize non dairy calcium absorption
In order to maximize the absorption of calcium from non-dairy sources, you’ll need to add a source of Vitamin D and some healthy fats to your meal.
Vitamin D works in tandem with calcium to build strong bones and healthy fats are necessary for proper vitamin D absorption.
Healthy Fats include foods rich in monounsaturated and polyunsaturated fats like like extra virgin olive oil, avocados and avocado oil, nuts, seeds and more specifically omega 3 essential fatty acids like salmon, sardines, mackerel (both DHA and AHA), walnuts, flax seeds and their oils (AHA).
Good sources of vitamin D, besides sun exposure, are oily fish such as salmon, sardines, herring and mackerel, egg yolks and vitamin D3 supplements.
How to replace dairy without relying on overly processed non-dairy alternatives?
Replace your Milk with:
Storebought dairy free milk such as soy or oat
Homemade Tahini Milk: Blend 1 tbsp of tahini with 1 cup of filtered water and 1 (previously soaked) dried fig for an extra calcium boost
Replace your cream cheese with nut cheese
Look for brands with minimal ingredient listed on the labels. The ingredient list should read nut (almonds, cashews, etc…), water, salt and possibly bacterial cultures, herbs and/or spices.
Replace your parmiggiano with:
Add 1/3 cup of nuts/seeds, 2 tablespoons of nutritional yeast and a pinch of fine sea salt to a food processor or spice grinder and run on high speed until you have a fine powder. Don't over process or the nuts will release too much oil and it will start to clump.
Gomasio aka toasted sesame salt - you’ll need 1/2 teaspoon of fine sea salt per 2 tablespoons of sesame seeds. Toast the sesame seeds over medium heat in a dry pan for about 3 to 5 minutes or until slightly golden, then stir in the salt and continue toasting for about 30 seconds. Remove from heat and let it cool completely, then grind using a mortar and pestle or by pulsing a few times in a spice grinder.
Replace your Butter with:
Oil: my top choice are Extra Virgin Olive Oil, Avocado Oil and Coconut Oil
Ghee, while technically still a dairy product, is butter that is heated until the protein and sugar separate from the fat. The fat is then filtered to produce ghee, a clarified butter, that is lactose and casein free. It lends itself well to high heat cooking and has been touted for it’s many healing properties. I’ve yet to try making my own, but here’s a link to a great tutorial on making your own Ghee.
How to consume dairy responsibly
If you enjoy dairy and don’t want to cut it out of your diet, you can still consume it responsibly and in moderation (aka not at every meal or even every day). Reserve your dairy consumption for when you really want something authentic like a pizza with mozzarella di bufala or feta crumbled on top of a Greek salad.
When you do eat dairy, be sure to make better choices:
Chose organic, pasture raised sources to minimize exposure to pesticides and hormones
Enjoy kefir or non sugar added yogurt as they are fermented and contain beneficial bacteria and enzymes
Opt for goat or sheep’s dairy, as it contains a less inflammatory type of casein and is closer in composition to human milk
Chose traditional/authentically made ricotta, as it’s made of whey and does not contain any lactose or casein.
Use cheese as a condiment, and not a main ingredient in your meal. Think a small grating of parmiggiano on top of your pasta, or your favourite goat cheese crumbled on top of your salad or in your sandwich.
The Bottom Line
While it’s true that dairy is an excellent source of protein, calcium, vitamin D, B12 and many other essential nutritients, it may not always be the best choice for us and those nutrients are a plenty in many other whole foods available to us. A diet rich in colourful plant foods, healthy fats, and quality protein is the best way to maximize nutrient intake and absorption. If you chose to include dairy, do so carefully and mindfully.
