How does milk affect cholesterol levels. What is the relationship between eggs, meat, and dairy products and high cholesterol. Can these foods be included in a cholesterol-friendly diet. What are the recommended intake levels for cholesterol.

Understanding Cholesterol: The Good, The Bad, and The Essential

Cholesterol often carries a negative connotation, but it’s crucial to understand that not all cholesterol is harmful. In fact, cholesterol plays vital roles in our body, including cell membrane formation, hormone production, and vitamin D synthesis. However, when cholesterol levels become imbalanced, it can lead to health concerns.

There are two main types of cholesterol:

• Low-density lipoprotein (LDL) – often referred to as “bad” cholesterol
• High-density lipoprotein (HDL) – known as “good” cholesterol

HDL cholesterol helps remove excess cholesterol from the bloodstream, while high levels of LDL cholesterol can lead to plaque buildup in arteries, increasing the risk of heart disease, stroke, and heart attacks.

What are the optimal cholesterol levels?

According to the American Heart Association (AHA), the optimal LDL cholesterol level should be less than 100 mg/dL. A level between 130 and 159 mg/dL is considered borderline high. For HDL cholesterol, higher levels are better, with the AHA recommending at least 60 mg/dL.

The Role of Diet in Managing Cholesterol Levels

While the liver naturally produces all the cholesterol our body needs, the food we consume also contributes to our overall cholesterol levels. Foods high in saturated fats, trans fats, and dietary cholesterol can increase LDL cholesterol levels in the blood.

For individuals diagnosed with high cholesterol, dietary changes are often recommended. However, this doesn’t necessarily mean completely eliminating eggs, meat, and dairy from your diet. The key lies in making informed choices about the types of foods you consume and how you prepare them.

How much dietary cholesterol is recommended?

The Mayo Clinic suggests that individuals with high LDL cholesterol should limit their daily cholesterol intake to 200 mg or less. It’s important to read food labels carefully and plan meals accordingly to stay within this recommendation.

Eggs and Cholesterol: Debunking the Myths

Eggs have long been associated with high cholesterol, but recent studies have challenged this perception. According to the Cleveland Clinic, eggs are rich in antioxidants, protein, and essential nutrients. These antioxidants have been linked to lower rates of cardiovascular disease, high blood pressure, and certain cancers.

Can people with high cholesterol eat eggs?

Contrary to popular belief, moderate egg consumption is acceptable even for individuals with high cholesterol. Research indicates that eating eggs in moderation (about 4 to 6 eggs per week) doesn’t significantly increase cholesterol levels compared to completely eliminating eggs from the diet.

Meat Consumption and Cholesterol Management

Including meat in a cholesterol-friendly diet is possible with careful selection and preparation. The key is choosing leaner cuts of meat and employing healthier cooking methods.

What are the best meat options for a low-cholesterol diet?

When selecting meat, opt for leaner cuts such as:

• Lean beef: chuck, sirloin, or loin
• Lean pork cuts: tenderloin or loin chops
• Lamb: cuts from the leg, arm, and loin
• Ground beef with 90% or higher lean meat content

It’s also advisable to choose meats labeled “choice” or “select” rather than “prime,” as the latter typically indicates higher fat content.

How should meat be prepared to minimize cholesterol impact?

The cooking method is just as important as the cut of meat when it comes to managing cholesterol intake. Consider these healthier cooking options:

1. Trim visible fat before cooking
2. Opt for grilling, broiling, roasting, or baking instead of frying
3. Use a rack to catch fat drippings while cooking
4. For meat-based dishes like stews, cook a day in advance and refrigerate to allow fat to solidify for easy removal

Dairy Products and Their Impact on Cholesterol

Dairy products offer numerous health benefits, particularly in terms of bone health. They are rich in calcium, potassium, and vitamin D. However, whole-fat dairy products can contribute to increased LDL cholesterol levels due to their high saturated fat content.

Are all dairy products bad for cholesterol?

Not all dairy products have the same impact on cholesterol levels. Low-fat and fat-free dairy options can be part of a heart-healthy diet. These products retain the nutritional benefits of dairy without the high levels of saturated fat found in whole-fat versions.

What are some cholesterol-friendly dairy alternatives?

Consider incorporating these lower-fat dairy options into your diet:

• Skim or 1% milk
• Low-fat or fat-free yogurt
• Reduced-fat cheeses
• Plant-based milk alternatives (e.g., almond milk, soy milk)

Strategies for a Cholesterol-Friendly Diet

Managing cholesterol through diet doesn’t mean completely eliminating certain food groups. Instead, it involves making smarter choices and adopting healthier eating habits.

How can one create a balanced, cholesterol-friendly meal plan?

Consider these strategies for maintaining a cholesterol-friendly diet:

1. Focus on portion control, especially for high-cholesterol foods
2. Incorporate more plant-based proteins like beans, lentils, and tofu
3. Choose whole grains over refined grains
4. Increase consumption of fruits, vegetables, and fiber-rich foods
5. Opt for healthy cooking oils like olive oil or avocado oil
6. Include fatty fish rich in omega-3 fatty acids, such as salmon or mackerel

The Role of Lifestyle Factors in Cholesterol Management

While diet plays a significant role in managing cholesterol levels, other lifestyle factors are equally important. A holistic approach to cholesterol management includes regular physical activity, maintaining a healthy weight, and avoiding harmful habits.

How does exercise impact cholesterol levels?

Regular physical activity can help improve cholesterol levels by:

• Increasing HDL (good) cholesterol
• Reducing LDL (bad) cholesterol and triglycerides
• Helping maintain a healthy weight
• Improving overall cardiovascular health

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week for adults.

What other lifestyle changes can help manage cholesterol?

In addition to diet and exercise, consider these lifestyle modifications:

1. Quit smoking or avoid secondhand smoke
2. Limit alcohol consumption
3. Manage stress through techniques like meditation or yoga
4. Get adequate sleep (7-9 hours per night for adults)
5. Maintain a healthy body weight

Understanding Cholesterol-Lowering Medications

While dietary and lifestyle changes are the first line of defense against high cholesterol, some individuals may require medication to effectively manage their cholesterol levels. It’s important to work closely with a healthcare provider to determine the best treatment plan.

What types of medications are used to lower cholesterol?

Common cholesterol-lowering medications include:

• Statins: These drugs block a substance needed to make cholesterol in the liver
• Bile acid sequestrants: These medications help remove cholesterol from the blood
• Cholesterol absorption inhibitors: These drugs reduce the absorption of cholesterol from the small intestine
• PCSK9 inhibitors: These injectable medications help the liver remove more LDL cholesterol from the blood

Are cholesterol-lowering medications suitable for everyone?

The decision to use cholesterol-lowering medication depends on various factors, including:

1. Your current cholesterol levels
2. Your overall cardiovascular risk
3. Your age and general health
4. The effectiveness of lifestyle changes in managing your cholesterol
5. Potential side effects and interactions with other medications

It’s crucial to have a thorough discussion with your healthcare provider to determine the most appropriate treatment approach for your individual situation.

The Importance of Regular Cholesterol Monitoring

Regular monitoring of cholesterol levels is essential for maintaining cardiovascular health and assessing the effectiveness of lifestyle changes or medication. The frequency of cholesterol tests may vary depending on individual risk factors and current health status.

How often should cholesterol levels be checked?

The general recommendations for cholesterol screening are:

• For adults with no risk factors: Every 4-6 years
• For adults with cardiovascular risk factors: More frequently, as advised by a healthcare provider
• For children and adolescents: Once between ages 9-11, and again between ages 17-21

What does a cholesterol test involve?

A standard cholesterol test, also known as a lipid panel or lipid profile, typically measures:

1. Total cholesterol
2. LDL (bad) cholesterol
3. HDL (good) cholesterol
4. Triglycerides

The test usually requires a blood sample taken after fasting for 9-12 hours. However, some newer tests can provide accurate results without fasting.

Debunking Common Cholesterol Myths

There are many misconceptions surrounding cholesterol and its impact on health. Understanding the facts can help individuals make more informed decisions about their diet and lifestyle.

Is all cholesterol bad for health?

No, not all cholesterol is harmful. HDL cholesterol plays a crucial role in removing excess cholesterol from the bloodstream. It’s the balance between HDL and LDL cholesterol that’s important for overall health.

Do only overweight people have high cholesterol?

While being overweight can increase the risk of high cholesterol, people of any weight can have high cholesterol levels. Factors such as genetics, diet, and lifestyle all play a role in determining cholesterol levels.

Can young people ignore cholesterol concerns?

High cholesterol can affect people of all ages, including children and young adults. It’s important to adopt healthy habits early in life to prevent cholesterol-related issues later on.

The Future of Cholesterol Management

As our understanding of cholesterol and its impact on health continues to evolve, new approaches to cholesterol management are emerging. Researchers are exploring innovative treatments and personalized strategies to better address individual cholesterol concerns.

What new treatments are being developed for high cholesterol?

Some promising areas of research include:

• Gene therapy to correct genetic causes of high cholesterol
• New classes of medications that target different aspects of cholesterol metabolism
• Personalized nutrition plans based on genetic profiles
• Advanced imaging techniques to better assess cardiovascular risk

How might cholesterol management change in the future?

Future approaches to cholesterol management may include:

1. More individualized treatment plans based on genetic and lifestyle factors
2. Increased use of technology for real-time monitoring of cholesterol levels
3. Integration of artificial intelligence to predict cardiovascular risk and optimize treatment strategies
4. Greater emphasis on preventing high cholesterol through early intervention and education

As research continues to advance our understanding of cholesterol and its impact on health, individuals can take proactive steps to manage their cholesterol levels through a combination of diet, exercise, and medical guidance. By making informed choices about foods like eggs, meat, and dairy, and adopting a heart-healthy lifestyle, it’s possible to maintain optimal cholesterol levels and promote overall cardiovascular health.

Are Eggs, Meat, and Dairy Bad for High Cholesterol?

You don’t have to completely stop eating eggs, meat, and dairy products to be more cholesterol-friendly. But it may be beneficial to change your eating habits to help lower cholesterol.

True or false? Eggs, dairy, and meat are bad for you

If you’ve been diagnosed with high cholesterol, should you completely eliminate eggs, meat, and dairy from your diet? Not necessarily. Reducing the amount of unhealthy fats you consume is vital to lowering your high cholesterol.

But you don’t have to completely rid your diet of eggs, meat, and dairy products to make it more cholesterol-friendly. You can incorporate these foods into your diet in a healthy way. The key to enjoying them all comes down to:

• how you prepare these foods
• how often you eat them
• how often you substitute healthier options

Cholesterol usually has a negative connotation. But not all cholesterol is bad. There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL cholesterol is known as “good” cholesterol. It helps to remove dangerous cholesterol from the blood so it can be eliminated by the body.

LDL is called “bad” cholesterol. When too much of it is present in the blood, it causes a buildup of plaque on the arterial walls in the heart and brain. When left untreated, this buildup of plaque can lead to:

• heart disease
• stroke
• heart attack

Cholesterol serves vital functions for your body. It aids in important jobs such as:

• making the outer coating of cells
• making the bile acids to digest food
• producing vitamin D and hormones

All of the cholesterol you need is produced naturally in the liver, according to the American Heart Association (AHA). The remainder of the cholesterol in your body is derived from the food you eat. Cholesterol becomes a health hazard when too much of it is present in the blood.

For some people, genetics cause their liver to produce too much LDL (bad) cholesterol. A contributor to high LDL cholesterol is consistently eating foods high in:

• saturated fat
• trans fat
• cholesterol

Cholesterol is only present in animal products, including meat and dairy products.

According to the AHA, the optimal LDL level in the body is less than 100 mg/dL. A level of 130 to 159 mg/dL is considered borderline high. Since HDL (good) cholesterol is protective, a higher number is better. The ADA recommends an HDL of at least 60 mg/dL.

The Mayo Clinic recommends those with high LDL cholesterol to limit their daily cholesterol intake to 200 mg or less. Keep this number in mind when planning your meals throughout the day. Read food labels carefully to make sure you don’t consume more than the recommended amount.

Eggs are thought to be taboo when it comes to the topic of cholesterol. However, multiple studies show that eggs are not evil. According to the Cleveland Clinic, eggs are high in:

• antioxidants
• protein
• nutrients

The antioxidants in eggs have been associated with lower rates of:

• cardiovascular disease
• high blood pressure
• cancer

Eating eggs in moderation, about 4 to 6 eggs per week, is acceptable, even for people with high cholesterol, according to the Cleveland Clinic. Research shows that people who eat eggs in moderation don’t show an increase in their cholesterol levels compared to those who eliminate eggs completely from their diet. The key is eating eggs in moderation.

Creating a healthy meal plan to maintain your cholesterol doesn’t mean you have to omit meat altogether. While some types of meat are high in saturated fat, there are plenty of leaner options.

You can safely include meat in your diet. It just depends on the type of meat you choose and how you prepare it. Select leaner cuts and smaller portions of meat (less than 3 ounces), such as:

• lean beef: chuck, sirloin, or loin
• lean pork cuts: the tenderloin or loin chop
• lamb: cuts from the leg, arm, and loin
• ground beef that’s made of 90 percent or higher lean meat
• meats labeled “prime” mean they’re higher in fat; look for meats labeled “choice” or “select”

How you cook meat is just as important as the cut of meat. Don’t select a lean cut of pork tenderloin and then deep fry it or prepare a cream-based sauce to go with it. That negates the benefits of the lean cut of pork. Adopt these healthier cooking options:

• Trim as much visible fat as possible before cooking.
• Grill, broil, roast, and bake instead of frying.
• Use a rack to catch fat drippings and juices while cooking.
• Cook meat-based dishes, such as stew, a day in advance. Once refrigerated, the fat solidifies and rises to the top, which you can remove.

Consuming dairy products is known to have health benefits, especially in strengthening bones. Dairy products are high in:

• calcium
• potassium
• vitamin D

Consuming whole-fat dairy products can have the unwanted health effect of increasing your LDL cholesterol levels. They are high in saturated fat and cholesterol. Replace them with healthier, low fat options including:

• 1 percent milk or skim milk
• low-fat cheeses such as low-fat cottage cheese, part-skim milk mozzarella, and ricotta
• sorbet or sherbet
• low-fat or fat-free frozen yogurt or ice cream
• low-fat yogurt

Best and Worst Milks to Drink for Your Cholesterol Levels

By Amy KraftMedically Reviewed by Michael Cutler, DO, PhD

Reviewed: June 9, 2022

Medically Reviewed

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The milk aisle is changing, now offering a growing number of options for what to pour on your cereal or drink down as a late-night snack. But what do the newer types of milk mean for your heart health if you have high cholesterol? Old-fashioned cow’s milk, for example, is loaded with calcium and vitamins A and D, which are all good for your heart and overall health. But too much of the saturated fat and cholesterol in whole milk — and even in 2 percent milk — may counteract those health benefits. When you’re trying to get to healthy cholesterol levels, you’ll want to limit the amount of saturated fat in your diet.

Alternative milks can provide similar nutritional benefits if you’re watching your cholesterol, are lactose intolerant, vegan, or allergic to certain proteins in cow’s milk; or if you simply prefer something other than cow’s milk. “People choose a milk based on tolerability and taste — in addition to health beliefs,” says Deborah Krivitsky, RD, a dietitian based in Boston. “Each milk will provide different pluses and minuses.”

Organic Cow’s Milk: Good for Protein, Bad for Cholesterol

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Whole cow’s milk contains around 160 calories, 5 grams (g) of saturated fat, and 35 milligrams (mg) of cholesterol in a 1 cup — or 8 ounce (oz) — serving. “It’s a tremendous source of protein and nutrients, contains essential vitamins and minerals, and provides a third of a person’s daily recommended intake of calcium,” Krivitsky says. Cow’s milk also contains potassium, which may help prevent high blood pressure (hypertension). What’s more, a study published in Food Science & Nutrition found that grass-fed dairy cows produce milk with the highest levels of omega-3 compared with other cows, which is important because omega-3s promote heart health.

But when it comes to your cholesterol levels, “high-fat dairy could get you into trouble,” says John Day, MD, a cardiologist in Salt Lake City. Saturated fat in your diet raises LDL (“bad”) cholesterol, which increases your risk of heart disease and stroke, according to the American Heart Association. If you drink cow’s milk, most doctors recommend low-fat or nonfat versions. A 1-cup serving of skim milk has around 83 calories, no saturated fat, and only 5 mg of cholesterol.

Raw Cow’s Milk: A Full Dairy Alternative, but at Great Risk

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Thinking about switching to raw cow’s milk, also known as unpasteurized milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk. But pregnant women and children should avoid drinking raw milk and eating dairy products such as cheese made from raw milk, according to the American Academy of Pediatrics. Since raw milk doesn’t go through the process of pasteurization that kills potentially harmful bacteria — like salmonella, listeria, and E. coli — people with compromised immune systems are at higher risk of getting foodborne illness from it, though it has the potential to sicken anyone.

Soy Milk: No Cholesterol, but Could Be Missing Calcium

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With 80 calories and only 2 g of fat per 1-cup serving, plain, light soy milk is a great alternative for people who are watching their cholesterol or cannot tolerate the lactose found in dairy milk. Because the source of soy milk is a plant, it has no cholesterol and only negligible amounts of saturated fat. Soy milk also contains 7 g of protein per serving, which is great for a heart-healthy diet. Twenty-five g per day of soy protein, like that found in soy milk and tofu, may also reduce your risk of heart disease, according to the National Institutes of Health. This may be due not just to the protein, but to soy’s high levels of polyunsaturated fats, minerals, vitamins, and fiber, as well as to its low levels of saturated fat. Still, Krivitsky says, it’s important to read the label to know what you’re getting: “Make sure there’s no added sugar and that it’s fortified with calcium.”

Almond Milk: No Cholesterol, but Low in Protein

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“Almonds are heart-healthy,” says cardiologist Dr. Day, who recommends almond milk to his heart patients. Unsweetened almond milk contains between 30 and 40 calories per 1-cup serving and has no saturated fat. And because it’s a plant-based milk, it also contains no cholesterol. Fortified versions contain the same amount of vitamin D as skim cow’s milk, and some brands even contain up to 50 percent more calcium. Almond milk also contains polyunsaturated fatty acids, which may lower LDL cholesterol and help maintain your body’s cells, according to the American Heart Association. Unfortunately, almond milk is also low in protein compared with cow’s milk and other milk alternatives, making it a less ideal choice.

To maintain a healthy heart, Day says, be sure to drink unsweetened almond milk. “The biggest issue with alternative milks is that most of them are sweetened,” he says. “Added sugar in any form can be dangerous to your heart.”

Oat Milk: Gluten Free, but Carbohydrate Heavy

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Oat milk is one of the newer options on the market. Made of combining oats with water and milling the mixture down into a fine consistency and strained, 1 cup of oat milk contains about 80 calories, and like other plant-based milks, no saturated fats or cholesterol. Additionally, oat milk has higher levels of vitamin B, which helps convert food into energy. While this does make for better cholesterol levels and heart health, oat milk does come with higher sugar carbohydrate levels than other milk alternatives, which can raise blood sugar levels and could put consumers at risk for diabetes.

Hemp Milk: No Cholesterol and Good for Magnesium

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Hemp milk comes from the seeds of the hemp plant (cannabis), but it doesn’t contain THC — the psychoactive ingredient in marijuana, which is a different variety of cannabis. With a flavor and consistency similar to almond milk, hemp milk is a good choice if you’re watching your cholesterol levels, are lactose intolerant, or if you have milk or soy allergies. A 1-cup serving of hemp milk contains 80 calories, 1/2 g of saturated fat, and no cholesterol. Hemp milk is packed with omega-3 fatty acids, especially heart-healthy alpha-linolenic acid. It’s also a good source of calcium and magnesium, both of which are essential for heart health. Getting enough magnesium helps your heart keep a normal rhythm, and having too little can lead to arrhythmias — irregular heart rhythms — like atrial fibrillation.

Coconut Milk Beverage: Healthy but Untested

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This option adds natural sweetness to your coffee, oatmeal, or cereal, and has only 45 calories in an 8-oz glass — and no cholesterol. One cup of unsweetened coconut milk beverage contains 4 g of saturated fat, but most of it is made up of medium-chain fatty acids, which may have some health advantages. “Some populations eat a lot of coconut and don’t get heart disease,” Day says.

But there’s not enough research to conclude that coconuts and coconut milk are a heart-healthy choice when you have high cholesterol.

“The final verdict is still out,” says Lavinia Butuza, RD, a nutritionist in Sacramento, California. “Heart patients need to be careful with anything coconut, and treat all saturated fats as the same, for now.”

Rice Milk: No Cholesterol, Very Low in Protein

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Cup for cup, rice milk is a plant-based milk that contains as much calcium as cow’s milk. A 1-cup serving of rice milk has 113 calories (just 30 more than in a cup of skim cow’s milk). Rice milk has no saturated fat, and no cholesterol — but like oat milk, it’s naturally higher in carbohydrates. Rice milk is also very low in protein, so if you do drink rice milk, be sure that you’re getting enough protein from other sources in your diet. “Protein is related to a heart-healthy diet,” Butuza says. “If you don’t get enough protein, you may be taking in too many carbs, and too much of that can turn into higher bad cholesterol levels.”

Goat’s Milk: Less Potent Than Cow’s Milk

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Goat’s milk can be a good option if you want a beverage with a similar nutritional profile to whole cow’s milk but you have trouble digesting lactose. On the downside, a 1-cup serving of goat’s milk is high in calories (168) and saturated fat (6.5 g), and it also contains 27 mg of cholesterol.

According to Mayo Clinic, limiting saturated fats in your diet can help reduce your blood cholesterol levels and lower your risk of coronary artery disease. High levels of cholesterol in your blood can lead to the plaque buildup in your arteries, called atherosclerosis — a condition that increases your risk of stroke and heart attack.

Butuza notes that it’s difficult to find a low-fat version of goat’s milk, and that it has fewer essential vitamins and minerals than cow’s milk. “There’s a lot less folate and B12 vitamin in goat’s milk,” Butuza says. And if it’s raw, she says, “There’s a risk of foodborne illness — unless you have a goat in your backyard.”

Camel’s Milk: Hard to Find but Rich in Vitamins

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The latest craze to make its stamp on the milk market is camel’s milk. One 8-oz glass contains 107 calories, 3 g of saturated fat, and 17 g of cholesterol. And this milk option is packed with vitamins and minerals: According to research published May 2021 in the Saudi Journal of Biological Studies, camel’s milk has 3 to 5 times more vitamin C than cow’s milk and has anti-diabetic properties due to the high presence of insulin and insulin-like protein in the milk. It’s also a natural probiotic that can contribute to gut health.

This milk option is still hard to come by in the United States — and it’s expensive. “It’s certainly something to look out for, and it needs to be pasteurized,” says Krivitsky. As a note of caution: Camel’s milk may be one of the animal sources of the MERS coronavirus in the Middle East.

Additional reporting by Zachary Smith.

Drink to the bottom: the link between milk and cholesterol is refuted | Articles

Regular consumption of milk cannot be associated with elevated cholesterol levels. This conclusion was made by researchers at the University of Reading and several other scientific institutions in the UK and Australia and New Zealand. The work was published in the International Journal of Obesity. Details – in the material “Izvestia”.

Warm White

In three large populations, scientists observed that people who consumed milk on a regular basis had lower levels of both “good” and “bad” cholesterol, although their body mass index was on average higher than that of people who milk non drinkers. It turned out that the risk of coronary heart disease in milk lovers is 14% less.

The new paper comes after several controversial studies that have tried to find a link between high consumption of milk and dairy products and cardiometabolic diseases like obesity and diabetes. To rule out the influence of different sample sizes or factors such as ethnicity, the team conducted a meta-analysis of the data 1.9million people from the British Biobank.

Photo: Depositphotos/makidotvn

In addition, a genetic approach was applied, taking into account in their calculations the gene responsible for the production of the lactase enzyme, which is needed for the breakdown of milk sugars (lactose).

The analysis found that although those with the gene were, on average, 11% less likely to develop type 2 diabetes, the study found no association between higher milk intake and increased risk of diabetes or associated symptoms such as elevated glucose levels of inflammatory biomarkers.

No risk

As University of Reading Nutrigenetics professor Vimal Karani stated, the study clearly shows that there is no increase in the risk of cardiovascular disease from milk consumption, despite the fact that dairy drinkers on average have a higher body mass index and more body fat. However, the work, according to the scientist, could not determine the cause of this phenomenon. “It is not clear whether low cholesterol is a consequence of the fat content in dairy products or if some hitherto unexplored “milk factor” intervened,” the scientist noted.

The discussion about the potential harm or benefit of milk and dairy products has been going on among doctors and nutritionists for many years. American doctors in their dietary prescriptions for 2015-2020 urged adults to consume “milk” up to three times a day. However, the World Health Organization has strongly recommended reducing milk consumption in recent years due to the saturated fats found in dairy products that were thought to cause increased risks of heart disease. WHO considers that milk and its derivatives should not exceed 10% of daily calories received by a person.

Photo: TASS/Egor Aleev

At the same time, doctors noted that dairy products contain many useful compounds, including some amino acids and phospholipids. In addition, in 2018, The Lancet published a study according to which the consumption of three servings of dairy products a day reduces the risk of developing cardiovascular diseases by three times. The researchers emphasized that countries and segments of the population showed similar differences in mortality, regardless of income level.

Good for the heart

Another study from Harvard University found no link between milk and cardiovascular disease. The authors noted that much depends on what people eat instead of milk – plant foods or red meat. At the same time, experts advised a diet that relies less on saturated fats. Interestingly, skimmed milk was found to be more harmful to children than whole milk, with the latter having a 39% lower risk of obesity. The find remained exclusively empirical, scientists could not establish a causal relationship in this case either.

In 2019, Spanish scientists from the Universities of Granada and Madrid concluded that milk may reduce the risk of cancer. The Russian Ministry of Health, in turn, drew attention to the fact that there is no evidence-based data on this issue.

Photo: TASS/Vedomosti/Andrey Gordeev

Russia is among the 20 largest consumers of milk in the world. Per capita in the country in 2017 accounted for 165 kg of milk. The leader is Finland with 458 kg per person. Milk consumption is growing rapidly around the world. Growth of 1.7% per annum is expected between 2019 and 2028, with developing countries accounting for most of the growth (both through population growth and increased per capita consumption). In developed countries, growth will slow down to 0.3% per year. At the same time, according to the forecast of German researchers, the demand for milk in the world by the end of the next decade may significantly outstrip production, which will lead to a global increase in milk prices.

Note to the peasant

The official conclusion of the Siberian State Medical University on the benefits of goat’s milk and cheese

Milk and dairy products are indispensable in human nutrition, used in all periods of life, but especially in childhood and old age. I.P. Pavlov called milk food prepared by nature itself, because. it contains nutritional and biologically active substances in an optimally balanced state. In addition, the value of milk lies in its easy digestibility and high use for the needs of the body. Milk weakly excites the secretion of the digestive glands, therefore it is recommended in medical and dietary nutrition.

In the world practice, in the production of baby and medical nutrition, there is a tendency to replace cow’s milk with goat’s. The high biological value of goat’s milk, its similarity to cow’s milk, has been confirmed at the modern evidence level, however, the advantages of goat’s milk in comparison with cow’s milk are better absorption of ingredients in the digestive tract (goat’s milk is digested by 97%, cow’s milk by 65%), due to the characteristics of the main ingredients , as well as hypoallergenic b due to a more optimal ratio of casein fractions.

Cow’s milk casein contains allergenic lS-a-casein, which is not found in goat’s milk, as well as an active allergen (3-lactoglobulin ). sensitizing activity of goat milk proteins.

Goat milk protein contains more essential amino acids (valine, leucine, isoleucine, cystine, methionine), the content of taurine sulfonic acid is 20-40 times higher.Taurine forms conjugates with bile acids in the liver, which are part of bile and contribute to the emulsification of fats in the intestine.It has been established that taurine acts as a neurotransmitter amino acid that inhibits synaptic transmission, has anticonvulsant properties th activity, has a cardiotropic effect. Taurine helps to improve energy processes, stimulates regeneration in dystrophic diseases and processes accompanied by a significant metabolic disorder of eye tissues.

The clot formed in the stomach from goat’s milk, even in comparison with that from human milk, is smaller in size, less dense, which facilitates its interaction with enzymes.

Goat milk fat contains more essential fatty acids (linoleic, linolenic). Goat’s milk does not contain agglutinins, which contribute to the adhesion of fat particles to each other. Fat globules of goat’s milk are 10-15 times smaller than those of cow’s milk, and therefore their surface available for digestion by pancreatic lipases increases, therefore, the digestibility of goat’s milk fat increases. Goat milk fat contains short- and medium-chain fatty acids, which are absorbed in the intestine without the participation of bile acids. Good digestibility of fat is important not only for maintaining energy balance, but also for the absorption of calcium.

The micronutrient composition of goat’s milk is more favorable for the body in comparison with cow’s milk: the content of vitamins is higher: A 2.5 times, C – 1.5 times, PP – 3 times, D, B6, Bp, C, PP , as well as minerals – calcium by 13%, phosphorus, potassium by 1.5 times, copper by 4 times, selenium by 30%. The role of potassium is especially great in the functioning of the cardiovascular system, selenium is an anti-carcinogenic factor. Goat’s milk, like cow’s milk, contains some iron, but it is much better absorbed from goat’s milk (30%) than from cow’s (10%), but does not reach the level of absorption of iron from human milk (50%).

Goat’s milk as an alternative to cow’s milk in artificial feeding of children of the first year of life is indicated for low-weight newborns, children with malabsorption, pancreatic cystic fibrosis, with cholestasis.

Foodstuffs for children of the first year of life, prepared on the basis of goat’s milk, have a positive effect on the digestive capacity of the digestive system, reduce functional disorders (regurgitation, colic, flatulence, constipation), are indicated in the rehabilitation period after infectious diseases. Lysozyme in the composition of goat milk proteins gives it bactericidal properties, contributes to the normalization of intestinal microflora.

The effectiveness of the use of specialized products based on goat’s milk in children with severe allergic reactions to cow’s milk, for the correction of atopic reactions in infants, with malnutrition, as well as the introduction of goat’s milk into the diet of nursing mothers for the treatment and prevention of atopic dermatitis in babies. In severe bronchial asthma complicated by osteopenia, the intake of products prepared on the basis of goat’s milk normalizes phosphorus-calcium high metabolism, bone mineral density.

The use of products made on the basis of goat’s milk by children with chronic diseases of the gastrointestinal tract reduces the frequency and duration of exacerbations of the disease, lengthens the periods of remission. Whole instant goat milk of the Dutch production “Amalthea” is recommended in the complex therapy of genetically determined diseases associated with impaired collagen synthesis (Ehlers-Danlos syndrome).

Goat’s milk has an anti-sclerotic effect, increases biliary secretion of cholesterol and reduces the concentration of cholesterol and triglycerides in the blood serum, has an anti-inflammatory effect and restores the integrity of the intestinal epithelium in enterocolitis.

Goat milk polyunsaturated fatty acids have a therapeutic and preventive effect: they optimize the ratio of fat and lean body mass, which is important for preventing obesity and reducing the risk of atherosclerosis progression.

Goat milk is used to make rennet and soft cheeses, cheese, which are concentrates of protein, milk fat, as well as calcium and phosphorus. The content of these nutrients in cheese is 3-5 times higher than in goat’s milk.

On the basis of the foregoing, a conclusion should be drawn about the usefulness of using goat’s milk and products of its processing in the nutrition of children and people of older age groups for the prevention and treatment of widespread allergic diseases, digestive disorders and metabolic processes.