Nutrition Myths: 7 Shocking Facts About Dairy You Need To Know | Dr. Mark Hyman

despite the fact that the government says to drink three glasses of milk a day for adults and two for kids there's really no scientific basis for that if I handed you a beverage right that uh would cause you to gain weight cause bloating acne gas allergies eczema make your bones brittle maybe even cause cancer would you drink it would you chug three cups of that liquid every day and give two cups to your children well probably not yet that exactly what the federal government tells us to do and that milk is the perfect food for Americans and they should drink it daily three glass to be exact in spite of a large and growing body of research that shows its lack of benefits and potentially awful side effects now I agree it is Nature's perfect food but only if you're a calf okay so even though milks uh today cow's milk particularly contains dozen of reproductive hormones allergenic proteins antibiotics growth factors growth hormone like Bo and growth hormone um some which by the way are known to promote cancer the dairy industry wants us to believe that their cows are happily producing milk and grazing through Green Pastures for the most part it couldn't be further from the truth so today we're going to talk about why Dairy is such a contentious food how to tackle the pros and cons of whether belongs in your diet and maybe which Dairy is okay to eat now here's the truth now I I wrote a book called food fix where I went deep into the machinations of the food industry the collusion between government and the food industry and by the way you know uh there's a lot of revolving door so people from the dairy Council work for the government and go back to work for the dairy Council and it's a it's just a it's kind of a mess now big Dairy is really behind the headlines that milk is good for you um the it's a $ 47 billion doll year industry it's one of the most influential food lobbyists on Capitol Hill um according to the Center for responsive politics which is a nonpartisan group that tracks money in politics the dairy industry gave nearly $46 million to politicians between 1990 and 2016 in 2015 uh the committee of scientific experts that shapes the diety guidelines included two members with financial ties to Big Dairy furthermore the dairy industry spent millions of dollars funding studies that claim that milk offers benefits like weight loss improve health and stronger bones now I'll just tell you a quick story years ago I was on Martha Stewart's television show which no longer exists and we were talking about Optimal Performance and health and I was one of the experts now when you're an expert on a TV show you don't get Q cards you got to know your stuff and you got to just say what you got to say when you got to say it now there was a trainer that she had I think it was her trainer that was also on the show and I talked to the producer he was telling about the segment and he said well we're going to talk about how Dairy is his great sports drink and I said wait a minute where are you getting that information he says well I said listen here let me send you a bunch of papers so I went through PubMed and I I sent them all the papers showing that this is not true and I also show showed them the papers that said it was true but they were all funded by the dairy Council now when a a food industry uh organization or agency or a council funds A study it's eight to 50 times more likely to show a positive benefit in other words if Coca-Cola does a study on soda it's going to find that it doesn't cause obesity or if the dairy Council does a study on milk it's going to find it's good for your bones and it's good for exercise and everything else but but actually um it's it's pretty frightening so anyway I was in this show and uh the trainer had these Q cards by the camera there were these giant Q cards which had all the Talking Points uh which were all wrong about why Dairy is a perfect post-workout food and I was like whoa why are you doing this she said well the producer said well the dairy council is funding the segment of the show and I was just flabber gases so we think we're getting straight up information we're just not first of all um we we need to know this the whole got milk campaign you know the mustache thing where you had all the Health and Human Services secretary all the athletes all the celebrities you know wearing the milk mustache that was funded in part by the government something called the check off program and the dairy Council and it was promoting all these claims like it's great for your bones and it's great for this and it's great for that but it's not and so the um Federal Trade Commission actually made them take the ads off the air and out of magazines that's why you don't see them anymore because there was no scientific basis for the claims and it was false advertising so this is a government literally funding millions of dollars to tell us stuff that wasn't scientifically true so anyway the bottom line here is that milk is not good for your bones and you don't need milk for strong bones everybody know we need stronger bones right that's what we're taught drink your milk grow big and strong and Tall you need calcium and without it children won't grow up to be big and strong adults will get hip fractures and most people would be um getting osteoporosis and their bones will crumble to dust as they age but there's absolutely no evidence that we need milk to strengthen our bones and and for example countries with the lowest milk consumption have the lowest rates of ostrin fractur well those with the highest Dairy consumption in calcium have the highest rates of fractures how do you make sense of that uh in fact in one study they found that that those who drank more milk at higher risk of fractures so that it's a bit concerning to me um also um it's good for your kids right I mean we now Force kids to have milk if you want to have a school lunch program you have to serve milk and most of it's sugary milk which is basically like a soda and milk together uh and it's mandated by the government that in public schools we have to have milk but you know kids can't get their federal school lunch money unless they give I'm sorry the schools can't get their Federal uh federal school lunch money unless they give every kid milk uh but there's no evidence that it it's true in fact they're also giving them low fat milk which is even worse because low fat milk actually uh causes them to gain more weight because it makes them not feel satisfied or full from the fat also milk is a lousy source of calcium uh the studies are pretty clear on this there's nothing special about Dairy and bone health in fact vitamin D that you get with milk that's added to the V the milk it's not actually naturally in milk Believe It or Not uh they put in there to prevent rickets which is a good thing but still it's not where we get vitamin D uh the amount of calcium everybody needs is actually far less than the levels recommended in the United States it's not actually the total calcium intake that matters but how much you actually keep for example you know in Africa they might have 300 milligram of calcium intake in their diet but they have very good bones and strong Health but they only lose maybe 200 milligrams of calcium so their net is 100 milligrams of calcium a day whereas in America we might take in 1500 milligrams but we might lose 16 or 1700 milligrams because of all of our bad habits for example if you smoke cigarettes if you eat sugar if you drink soda which has phosphoric acid it's like leeches out your bones actually oh my God I was uh I was buying uh I was buying some ribs in for barbecue having the other day and at my local butcher and I said well how do you kind of make them what do you do he says well first you want to soak the ribs in Coca-Cola and I'm like what he's like yeah because it helps dissolve the fibers and soften up the meat and get it off the bone I'm like wow okay I don't think I want to do that um also stress causes you to lose calcium caffeine alcohol excess salt all cause us to lose calcium we're doing a lot of things plus being sary causes lose calcium so we're live a lifestyle that causes calcium loss we got to stop that so we need to also think about not just how much we're taking in but how much we're losing next we need to think about where can we get calcium from in diet besides milk in fact uh there actually you can get a lot of calcium from things that don't have hormones that don't have allergens they don't have all kinds of antibiotics in them and all kinds of crap so let's talk about for example how some common food stack up to about 4 ounces of cow's milk which is about 138 milligrams of calcium first of all sesame seeds a qu cup of sesame seeds tahini is an amazing thing you can make dressing out of it I make like miso tahini dressing I put on my vegetabl there's lots of ways to include tahini and sesame seeds but a/4 cup has 351 milligrams which is almost um I'm not good with math but more than twice the amount uh that that milk has sardines uh a little can of sardines has with the bones which sounds weird but you can actually eat the bones has 3 also 50 milligrams of calcium [ __ ] tofu which is 3 F has 350 milligrams of calcium yogurt which is obviously Dairy but you can get it from sheep or goat has 250 96 milligrams collar greens which by the way these may be better utilized and absorbed by the body has about 268 milligrams spinach has 245 milligrams in a cup cheese which is another dairy product has a little less 204 saki salmon 3 ounces with the bones in them 188 milligrams almonds dry roasted have a 2 ounces have about 150 so basically from 2 ounces of almonds you get more calcium than you will from milk also chia seeds are another great source of calcium uh and have way more calcium than milk um than you can get from milk um and by the way it it turns out that it's vitamin D that's the most important for actually helping our bones not so much calcium milk Also may increase your risk of cancer um now in a a very important editorial in jamama Pediatrics in 2013 two of the leading uh nutrition scientists in the world from Harvard David Lan and Walter Willet called out the federal government for advising three cups daily of lowfat milk for most Americans uh and uh you know these are these are not kind of radical vegans these are people who work at the top levels of Academia who've done extraordinary amounts of research and basically saying hey we got all wrong about dairy uh as we talked about earlier milk doesn't promote bone health and Dr Willet and and Dr lwig noted that it actually may promote cancer that's because milk contains a witches brew of hor hormones that may act like Miracle growth or cancer cells for example the average glass of milk contains 60 different hormones now these are not necessarily hormones that are added to the milk but think about what is milk it's basically a growth food it's designed to grow babies and grow cows and it's it's got all these growth factors and growth hormones in it anabolic hormones but it also doesn't just cause your body to grow in you're little it actually causes cancer cells to grow so uh it's kind of bad news uh it also increases something called igf-1 which is a known cancer promoter insulin like growth factor one it's also associated with kidney disease diabetes heart disease and and um lower levels of people with igf run actually live longer and lower rates of cancer but milk pushes your rate your levels of igf1 in the wrong direction so may have cancer links maybe increase to prostate cancer and other cancers as well also dairy fat may not be the issue right the fat from dairy isn't the issue it's it's the casine and the other uh hormonal compounds in the milk um the government guidelines basically say that we shouldn't really tell people to drink milk but they specifically recommend lowfat or fat-free versions because of a long-standing misguided view that saturated fat is the Boogeyman for heart disease now saturated fat uh actually may be really good for some people although maybe not others but but for most people it's actually okay particularly people with metabolic issues diabetes and so forth and there's been you know troves a research that showed that it's it's not the boogeyman we thought it was and actually the dairy fat may be better in fact there was an article called butter is back in one of the major medical journal I think American Journal of Cardiology where they actually uh and I'll get into that in a minute um show that it was actually quite helpful for people with with diabetes and prevention and so forth but there was a big review of saturated fat and I wrote a lot about this in my book eat fat get thin so if you want to learn more about it you can go ahead and read that book but there was a a huge Landmark review published in the anals of internal one of the major medical journals in 2014 that look at 72 of the most rigorous studies on dietary fat and heart disease including two dozen randomized control trials which are hard to do and also population studies blood studies and they found that saturated fat and total fat consumption have very little effect to no effect on heart disease um they found that actually trans fat was a bad one but uh that was for sure bad so we don't want trans fat but they found that actually people having the fats from dairy actually had lower cardiovascular risk also other Studies have shown this as well for diabetes those with higher levels of the saturated fat from dairy which is a different kind of saturated fat actually have lower risk of diabetes so you know Butters had a terrible reputation because it's basically just animal fat most of it's saturated not all of it by the way the most most foods are mixed fats so P monounsaturated polyunsaturated saturated uh and the government tells us not to eat butter right but uh about 60% of the fats are sat fat 20% monounsaturated and the rest of your poly but you know I think butter is is is not the Enemy Number One like we thought it was it doesn't mean you should eat butter as much as you want uh it's fine to eat it like our grandparents did have a little butter have grass-fed butter uh it's fine um it has better fats it has antioxidants it has uh more carotenoids it has a higher source of CLA which is a an important conjugated linolic acid which boosts your metabolism and help may help prevent cancer and heart disease so have a little butter enjoy it track your numbers but some people are super responders to saturated fat I I may be one of them so there are people who are thin lean athletes tend to get more um satured fat response for some reason I think it's genetic you're going to have it on your veggies also be aware that uh saturated fat plus sugar and starch are bad combos so butter on your veggies put on your fish protein no problem mixing it with carbs and sugar not a good idea so butter and bread bad idea uh also if you're going to eat dairy uh what should you eat and let's talk about it uh grass-fed is really important and and reason the reason is because one it it it doesn't have the antibiotics doesn't have the hormones uh and it it it has higher levels of phytochemicals in it better satured better fat fatty acid composition uh more antioxidants so you know it's not only what you eat that matters it's what you're eating has eaten right so how's graay on the natural diet of grass they produce milk and meat with better fat composition and nutrients than those fed corn and Grain and soy so if you're going to consume butter or dairy products remember that grass-fed is important uh or regenerative even better organic Dairy is somewhere in the middle right because organic could be not grass-fed they could just feed it organic corn or organic soy and also they they might have some pasture in their diet but basically most of their diet comes from organic grains and feed that are you know better because they're free of pesticides or besides antibiotics uh has more Omega um um better 6 to3 ratio but it's still not great because they can actually milk organic cows while they're while they're uh pregnant which adds way more hormones and all the natural hormones that are in milk um there's you know things you can actually use like probiotic Rich Dairy kefir yogurt they're better they're better actually um terms of um tolerance and digestion uh also you can use ghee or clarify butter which basically takes out all the milk solids all the caseine all the way and uh and it can be used by people who even allergic to dairy uh so organic grass-fed ghee is great um it's basically like the Indian form of butter and has lots of nutrients higher smoke point and it's great for high heat cooking now uh I don't really recommend eating that much Cow Dairy now there there there's an important thing to recognize there's there's um different kinds of of of casing in in dairy products there's A1 casing A2 casing now A1 casine is what most modern cows have this is an inflammatory form of casine that's the protein and milk and that tends to be linked to more of the issues around milk A2 casine is from more the heirloom cows I think Jersey cows gery cows have more A2 casine and there are dairy products like ice creams and others you can get from A2 cows but they're really hard to find uh and that's better for you but goat and sheep dairy products are far better better tolerated have less inflammatory potential and have primarily A2 caseine so I'd encourage people to switch over and I for example I can't tolerate regular Dairy because I get congested stomach issues if I have goat or or sheep I'm fine goat cheese sheep cheese goat yogurt no problem so cow milk can be very inflammatory can cause eczema allergies gut issues acne because of this A1 Cas scene but if you switch to goat and dairy it's it's better and it it's better tolerated also uh the the ghost milk a high level of medium chain triglycerides which help metabolism brain function has higher levels of vitamin A which is great for your skin and people have more A2 casine tend to not have as much of the GI symptoms have less inflammatory bar markers they have better cognitive function so go to sheet meal can be a great alternative so what should you look for when you're buying Dairy well um make sure you look for certain certifications that make sure the animals are produced an ethical manner right Animal Welfare approved certified Humane American Humane certified Food Alliance certified Global animal partnership these are ways to sort of you know find sources of dairy that are better for you um so what what is possible to eat for dairy well I I recommend that people avoid for the most part Cow Dairy unless it's A2 cows uh P that are regenera raised and even then some people still have trouble with with Cow Dairy but a little bit here and there is fine if you want to have grassfed full fat unsweetened yogurt uh that's okay ideally sheep or goat is better Kefir is another way to have a dairy product you can get goat or sheep kefir um whole milk grassfed cheese again better goat or sheep with no additives grass-fed gear butter is fine um and if you can get them goater sheep I would highly recommend that what should you avoid well Dairy from conventionally raised cows uh skim milk 2% milk lowfat milk low fat yogurt non-fat yogurt yogurt that has fruit uh sweetener additives or anything extra in fact you know uh yl which is one of the sort of sweetened yogurts that has more sugar per ounce than a can of cocacola so it's really bad for you don't have that thing you think is healthy which is your sweetened yogurt in the morning um avoid the cheeses and so forth made with skim or reduce fat milk the fat is actually the good part also no processed cheese I mean it's not even called cheese I mean there's something called you know craft American slices they can't call it cheese because it's less than 50% cheese it's a cheese-like substance um and and obviously don't eat cheese that comes in a spray can or a squeeze bottle or some weird industrial cheese product uh so anyway that's the story on Dairy definitely don't need it if you want to consume it try sheet or goat sheep or goat um realize it's not Nature's perfect food it doesn't help your bones it may cause cancer and there's a lot of reasons to just avoid it so again sheeper goat is fine try it see how you feel your body is the best uh indicator what works and what doesn't your body's the smartest doctor in the room if if you love that last video you're going to love the next one check it out here reflex is common it doesn't mean that there's something defective in human design it means that we're doing the wrong things to our body and our bodies are rebelling there Clues your body needs to do something different your body is calling for your attention and

Channel: Mark Hyman, MD

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Id: 4v3p1B_R4No

Length: 20min 17sec (1217 seconds)

Published: Fri Oct 20 2023