Dear Lynn:

I keep hearing mixed opinions about milk. I know it's an excellent source of calcium and will "make your bones strong." But recently I've been hearing more negatives about milk. Aside from the fat content, what are the actual harmful aspects of milk? And if it's only a glass a day at the most, is there a huge difference between drinking 1 percent or 2 percent as opposed to skim?

Sally

Dear Sally:

Great questions! You're right, milk IS an excellent source of calcium, needed to keep our bones strong and healthy. However, there are nondairy foods that are high in calcium, such as tofu processed with calcium, canned sardines or salmon with bones, almonds, turnip greens and broccoli.

Other health benefits are associated with calcium, specifically in regard to possibly helping to lower high blood pressure, and in decreasing the risk of some types of cancers. Those are certainly compelling reasons for women to have four to five servings of milk or yogurt each day.

The negatives associated with milk include increased mucus production and adverse affects on people with asthma. However, an article in the 1998 Journal of Allergy and Clinical Immunology concludes that dairy products have little effect on asthma and that there is little evidence that milk causes increased mucus production.

Some people do have lactose intolerance, which can be solved by using lactose-free milk or taking over-the-counter tablets when eating dairy products. True milk allergy is seen far less often; people with that condition really do need to avoid any food containing milk protein.

As for the health implications of 1 percent versus 2 percent versus skim milk, you're right in that it depends on the amount of milk you drink each day. If you only drink one cup each day, it really doesn't matter. You could probably make more significant changes in your diet that would lower fat intake. If, however, you enjoy drinking milk, I strongly urge you to use only skim milk. Skim milk has all the calcium, vitamin D and vitamin A that the other types of milk have, yet it has none of the fat.

Sincerely,

Lynn Grieger, RD, CD, CDE

RESOURCES:

• Looking for some great recipes for foods containing calcium? Visit the Recipe Finder.
• Boning Up on Calcium