Got Milk? You Dont Need It
- Got Milk? You Don't Need It
By MARK BITTMAN
Dairy Products, Heartburn, lactose intolerance, Milk
Drinking milk is as American as Mom and apple pie. Until not long ago, Americans were encouraged not only by the lobbying group called the American Dairy Association but by parents, doctors and teachers to drink four 8-ounce glasses of milk, "nature's perfect food," every day. That's two pounds! We don't consume two pounds a day of anything else; even our per capita soda consumption is "only" a pound a day.
Today the Department of Agriculture's recommendation for dairy is a mere three cups daily still 1½ pounds by weight for every man, woman and child over age 9. This in a country where as many as 50 million people are lactose intolerant, including 90 percent of all Asian-Americans and 75 percent of all African-Americans, Mexican-Americans and Jews. The myplate.gov site helpfully suggests that those people drink lactose-free beverages. (To its credit, it now counts soy milk as "dairy.")
There's no mention of water, which is truly nature's perfect beverage; the site simply encourages us to switch to low-fat milk. But, says Neal Barnard, president of the Physicians Committee for Responsible Medicine, "Sugar in the form of lactose contributes about 55 percent of skim milk's calories, giving it ounce for ounce the same calorie load as soda."
O.K., dairy products contain nutrients, and for those who like them, a serving or two daily is probably fine. (Worth noting: they're far more easily digested as yogurt or cheese than as fluid milk.) But in addition to intolerance, there's a milk allergy the second most common food allergy after peanuts, affecting an estimated 1.3 million children that can be life-threatening.
Other conditions are not easily classified, and I have one of those. When I was growing up, drinking milk at every meal, I had a chronic upset stomach. (Channeling my inner Woody Allen, I'll note that I was therefore treated as a neurotic, which, in fairness, I was anyway.) In adolescence, this became chronic heartburn, trendily known as GERD or acid reflux, and that led to a lifelong Tums habit (favorite flavor: wintergreen) and an adult dependence on Prevacid, a proton-pump inhibitor. Which, my gastroenterologist assured me, is benign. (Wrong.)
Fortunately my long-term general practitioner, Sidney M. Baker, author of "Detoxification and Healing," insisted that I make every attempt to break the Prevacid addiction. Thus followed a seven-year period of trials of various "cures," including licorice pills, lemon juice, antibiotics, famotidine (Pepcid) and almost anything else that might give my poor, sore esophagus some relief. At some point, Dr. Baker suggested that despite my omnivorous diet I consider a "vacation" from various foods.
So, three months ago, I decided to give up dairy products as a test. Twenty-four hours later, my heartburn was gone. Never, it seems, to return. In fact, I can devour linguine puttanesca (with anchovies) and go to bed an hour later; fellow heartburn sufferers will be impressed. Perhaps equally impressive is that I mentioned this to a friend who had the same problem, tried the same approach, and had the same results. Presto! No dairy, no heartburn! (A third had no success. Hey, it's not a controlled double-blind experiment, but there is no downside to trying it.)
Conditions like mine are barely on the radar. Although treating heartburn is a business worth more than $10 billion a year, the solution may be as simple as laying off dairy. (Which, need I point out, is free.) What's clear is that the widespread existence of lactose intolerance, says Dr. Baker, is "a pretty good sign that we've evolved to drink human milk when we're babies but have no need for the milk of any animals. And no matter what you call a chronic dairy problem milk allergy, milk intolerance, lactose intolerance the action is the same: avoid all foods derived from milk for at least five days and see what happens."
Adds Dr. Barnard, "It's worth noting that milk and other dairy products are our biggest source of saturated fat, and there are very credible links between dairy consumption and both Type 1 diabetes and the most dangerous form of prostate cancer." Then, of course, there are our 9 million dairy cows, most of whom live tortured, miserable lives while making a significant contribution to greenhouse gases.
But what about the bucolic cow on the family farm? What about bone density and osteoporosis? What about Mom, and apple pie?
Mom: Don't know about yours, but mine's doing pretty well. Apple pie (best made with one crust, plenty of apples) will be fine.
But the bucolic cow and family farm barely exist: "Given the Kafkaesque federal milk marketing order system, it's impossible for anyone to make a living producing and selling milk," says Anne Mendelson, author of "Milk." "The exceptions are the very largest dairy farms, factory operations with anything from 10,000 to 30,000 cows, which can exploit the system, and the few small farmers who can opt out of it and sell directly to an assured market, and who can afford the luxury of treating the animals decently."
Osteoporosis? You don't need milk, or large amounts of calcium, for bone integrity. In fact, the rate of fractures is highest in milk-drinking countries, and it turns out that the keys to bone strength are lifelong exercise and vitamin D, which you can get from sunshine. Most humans never tasted fresh milk from any source other than their mother for almost all of human history, and fresh cow's milk could not be routinely available to urbanites without industrial production. The federal government not only supports the milk industry by spending more money on dairy than any other item in the school lunch program, but by contributing free propaganda as well as subsidies amounting to well over $4 billion in the last 10 years.
There's nothing un-American about re-evaluating those commitments with an eye toward sensibility. Meanwhile, pass the water.
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Mark Bittman is an Opinion columnist and the Times magazine's food columnist; his Minimalist column ran in the Dining section of The Times for more than 13 years. In 2009, Mr. Bittman, who has been urging Americans to change the way we eat for decades, published "Food Matters," which explored the crucial connections among food, health and the environment. His most recent book is "The Food Matters Cookbook"; he is also the author of "How to Cook Everything" and "How to Cook Everything Vegetarian," among others. Mr. Bittman's television series include "Bittman Takes on America's Chefs," "The Best Recipes in the World," "Spain: On the Road Again" and an upcoming series based on his Minimalist column. His Web site is markbittman.com.