Dispelling the Milk Myths

I never considered myself to be much of an activist, but on this topic I just might have to step into the ring.  There is so much misinformation out there about calcium intake and milk consumption that I just have to set the record straight. 

My daughter came home from school yesterday after learning in health class that we need milk to make our bones strong and prevent osteoporosis when we`re older.   My brilliant daughter piped up in health class and said "My mom says that milk can leach the calcium out of your bones."  (I love that she is actually listening to me sometimes!!)  and nobody in the class believed her.  Her health teacher asked to see where I found my information. So I took this opportunity to put together a little 'informational packet' for her health teacher.  This incident along with people who have told me they are careful to drink their milk everyday since they have a history of osteoporosis in their family, have inspired me to dedicate this post to dispelling some of the milk myths that we are taught practically from birth.

First of all does calcium intake prevent osteoporosis?  No.  A study conducted in 1992 revealed that populations with the highest calcium intake had higher, not lower, fracture rates than those with more modest calcium intakes (Abelow. BJ et al. Calif Tissue Int 1992: 50:14-8). 

It follows therefore, that milk does not prevent osteoporosis.  In fact, it has been shown that high consumption of animal proteins, including milk can leach the calcium out of the bones (Science 1986;233,4763).  This is because animal proteins contain more sulfur containing amino acids, namely methionine.  The sulfur converts to sulfates and weak forms of sulfuric acid in the body.  In order to neutralize the acid, the body takes the calcium from the bones.  Calcium losses from the bones can be increased by the consumption of animal proteins, salt, caffeine, the use of tobacco and by physical inactivity(http://milk.elehost.com/html/why_does_calcuim_leave_the_bon.html).

The consumption of milk has also been linked with insulin-dependant (Type 1 or childhood onset) diabetes.  Women consuming dairy products may have higher rates of infertility and ovarian cancer than those who avoid dairy products.  Milk consumption has been linked to heart disease, prostate cancer, type II diabetes, muscular dystrophy and other auto-immune diseases, teenage acne and susceptibility to cataracts.   Don't take my word for it.  Check it out for yourself.  Read 'The China Study" (http://www.thechinastudy.com/), check out this website:  http://www.pcrm.org/; the Physician's Committee for Responsible Medicine.  All the information is there, in black and white.

So why do doctors still tell us to consume dairy products to prevent osteoporosis?  Why are our children learning in school that milk is good for us, that milk makes your bones strong?  Why when my daughter raises a perfectly legitimate point in health class does the health teacher not believe her?  Why are so many people completely misinformed about the health effects of milk and the best sources of dietary calcium?  Ok.....  deep breath......

So where do we get our calcium, if not from dairy products?  From vegetables of course!  Where do cows get their calcium from????   Grass.  Though, I do not recommend eating grass...  Try green leafy vegetables (broccoli, spinach, kale, collard greens), beans (chickpeas, soybeans, pinto beans, kidney beans), dried figs, tofu, oatmeal, calcium fortified soy milk, calcium fortified orange juice.  And as a bonus, the calcium from these plant based foods is more efficiently absorbed by the body. 

Did you know that one cup of butternut squash contains 84 milligrams of calcium??  On that note, here is a totally delicious and dairy free way to get your daily calcium:  Roasted butternut squash soup!!

I adapted this recipe from 'Vegan with a Vengeance' which, as you know, is one of my favorite cookbooks.  Here it is:

Roasted Butternut Squash Soup

Cut about 2 medium butternut squash in half lengthwise and place cut side down on a cookie sheet and add about a 1/2 cup of water (to keep it from sticking).  Bake at 350 degrees for about 40 minutes.  Remove and cool until you can handle comfortably.

Meanwhile in a large stock pot, sauté 1 diced medium onion in 2 Tbsp. olive oil for 5 minutes.  Add 1 minced jalapeno pepper and sauté 5 minutes more.  Add 1-2 Tbsp grated ginger, 3 cloves minced garlic and a tsp. of salt and sauté for 2 minutes more.  Remove from heat.

Remove the skin and seeds from the cooked squash, and cut into cubes.  Add to the stock pot with the onion mixture.  Add 4 cups of vegetable broth (OR 4 cups of water with 1-2 bouillon cubes).  Use a immersion blender to purée until smooth OR purée in a blender or food processor and return to pot.  

Heat through then add 1Tbsp. maple syrup and the juice of 1 lime.  Serve warm.

Enjoy!!