Is milk part of a healthy diet or does it even make you sick?
The most famous milk myths put to the test.
Frankfurt - When it comes to few foods, opinions are as different as when it comes to milk.
After the food was long considered an important part of the diet, the positive picture has gradually deteriorated.
Milk makes you sick, could increase the risk of cancer and is bad for animals and the environment.
Reports of the negative effects of milk are increasing.
More and more people in Germany are switching to plant-based alternatives.
But what is the truth of the criticism?
Does milk really make you sick or is the food healthy?
Healthy nutrition: recommendation for milk and dairy products
Whether in muesli, coffee or baked goods, milk is still part of the daily diet for many people.
The per capita consumption of milk has decreased in recent years, but in 2019 it was still almost one liter per week.
However, per capita consumption fell by 3.9 percent in 2019, falling below 50 kilograms per year for the first time, according to figures from the Federal Ministry of Food and Agriculture.
Every German consumed a total of 49.5 kilograms of milk in 2019.
There are also other dairy products such as butter, cheese and skimmed milk powder.
Milk consumption in Germany is therefore below the recommendation of the German Nutrition Society (DGE).
This recommends around 250 milliliters of milk, yogurt, kefir or buttermilk and 50 to 60 g cheese (corresponding to 1 - 2 slices) per day.
Scientists at Harvard University recommend limiting the consumption of milk and dairy products to one or two servings per day.
Ingredients of milk (3.5 percent) |
Per 100 grams |
energy |
65 kcal |
protein |
3.4 g |
fat |
3.6 g |
carbohydrates |
4.7 g |
Cholesterol |
4 mg |
Calcium |
120 mg |
Source: Max Ruber Institute |
Myths put to the test: How healthy is milk?
"Milk makes you strong", this statement is often included in advertising for milk.
Milk contains calcium, the main component of our bones.
The assumption is therefore that milk consumption strengthens our bones and is therefore healthy.
But that's not entirely true.
So that the calcium can flow into the bone structure, the body needs vitamin D. "Drinking milk alone is therefore not enough for the bone structure", so the assessment of the experts from Öko-Test.
For children in growth phases, milk has a health advantage, emphasizes the scientist and "mailab" presenter Mai Thi Nguyen-Kim.
However, there are also studies that suggest that milk increases the risk of fractures.
A study from Sweden found that women who drank three or more glasses of milk a day could have an increased risk of osteoporotic fractures in old age.
In addition, an increased risk of death in old age was found in men and women, reports aerzteblatt.de.
The author of the study, Karl Michaëlsson, says that this has not yet proven that milk has a harmful effect.
Other studies see no connection between milk consumption and the risk of osteoporosis, and mailab moderator Mai Thi Nguyen-Kim also points out that there is currently no scientific evidence that milk is the cause of an increased risk of osteoporosis.
Does milk make you sick?
Increased cancer risk only with one type of cancer
Time and again, milk is also associated with an increased risk of cancer.
A clear connection between the consumption of a single food and an increased risk of cancer is difficult to establish.
The Max Rubner Institute (MRI) has evaluated numerous studies and has come to the conclusion that there are only indications of a connection for one type of cancer
According to the MRI study evaluation, it is “possible” that the consumption of milk and dairy products increases the risk of prostate cancer, and an increased calcium intake “probably” increases the risk of prostate cancer, according to the MRI.
Correlations proven in studies are, according to Mai Thi Nguyen-Kim, only partially meaningful.
"But if cancer is suspected, possible risk factors should be taken seriously," says the "mailab" moderator.
The risk of colon cancer is likely to be reduced by consuming more milk.
According to the Max Ruber Institute, there is no evidence of an increase in risk for breast cancer or any other cancer type.
Healthy or unhealthy?
Positive association between milk and type 2 diabetes
For other diseases, too, there is more evidence of a positive relationship to the consumption of milk and dairy products.
Current findings suggest that the daily consumption of a portion of fermented milk products such as yogurt, kefir or buttermilk could lower the risk of type 2 diabetes mellitus, writes the German Nutrition Society.
This is also confirmed by the analysis of the MRI.
The scientists at the MRI also see a positive effect of milk on cardiovascular diseases and high blood pressure.
Not everyone: r tolerates milk equally well.
Anyone who suffers from abdominal pain, gas or diarrhea after consuming milk should be tested for lactose intolerance.
The reason for the health problems is a lack of an enzyme in the human body that breaks down lactose.
About one in five Germans suffers from lactose intolerance, according to the Öko-Test.
For good skin, you should only consume a small amount of milk and dairy products.
(Sarah Neumeyer)