Cow's milk is an excellent source of protein, calcium, and essential elements for the body, such as vitamin B12 and iodine. It contains magnesium, which is necessary for bone development and muscle function, as well as whey and casein. However, recently, due to popular dietary trends, more people are opting out of animal milk in favor of plant-based alternatives.
Currently, it's trendy to drink coffee with almond or coconut milk; people have started fearing lactose, often self-diagnosing an intolerance, and many blindly believe in its harmful effects on the body.
Elena Ushanskaya, a candidate of medical sciences and associate professor at the Department of Nutrition at the Kazakh Academy of Nutrition named after Sharmanov, explained to Tengri Life the consequences of rejecting animal milk and whether lactose is as dangerous as it is perceived.
Elena Ushanskaya
According to the nutritionist, milk and dairy products have been a staple in the diet of Kazakhs since ancient times. This product is particularly important during a child's active growth period. Excluding animal milk from the diet can lead to health issues.
"We tested teenagers who do not consume animal milk using a densitometer – a device that measures bone density – and were shocked. We observed signs of pre-osteoporosis in 17-year-olds at this age. Such bone conditions are typically seen in individuals over 40," the specialist shared.
Elena Ushanskaya noted that most teenagers under 14 have sufficient levels of lactase, the enzyme that breaks down lactose found in milk. It is during this growth phase that the body accumulates calcium from dairy products.
"After the age of 14, the levels of this enzyme in the body decrease, which may lead to incomplete digestion of milk, although this does not occur in everyone," the nutritionist pointed out.
Checking if your body can digest milk is quite simple. Just drink half a glass of this beverage and monitor how you feel. If you experience no unpleasant sensations after 30-40 minutes, it means you have enough enzymes to break down milk proteins and sugars, and there’s no need to eliminate milk from your diet. However, if you notice bloating, discomfort in your stomach, or diarrhea after consuming the drink, it might be wise to switch from animal milk to fermented dairy products and plant-based alternatives.
"In reality, true lactose intolerance – alactasia – is quite rare. Another reason for milk intolerance is an allergy to its proteins. Typically, symptoms emerge in early childhood and, in addition to gastrointestinal issues, allergic reactions may occur (hives, dermatitis, respiratory rhinitis). There are also several conditions where milk is not recommended, such as inflammatory bowel diseases, autoimmune diseases, and allergies. If none of the aforementioned conditions have been diagnosed in you, there is no need to exclude milk," concluded Elena Ushanskaya.
Previously, the nutritionist listed the most beneficial foods in Kazakh cuisine.