For some, milk, whether from cow, goat or sheep, would be thehealth food par excellence, complete, nutritious and balanced, reminiscent of mother’s milk, the first food and the promise of life.

For others, it’s almost a poison. Cow’s milk would be suitable for calves, which double their weight in 50 days; but not to humans, who are said to be the only mammals still drinking milk in adulthood.

And everyone prides themselves on basing their claims on flawless scientific studies.

Milk promoters sometimes present an overly positive image of their product. “Milk, as well as fatty fish such as salmon and tuna, are excellent sources of vitamin D.”, one can read, for example, in the site of the Dairy Farmers of Canada¹. This is true, but we fail to mention that milk is enriched de vitamin D and that it does not naturally contain any.

Elsewhere, it is written that “dairy products have the advantage of providing both calcium and protein of high quality, as well as many other nutrients important for bone health. This is why they are considered to be the top food for os “. Yes, they provide all of that. Are they the best for all that? Not all specialists agree on this …

Finally, in a table showing other calcium-rich foods, we omitted to present them soy drinks and fortified juices, which have calcium contents comparable to that of milk.

In contrast to supporters, detractors tend to portray an overly negative image of milk. “Consumption of dairy products has been shown to contribute toobesity, to ear infections, to respiratory disorders, to heart disease and some c. “, Says one in the title page of the site of the Physicians Committee for Responsible Medicine (PCRM). Demonstrated beyond any doubt? Nothing is less sure.

It also says that “to have strong bones, children need exercise, sun and a dairy-free diet.” Go for exercise and the sun, but when it comes to excluding dairy, that’s opinion, not science!

Finally in a recent editorial², the president of the PCRM, D^r Neil Barnard said, “The truth is, you don’t need dairy products. Scientific evidence even indicates that your health may just improve if you avoid them. Once again, this is an interpretation that makes science say more than what it actually says …

A glass of milk is good

• Milk is a healthy food. Just about everyone agrees on this: public health authorities, nutritionists and even the Physicians Committee for Responsible Medicine (PCRM), one of the leading anti-milk voices in the United States, which brings together doctors advocating vegetarianism and defending animal rights.
• Milk is not essential, however. Here too, most specialists agree on the fact that we can very well do without it. But they point out that it remains a very convenient and relatively inexpensive source of many important nutrients: proteins, fats, carbohydrates, vitamins and minerals like potassium, phosphorus and especially calcium. (For more details, see the Milk sheet). In addition, in North America as well as in several industrialized countries, vitamin D is systematically added to it, which, among other things, facilitates the absorption of calcium.
• A minimum of one serving per day would be beneficial for the majority of people. On the other hand, some experts believe that if you are lactose intolerant, it may be better to obtain the nutrients in milk from other sources. Others rather offer palliative measures (take small amounts at a time, drink the milk with other foods, take Lactaid-type enzymes, etc.).
• In practice, it should be kept in mind that several studies show that a large proportion of the population does not meet the recommended calcium intakes by public health authorities. And that the most accessible source of assimilable calcium is milk.

Two, it depends

• Experts disagree on the optimal quantity consume. Several food guides recommend three to four servings of dairy products per day.
• Some nutritionists specify that among these portions, half should come from milk.
• Other specialists, including D^r Walter Willett of the Harvard School of Public Health, believe that recommended intakes of calcium are often initially too high, and thatbeyond two portions, the general health benefits are far from being demonstrated^3,4.
• The optimum amount may depend on the particular situation of each person, depending on various factors such as the availability of other sources of nutrients, current eating habits, lactose intolerance or predisposition to certain cancers, diabetes, high blood pressure, excess weight, etc.⁵

How much is too much?

• Various research concludes that, while a minimum consumption of milk or dairy products seems beneficial, a significant increase in this consumption would not provide no additional benefitswhether for bone health, weight control or disease prevention.
• Some specialists go further and believe that consume more than four servings per day would be overkill and potentially harmful. But it should be noted that this rarely happens. There are many more cases where people do not meet the thresholds recommended by food guides than the reverse.
• The vast majority of nutritionists remind once again that moderation (neither too much nor too little) and diversity are essential elements if we want our food to promote our health.

To settle the debate, we would have liked to rely on science and provide simple and definitive answers. Unfortunately, in the current state of knowledge, it seems impossible to take a position based solely on evidence, despite what various pressure groups would like us to believe.

Scientists themselves admit that they lack certainty. There is still a lot of research to be done: milk is a very complex food that does not allow its mysteries to be easily unraveled.

It would produce different effects from one individual to another, as well as depending on how it is consumed: with what foods (broccoli or chocolate?), In what form (plain, cheese or yogurt?), what percentage of fat (whole or skim?). The amount consumed could also be decisive. Finally, some claim that commercial milk is denatured and that only raw milk is truly healthy.

Despite these uncertainties, it is possible to form an opinion – the most informed possible – and to choose to drink more or less milk. To help you do this, we first gathered, in collaboration with the Institute of Nutraceuticals and Functional Foods (INAF), as much scientific data as possible regarding the various health attributes of milk. Then, we asked specialists from a variety of backgrounds what conclusions they drew from the analysis of the scientific data and their own knowledge (see list at the bottom of the document).

Whether it is for disease prevention or weight control, milk is only one factor – positive or negative – among many. He is rarely the priority factor to consider. It can hardly be assessed in isolation. Very “sharp” studies must always be put in context. It’s best to think of dairy products as just one part of a balanced, healthy diet and lifestyle.

In addition, the director of the Institute of Nutraceuticals and Functional Foods (INAF), Benoît Lamarche, points out that the “responsibility” of milk is impossible to determine in, for example, the onset of cardiovascular disorders, even if the ‘we know that food explains 40% to 50% of the causes of these diseases. “Milk is too complex a food and its influence will be very different depending on the other foods with which it is consumed and according to the characteristics of each person,” he explains.

Dairy products, thanks to the variety of nutrients they contain, can contribute to healthy eating, especially for people with relatively unbalanced diets. Milk is also part of the OLO Foundation program (egg, milk, orange) whose mission in Quebec is to contribute to the birth of healthy babies by helping pregnant women living in poverty to eat well⁶.

The Foundation offers these future mothers an egg, a liter of milk and an orange juice per day, in addition to vitamin and mineral supplements. The Foundation notes that milk, in addition to being affordable, is an excellent source of energy and protein, and is a concentrated source of vitamin A and riboflavin (vitamin B2). It is therefore becoming a practically essential food for pregnant women, particularly in underprivileged areas.

In general, it is better to give preference to dairy products low in fat.

To build good bones for the rest of life, it is important not to lack either calcium or vitamin D in adolescence. This is especially important for teenage girls. We must then continue to consume calcium to maintain bone health.

If we do not consume milk or dairy products, it is necessary to make sure to obtain otherwise sufficient intakes of calcium and vitamin D.

Vitamin D is found in fortified milk, but not necessarily in other dairy products (cheese, yogurt, butter).

Cow’s milk is at outlaw in infants, until the age of 9 months to 12 months.

There is a belief that consuming milk increases the mucus formation in the throat, especially when you have a cold or the flu. Two studies^7,8 have proven that this is not the case, nor with soy milk. However, it is suggested to stick to skimmed milk at such times, because the saturated fat in milk does not promote good immunity. The famous D^r Andrew Weil suggests eliminating cow’s milk and its derivatives because, according to him, casein, a protein in milk, can irritate the immune system. He recommends goat’s milk instead.

“If I had children, I would alternate between goat’s milk, soy and rice drinks, as well as non-homogenized cow’s milk and pasteurized at low temperature. I would also give them yogurt and cheese. “

Hélène Baribeau, nutritionist

“It is essential to educate adolescent girls to take enough calcium, and milk is the most convenient source. They must build, until the end of their twenties, the best possible “bone capital”, because then the decline is inexorable. “

Claudine Blanchet, specialist in osteoporosis, Lucie and André Chagnon Chair for the advancement of an integrated approach in prevention, Laval University, Quebec

“According to our North American eating habits, dairy products are almost essential because we consume few other foods. who provide as much calcium as well absorbed, and vitamin D. “

Nathalie Jobin, Director of Nutrition and Scientific Affairs, Extenso, Reference Center on Human Nutrition, affiliated with the Department of Nutrition at the University of Montreal

“I am convinced that dairy products are good for your health, as long as you make sure you don’t consume too much animal fat. At home, we eat a lot of yogurt (not too much sugar) and cheese (not too much fat). “

Benoît Lamarche, Director of the Institute of Nutraceuticals and Functional Foods (INAF) at Laval University and holder of the Canada Research Chair in Nutrition

“If I had kids, I wouldn’t serve them dairy products at home. I believe there are healthier ways to get the nutrients in milk. But I don’t make it a religion: I wouldn’t forbid them to consume it with their friends. “

Amy Lanou, nutritionist, spokesperson for the Physicians Committee for Responsible Medicine (PCRM) of the United States

“The calcium in dairy products is beneficial for hypertension, but it is better to choose them low in fat, because overconsumption of animal fats can be harmful to cardiovascular health. “

Élise Latour, nutritionist, Center for Preventive Medicine and Physical Activity of the Montreal Heart Institute

“I often suggest to my clients that they prefer organic, low-fat cow’s milk, and also goat’s milk, which is also well assimilated by many people who are lactose intolerant or allergic to cow’s milk. “

Stéphanie Ogura, naturopath, member of the board of directors of the Canadian Association of Naturopathic Doctors

“Having a minimum daily intake of calcium is essential, not only for bone health, but also for proper functioning of fatty tissue. It seems that people who are at risk of being chubby because of a lack of calcium intake are also those at risk for osteoporosis. “

Angelo Tremblay, obesity specialist, full professor in the Department of Social and Preventive Medicine at Laval University and holder of the Canada Research Chair in physical activity, nutrition and energy balance

“In my opinion, the constant decrease in milk consumption is primarily due to the fact that the taste of ‘grocery’ milk is no longer alluring, and that it no longer has the health properties of good natural raw milk. . ”

Carol Vachon, doctor of medical physiology, ardent defender of raw milk

“If you don’t consume dairy products, certain nutrients are more difficult to obtain, particularly calcium, vitamin D, zinc, riboflavin, and vitamin B12 for strict vegetarians. They can be obtained otherwise, but that requires great vigilance. ”

Isabelle Neiderer, nutritionist, Dairy Farmers of Canada