Category Archives: Dairy

Dr. Mark Hyman’s Article About the Link Between Dairy and Acne

DO MILK AND SUGAR CAUSE ACNE
  • February 11th, 2011

IT’S CONFIRMED. DAIRY PRODUCTS AND SUGAR CAUSE ACNE.

As our sugar and dairy consumption has increased over the last 100 years so has the number of people with acne. We now have over 17 million acne sufferers, costing our health care system $1 billion a year. Eighty to ninety percent of teenagers suffer acne to varying degrees.

The pimply millions rely on infomercial products hawked by celebrities or over-the-counter lotions, cleansers, and topical remedies. Recent research suggests that it’s not what we slather on our skin that matters most but what we put in our mouth.

Many have suggested a diet-acne link, but until recently it has not been proven in large clinical studies. Instead dermatologists prescribe long-term antibiotics and Accutane, both of which may cause long-term harmful effects. In 2009, a systematic review of 21 observational studies and six clinical trials found clear links.

Two large controlled trials found that cow’s milk increased both the number of people who got acne and its severity. Other large randomized prospective controlled trials (the gold standard of medical research) found that people who had higher sugar intake and a high glycemic load diet (more bread, rice, cereal, pasta, sugar, and flour products of all kinds) had significantly more acne. The good news is that chocolate (dark chocolate that is) didn’t seem to cause acne.

The dietary pimple producing culprits – diary and sugar (in all its blood sugar raising forms) – both cause spikes in certain pimple producing hormones. Dairy boosts male sex hormones (various forms of testosterone or androgens),  increases insulin levels, just as foods that quickly raise blood sugar, (sugar and starchy carbs) and spikes insulin.

Androgens and insulin both stimulate your skin to make those nasty, embarrassing pimples. One patient recently told me he would give a million dollars for a pill to cure acne. He doesn’t need to. It seems that for many the cure to acne is at the end of their fork, not in a prescription pad.

While pimples are not as simple as too much milk or sugar in your diet, both have a significant impact. Nutritional deficiencies as well as excesses can worsen acne. Correcting common deficiencies including low levels of healthy omega-3 anti-inflammatory fats, low levels of antioxidants such as vitamin E, zinc, and vitamin A, and including an important anti-inflammatory omega-6 fat called evening primrose oil  may all be helpful in preventing and treating unwanted pimples.

I will explain how you can correct and incorporate all of these nutritional elements of your diet and outlines some supplements that will help you fight acne in a moment. But first it is worth taking a deeper look at milk and sugar.

It appears that anabolic or sex hormones in milk contribute to acne …

Stay Away from Dairy and Avoid Acne

One scientist referred to milk as a “complex aqueous, suspended fat, liposomal, suspended protein emulsion”. What we do know is that milk is designed to grow things – namely, babies – and in the case of cow’s milk, calves. It is naturally full of what we call anabolic hormones (the same ones that body builders and A Rod use to grow big muscles, and which cause bad acne).

These are mostly androgens (like testosterone) and growth hormones including insulin like growth factor 1 (IGF-1). There is no such thing as hormone-free milk.

Here’s a short list of the 60-some hormones in your average glass of milk – even the organic, raw, and bovine growth hormone free milk:

  • 20α-dihydropregnenolone
  • progesterone (from pregnenolone)
  • 5α-pregnanedione
  • 5α-pregnan-3β-ol-20-one, 20α- and 20β-dihydroprogesterone (from progesterone)
  • 5α-androstene-3β17β-diol
  • 5α-androstanedione
  • 5α-androstan-3β-ol-17-one
  • androstenedione
  • testosterone
  • dehydroepiandrosterone sulphate acyl ester
  • insulin like growth factors 1 and 2 (IGF-1 and IGF-2)
  • insulin

This is what our government suggests we drink in high doses—at least 3 glasses a day for me, a healthy adult male, according to the mypyramid.gov website. Those guidelines have been strongly criticized by many including leading nutrition scientists from Harvard such as Walter Willett and David Ludwig.

The famous Nurse’s Health Study examining health habits of 47,000 nurses found that those who drank more milk as teenagers had much higher rates of severe acne than those who had little or no milk as teenagers. If you think it is the fat in milk, think again.

It was actually the skim milk that had the strongest risk for acne. In other studies of over 10,000 boys and girls from 9 to 15 years old, there was a direct link between the amount of milk consumed and the severity of acne.

It appears that it is not just the anabolic or sex hormones in milk that causes problem but milk’s ability to stimulate insulin production. It actually may be the lactose or milk sugar in milk that acts more like a soft drink than an egg. Drinking a glass of milk can spike insulin levels 300 percent.

Not only does that cause pimples, but it also may contribute to prediabetes. This is true despite studies funded by the dairy council showing that milk helps with weight loss. The question is compared to WHAT diet – a diet of bagels and Coke, or a healthy phytonutrient, antioxidant-rich, plant-based diet with lean animal protein?

Stay Away from Sugar, Refined Carbs, and Pimples

If a glass of milk causes pimples, that may drive you back to your Pepsi. But not so fast. Recent studies also show that sugar and refined carbs (a high-glycemic diet) cause acne. More importantly, taking kids off sugar and putting them on a healthy, whole foods, low-glycemic load diet resulted in significant improvements in acne compared to a control group eating a regular, high-sugar American diet.

In addition to less pimples, the participants lost weight, became more sensitive to the effects of insulin (resulting in less pimple-producing insulin circulating around the blood). They also had less of the sex hormones floating around their blood that drive pimples. We know that women who have too much sugar and insulin resistance get acne, hair growth on their face, hair loss on the head, and infertility. This is caused by high levels of circulating male hormones and is called polycystic ovarian syndrome but is a nutritional, not gynecologic disease.

But the dietary influences don’t stop there. It is not just sugar, but the bad fats we eat that may also contribute to acne.

Get an Oil Change

Our typical Western diet is full of inflammatory fats – saturated fats, trans fats, too many omega-6, inflammatory, processed vegetable oils like soy and corn oils. These increase IGF-1 and stimulate pimple follicles. Inflammation has been linked to acne, and anti-inflammatory omega-3 fats (from fish oil) may help improve acne and help with many skin disorders.

Balance the Hormones that Cause Skin Problems

The link is clear – hormonal imbalances caused by our diet trigger acne. Our diet influences sex hormones like testosterone, IGF-1, and insulin, which promote acne. The biggest factors affecting your hormones is the glycemic load of your diet (which is determined by how quickly the food you eat increases your blood sugar and insulin levels), and the amount of dairy products you eat. The good news is that eating a healthy diet and taking a few supplements can balance those hormones. Exercise also helps improve insulin function.

How to Prevent and Treat Acne

Eight simple steps to help most overcome their acne problems:

  1. Stay away from milk. It is nature’s perfect food – but only if you are a calf.
  2. Eat a low glycemic load, low sugar diet. Sugar, liquid calories, and flour products all drive up insulin and cause pimples.
  3. Eat more fruits and vegetables. People who eat more veggies (containing more antioxidants and anti-inflammatory compounds) have less acne. Make sure you get your 5–9 servings of colorful fruits and vegetables every day.
  4. Get more healthy anti-inflammatory fats. Make sure to get omega-3 fats (fish oil) and anti-inflammatory omega-6 fats (evening primrose oil). You will need supplements to get adequate amounts (more on that in a moment).
  5. Include foods that correct acne problems. Certain foods have been linked to improvements in many of the underlying causes of acne and can help correct it. These include fish oil, turmeric, ginger, green tea, nuts, dark purple and red foods such as berries, green foods like dark green leafy vegetables, and omega 3-eggs.
  6. Take acne-fighting supplements.Some supplements are critical for skin health. Antioxidant levels have been shown to be low in acne sufferers. And healthy fats can make a big difference. Here are the supplements I recommend:
    • Evening primrose oil: Take 1,000 to 1,500mg twice a day.
    • Zinc citrate: Take 30 mg a day.
    • Vitamin A: Take 25,000 IU a day. Only do this for three months. Do not do this if you are pregnant.
    • Vitamin E (mixed tocopherols, not alpha tocopherol): Take 400 IU a day.
  7. Try probiotics. Probiotics also help reduce inflammation in the gut that may be linked to acne. Taking probiotics (lactobacillus, etc.) can improve acne.
  8. Avoid foods you are sensitive to. Delayed food allergies are among the most common causes of acne—foods like gluten, dairy, yeast, and eggs are common culprits and can be a problem if you have a leaky gut.

Following these simple tips will help you eliminate acne and have that glowing skin you have always dreamed of. And it’s much cheaper (and safer) than expensive medications and dermatologist visits. Improve your diet and take acne-fighting supplements and you will watch your pimples disappear.

For more information on how to optimize your nutrition and improve your skin, see www.drhyman.com.

Now I’d like to hear from you.

Have you struggled with an acne or skin problem? Have you noticed any link between your skin? What seems to be a problem for you?

Why do you think we are encouraged to consume so much dairy when the risks to our health (and our skin) are so high?

What other steps have you taken to fight acne? What has worked? What hasn’t?

Please leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!

To your good health,

Mark Hyman, MD

References

  1. F. William Danby, MD, Nutrition and acne, Clinics in Dermatology (2010) 28, 598–604
  2. White GM. Recent findings in the epidemiologic evidence, classification, and subtypes of acne vulgaris. J Am Acad Dermatol 39(2 Pt 3):S34-7 (1998 Aug).
  3. Lello J, Pearl A, Arroll B, et al. Prevalence of acne vulgaris in Auckland senior high school students. N Z Med J 108(1004):287-9 (1995 Jul 28).
  4. Venereol 21(6):806-10 (2007 Jul).
  5. Wolf R, Matz H, Orion E. Acne and diet. Clin Dermatol 22(5):387-93 (2004 Sep-Oct).
  6. Magin P, Pond D, Smith W, et al. A systematic review of the evidence for myths and misconceptions’ in acne management: diet, face-washing and sunlight. Fam Pract 22(1):62-70 (2005 Feb).
  7. Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol 48(4):339-47 (2009 Apr).
  8. Bendiner E. Disastrous trade-off: Eskimo health for white civilization, Hosp Pract 9:156-89 (1974).
  9. Adebamowo CA, Spiegelman D, Danby FW, et al. High school dietary dairy intake and teenage acne. J Am Acad Dermatol 52(2):207-14 (2005 Feb).
  10. Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in adolescent girls. Dermatol Online J 12(4):1 (2006).
  11. Adebamowo CA, Spiegelman D, Berkey CS, et al. Milk consumption and acne in teenaged boys. J Am Acad Dermatol 58(5):787-93 (2008 May).
  12. Hoyt G, Hickey MS, Cordain L. Dissociation of the glycaemic and insulinaemic responses to whole and skimmed milk. Br J Nutr 93(2):175-7 (2005 Feb).
  13. Kaymak Y, Adisen E, Ilter N, et al. Dietary glycemic index and glucose, insulin, insulin-like growth factor-I, insulin-like growth factor binding protein 3, and leptin levels in patients with acne. J Am Acad atol 57(5):819-23 (2007 Nov). Cordain L, Lindeberg S, Hurtado M, et al. Acne vulgaris: a disease of Western civilization. Arch Dermatol 138(12):1584-90 (2002 Dec).
  14. Smith RN, Mann NJ, Braue A, et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 86(1):107-15 (2007 Jul).
  15. Smith RN, Mann NJ, Braue A, et al. The effect of a high- protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial. J Am Acad Dermatol 57(2):247-56 (2007 Aug).
  16. Smith RN, Braue A, Varigos GA, et al. The effect of a low glycemic load diet on acne vulgaris and the fatty acid composition of skin surface triglycerides. J Dermatol Sci 50(1):41-52 (2008 Apr).
  17. Zouboulis CC. Is acne vulgaris a genuine inflammatory disease? Dermatology 203(4):277-9 (2001).
  18. James MJ, Gibson RA, Cleland LG. Dietary polyunsaturated fatty acids and inflammatory mediator production. Am J Clin Nutr 71(1 Suppl):343S-8S (2000 Jan).
  19. Simopoulos AP. Essential fatty acids in health and chronic disease. Am J Clin Nutr 70(3 Suppl):560S-9S (1999 Sep). 26. Kaaks R, Bellati C, Venturelli E, et al. Effects of dietary intervention on IGF-I and IGF-binding proteins, and related alterations in sex steroid metabolism: the Diet and Androgens (DIANA) Randomised Trial. Eur J Clin Nutr 57(9):1079-88 (2003 Sep).
  20. Fulton JE, Jr., Plewig G, Kligman AM. Effect of chocolate on acne vulgaris. Jama 210(11):2071-4 (1969 Dec 15).
  21. Anderson PC. Foods as the cause of acne. Am Fam Physician 3(3):102-3 (1971 Mar).
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Why I Avoid Milk

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Milk is a controversial topic in health circles. But for me, it is not controversial, I was diagnosed in 2009 with an IgG mediated dairy allergy, and so I try and avoid it as much as possible. My problems with dairy began many years ago, I just did not know dairy was the problem.

For almost as long as I can remember, I had trouble with acne, and not just during my teenage years. My acne began when I was about 9 years old. My dear mom tried everything she could think of, over the counter products, masks, doctors. After my mom passed away when I was 10, my dad and grandma took on the task. They tried everything they could think of, there was no treatment too expensive or too far. They offered me everything possible. I saw many more doctors, and tried many more treatments, oral and topical, prescription and over-the-counter. Nothing worked. And I know it hurt them almost as much as it hurt me, because they could see how it affected my self-esteem. But nothing seemed to work.

Then, one day, when I was a sophomore in college, I was home on break and sitting at my grandma’s kitchen table. I was reading a natural health magazine and saw an article by a naturopath about the link between dairy and acne. She cited no scientific research to back up her claim, but I figured it was worth testing out – after all, I did eat and drink a lot of dairy…a whole lot.

I experimented cutting dairy out of my diet, and for about two weeks, I stuck to a very simple and unprocessed diet, to make sure I was not getting any dairy. Within about a week and a half, my acne disappeared, completely. What had persisted for over 10 years, despite the best doctors and medicines, disappeared by changing my diet. But I was not well-educated on how to detect dairy in processed foods. I knew to avoid drinking milk with my cereal and ice cream, but I did not realize how many processed foods often have dairy (and often times by the name of the specific dairy protein, such as ‘whey’), foods like bread, cookies, salad dressing, chips, cake, marinades, etc. So when I returned to eating processed foods, my acne would flair up again occasionally. I also started acknowledging that I had stomach discomfort after almost every meal, something I thought was normal, until I realized my friends on the Irish Dance team could eat dinner around 6 and be at practice, ready for rigorous exercise, around 7pm.  A few years later, I met a doctor who thought to test me for milk allergy, and sure enough, I tested positive. And he was the one that taught me how to identify dairy in processed foods. It has made such a huge difference to my quality (and maybe even quantity) of life. I still slip up every now and then, especially when I go to someone’s home for dinner, milk is such a popular ingredient in the American diet and kitchen, that it is hard to be a gracious dinner guest and avoid dairy. But on the whole, I avoid dairy, and feel (and look) so much better.

Recently, I learned about a research study that confirmed the link between milk and acne. For more information, click here.

DAIRY ALLERGY VERSUS LACTOSE INTOLERANCE

Sometimes my friends or family suggest I eat something that is ‘lactose free’ or drink Lactaid instead of milk, but for someone with a milk allergy, the ‘lactose’ is not the problem. Those with a dairy allergy are allergic to one or more of the proteins in milk, this is not the same as lactose intolerance. Those who are lactose intolerance are intolerant of the milk sugar ‘lactose’ and therefore milk does not sit well with them. As a remedy, they can either consume lactose-free milk or take enzyme pills that provide the enzyme necessary to break down lactose (lactase), which their body either does not produce, or does not produce in sufficient quantity. A large portion of the population is lactose intolerant.

In humans, lactase stops being produced when the person is between two and five years old. The undigested sugars end up in the colon, where they begin to ferment, producing gas that can cause cramping, bloating, nausea, flatulence and diarrhea. If you’re American or European it’s hard to realize this, but being able to digest milk as an adult is one weird genetic adaptation.

It’s not normal. Somewhat less than 40% of people in the world retain the ability to digest lactose after childhood. The numbers are often given as close to 0% of Native Americans, 5% of Asians, 25% of African and Caribbean peoples, 50% of Mediterranean peoples and 90% of northern Europeans. Sweden has one of the world’s highest percentages of lactase tolerant people.

Being able to digest milk is so strange that scientists say we shouldn’t really call lactose intolerance a disease, because that presumes it’s abnormal. Instead, they call it lactase persistence, indicating what’s really weird is the ability to continue to drink milk.

I suspect I have both lactose intolerance and a dairy allergy, but at the very least, I have a dairy allergy and more importantly, I actually feel a big difference when I consume dairy, and it is not a pleasant feeling. So I avoid dairy as much as possible. But it can be tough, especially since so many processed foods contain dairy, even staples like whole wheat bread, if purchased from a conventional super market, usually have some form of dairy.

But there are other reasons why some argue that dairy is bad for humans, reasons that have nothing to do with allergies or intolerance. These reasons can become controversial because often times they are cited without research to back them up or suggest their validity. I am not a scientist, nor am I a nutritionist, so I will not weigh in on the debate about dairy. But I can tell you some of what I do know, and I encourage you to evaluate this (and other) information, and come to your own conclusion.

ARGUMENTS AGAINST DAIRY

Some (particularly those who follow a Paleo Diet and many alternative health practitioners), argue that dairy is not healthy. Unfortunately, their arguments are often time unsupported. They argue that dairy is only appropriate for the baby animal whose mother produced that type of milk, and that dairy causes mucus in the human digestive track. But these claims are often times stated, without references to back them up.

However, there is at least one source I have been able to find that does provide references to back up the claims against dairy – an article by Dr. Mark Hyman, a medical doctor and family physician who has dedicated his career to identifying and addressing the root causes of chronic illness through the practice of Functional Medicine. He is currently medical editor at the Huffington Post and on the Medical Advisory Board at The Doctor Oz Show.Dr. Hyman has testified before the White House Commission on Complementary and Alternative Medicine, and has consulted with the Surgeon General on diabetes prevention. He has testified before the Senate Working Group on Health Care Reform on Functional Medicine, and participated in the White House Forum on Prevention and Wellness in June 2009. Dr. Hyman was nominated by Senator Tom Harkin for the President’s Advisory Group on Prevention, Health Promotion and Integrative and Public Health, a 25-person group to advise the Administration and the new National Council on Prevention, Health Promotion and Public Health.With Drs. Dean Ornish and Michael Roizen, Dr. Hyman crafted and helped to introduce the Take Back Your Health Act of 2009 into the United States Senate, to provide for reimbursement of lifestyle treatment of chronic disease. In other words, he is not merely an extremist who voices his opinion without just cause to hold that opinion. Many may disagree with him on certain points, but he is an educated and well-respected medical doctor.

According to an article by Dr. Hyman, there is a doctor by the name of Walter Willet, M.D., PhD – who is the second-most-cited scientist in all of clinical medicine and the head of nutrition at Harvard’s School of Public Health, who claims that the USDA’s food pyramid is “udderly ridiculous” including its recommendation for dairy. According to Dr. Hyman, Dr. Willett has done many studies and reviewed the research on dairy and has concluded there are many reasons to pass up milk, including:

1. Milk doesn’t reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to a study by the Harvard School of Public Health, known as the Nurses’ Health Study, dairy may increase risk of fractures by 50 percent. The study can be found here: http://www.hsph.harvard.edu/nutritionsource/calcium-full-story/

2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

3. Calcium isn’t as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.

4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter.

5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)

6. Not everyone can stomach dairy.(v) About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.

Based on such findings, Dr. Willet has come to some important conclusions:

• Everybody needs calcium — but probably not as much as our government’s recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.

• Calcium probably doesn’t prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.

• Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.

• Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.

The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly: Milk doesn’t benefit sports performance, there’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss, dairy is linked to prostate cancer, it’s full of saturated fat and is linked to heart disease, dairy causes digestive problems for the 75 percent of people with lactose intolerance, and dairy aggravates irritable bowel syndrome.

Dr. Hyman says that “due to these concerns, many have begun to consider raw milk an alternative. But that isn’t really a healthy form of dairy either …Yes, raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization — but to Dr. Hyman, these benefits don’t outweigh dairy’s potential risks. He contends that our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.

So here is his advice for dealing with dairy.

6 Tips for Dealing with Dairy

• Take your Cow for a Walk. It will do you much more good than drinking milk.

• Don’t rely on dairy for healthy bones. If you want healthy bones, get plenty of exercise and supplement with 2,000 IU of vitamin D daily.

• Get your calcium from food. These include dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

• Try giving up all dairy. That means eliminate milk, cheese, yogurt, and ice cream for two weeks and see if you feel better. You should notice improvements with yoursinuses, post-nasal drip, headachesirritable bowel syndrome, energy, and weight. Then start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life.

• If you can tolerate dairy, use only raw, organic dairy products. I suggest focusing on fermented products like unsweetened yogurt and kefir, occasionally.

• If you have to feed your child formula from milk, don’t worry. The milk in infant formula is hydrolyzed or broken down and easier to digest (although it can still cause allergies). Once your child is a year old, switch him or her to real food and almond milk.

ARGUMENTS IN FAVOR OF DAIRY

I am not a scientist, so I do not feel qualified to authoritatively interpret all the data on the subject, but I do think well-educated consumers can make better choices. So here is some information that I find interesting, if not compelling, in favor of moderate dairy consumption. I will preface it however, by saying that even these examples of healthy cultures that eat dairy have something unique to them that dairy consumption in the US does not have, a naturally produced milk supply. These examples of cultures that are healthy and consume dairy consume a different kind of dairy than the average American consumer, they consume one that is often times raw and unpasteurized, from cows that are grass-fed and not routinely fed antibiotics and hormones. Therefore, I will say this, I think that to the extent dairy consumption can be beneficial for some, it is not all dairy that is beneficial, but rather, raw, unpasteurized, grass-fed, organic milk, produced without the use of hormones or routine antibiotics.

One of my favorite sources for nutrition information is the Weston Price Foundation. They advocate dairy for a healthy human diet, in large part because of research on native populations that are extremely healthy, and do consume dairy. However, even their dairy endorsement is only for raw, unpasteurized, grass-fed, organic dairy that is produced without the use of hormones or routine antibiotics. And their advice, as far as I can tell, does not take into account the large portion of the American population that is lactose intolerant. However, if you are not lactose intolerant, and want to include dairy in your diet, I would suggest reading some of their resources on the health and economic benefits of raw milk.

References

(i) Feskanich D, Willett WC, Stampfer MJ, Colditz GA. Milk, dietary calcium, and bone fractures in women: a 12-year prospective study. Am J Public Health. 1997 Jun;87(6):992-7.

(ii) Feskanich D, Willett WC, Colditz GA. Calcium, vitamin D, milk consumption, and hip fractures: a prospective study among postmenopausal women. Am J Clin Nutr. 2003 Feb;77(2):504-11.

(iii) Tseng M, Breslow RA, Graubard BI, Ziegler RG. Dairy, calcium, and vitamin D intakes and prostate cancer risk in the National Health and Nutrition Examination Epidemiologic Follow-up Study cohort. Am J Clin Nutr. 2005 May;81(5):1147-54.

(iv) Huncharek M, Muscat J, Kupelnick B. Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies. Nutr Cancer. 2009;61(1):47-69.

(v) Brannon PM, Carpenter TO, Fernandez JR, Gilsanz V, Gould JB, Hall KE, Hui SL, Lupton JR, Mennella J, Miller NJ, Osganian SK, Sellmeyer DE, Suchy FJ, Wolf MA. NIH Consensus Development Conference Statement: Lactose Intolerance and Health. NIH Consens State Sci Statements. 2010 Feb 24;27(2).

(vi) Bartley J, McGlashan SR. Does milk increase mucus production? Med Hypotheses. 2010 Apr;74(4):732-4.

(vii) Luopajärvi K, Savilahti E, Virtanen SM, Ilonen J, Knip M, Akerblom HK, Vaarala O. Enhanced levels of cow’s milk antibodies in infancy in children who develop type 1 diabetes later in childhood. Pediatr Diabetes. 2008 Oct;9(5):434-41.

(viii) El-Hodhod MA, Younis NT, Zaitoun YA, Daoud SD. Cow’s milk allergy related pediatric constipation: Appropriate time of milk tolerance. Pediatr Allergy Immunol. 2009 Jun 25.