Sister Zhang went to the supermarket to buy milk and happened to meet her colleague Lao Liu. "Old Liu, are you here to buy milk too?" "I can't drink it. I feel bloated and uncomfortable after drinking milk. My daughter said she was lactose intolerant and asked me to drink Shuhua

Sister Zhang went to the supermarket to buy milk and happened to meet her colleague Lao Liu.

"Lao Liu, are you here to buy milk too?"

"I can't drink it. I feel bloated and uncomfortable after drinking milk. My daughter said she was lactose intolerant and asked me to drink Shuhua milk."

"I always feel that our Chinese people's constitution is not suitable for drinking milk. My son is just like you. He also heard that drinking milk will increase the risk of cancer, so I usually drink less."

Milk is a common nutritional drink , does it really cause cancer? If I develop lactose intolerance after drinking milk, should I still drink it?

1. Does drinking milk increase the risk of cancer?

Published in "BMC" in 2022, a joint study led by the team of Professor Du Huaidong and Professor Chen Zhengming of the University of Oxford, UK, followed 10146 Chinese adults for an average of 10.8 years. The results found that is different from never Compared with people who consume dairy products, people who regularly consume dairy products are more likely to develop liver cancer, breast cancer .

① Compared with people who hardly consume dairy products, people who regularly consume dairy products have an 18% higher risk of liver cancer and a 22% higher risk of breast cancer in women;

② If you consume 50g more dairy products a day, the risk of liver cancer increases. will increase by 12%, and the risk of breast cancer will increase by 17%.

This research was published and caused quite a stir. Can’t we drink milk?

Of course not. This study expresses the correlation between dairy products and liver cancer and breast cancer. It cannot determine the causal relationship. Correlation does not mean that it causes cancer. Whether dairy products can cause liver cancer and breast cancer requires further research. .

There is currently no evidence that milk causes cancer. On the contrary, the Dietary Guidelines for Chinese Residents recommend: Milk and dairy products A daily intake of 300~500 grams.

2. Most Chinese people are lactose intolerant, so why do they still drink milk?

You must know that many people are lactose intolerant. After drinking milk, lactose cannot be digested, causing nausea, abdominal pain, diarrhea and other discomforts.

According to research by the United Nations Food Organization, about 20% of the population in Europe, America and Oceania countries suffer from lactose intolerance; in Africa, 70-90% of people are lactose intolerant; and this proportion has reached In Central Asia, it is as high as 80%; in East Asia, it is almost 90-100%.

In my country, according to the "2021 China Dairy Merchant Index Report", approximately 190 million people have symptoms of lactose intolerance.

Therefore, many people may think that Chinese people are not suitable for drinking milk.

Does lactose intolerance mean that you cannot drink milk? uncertain.

Although lactose intolerance is relatively common, as the human body changes and immunity increases, many people who are intolerant may gradually become tolerant .

Some people believe that lactose intolerance can cause diarrhea. Even if you drink milk, calcium cannot be fully absorbed.

But in fact, according to research, compared with the normal population, people with lactose intolerance do not get less calcium from drinking milk . So there is no such thing as "drinking milk for free".

Why is it still recommended that people with lactose intolerance drink milk?

According to dietary guidelines, Chinese adults should consume 800 mg of calcium per day. However, according to data from the Osteoporosis Foundation, the average daily calcium intake of Chinese people is only 338 mg , which is much lower than the requirement.

Milk is a high-quality calcium supplement. 100 grams of milk contains nearly 104 mg of calcium. This means that a cup of 300 grams of milk a day can meet half of an adult's daily calcium needs.

In addition to being rich in calcium, milk is also an important source of high-quality protein. Every 100 grams of milk contains about 3.5% of high-quality protein and is easily absorbed by the body.

Milk is also rich in fat-soluble and water-soluble vitamins , which can meet the body's multivitamin needs . Milk has a reasonable calcium to phosphorus ratio, and also contains , vitamin D, lactose and other factors that can promote calcium absorption.

When the Chinese Nutrition Society revised the new dietary guidelines , it collected relevant research data on dairy products and analyzed its relationship with health.

Summary shows that milk and its products have a good effect on enhancing the bone density of children, teenagers, and postmenopausal women;

The intake of milk and its products is not related to the risk of prostate cancer and breast cancer. Association, evidence is level B.

In summary, it is recommended that everyone drink milk or consume dairy products in moderation every day.

3. How to drink milk?

Drinking milk every day, different groups of people should choose dairy products that suit them. In addition, it should also be noted that although some products are labeled as "milk", they are not real "milk".

. Different people choose different milks

For those who are lactose intolerant, they can use yogurt or Shuhua milk instead;

For those who are obese or have blood lipids People with abnormal can choose low-fat milk or skim milk;

Those who are allergic to milk protein can only avoid all foods containing milk ingredients. However, considering the needs of calcium, protein , etc., soy milk and plant milk can be used Wait for replacement.

. 2 kinds of "fake milk" and drink less

Milk-containing beverages : Milk-containing beverages refer to milk or dairy products as raw materials, refined or fermented by adding water and appropriate amounts of auxiliary materials. On the ingredient list, the number one ingredient is water. It can be seen that milk-containing drinks are actually beverages and not dairy products. Its ingredients are mostly water and white sugar, and may contain almost no milk ingredients.

Breakfast milk: Many breakfast milks are labeled as containing "oatmeal, oats, cereals", etc., and appear to be more nutritious and richer in taste than pure milk. But in fact, for the sake of taste, these dairy products also add a lot of sugar, malt extract, stabilizers, flavors, etc. The milk ingredients they contain are also greatly reduced in nutrition.

I hope that through this article, everyone can have a clearer understanding of milk. According to the dietary guidelines, drink healthy milk that suits you every day.

Reference:

[1] Kakkoura, M.G., Du, H., Guo, Y. et al., (2022). Dairy consumption and risks of total and site-specific cancers in Chinese adults: an 11-year prospective study of 0.5 million people. BMC Med 20, 134 (2022). https://doi.org/10.1186/s12916-022-02330-3

[2] "There are hundreds of millions of people who are lactose intolerant. Why are you still recommended to drink milk?" ". Beijing Medical News . 2021-11-24

[3] "These may be "fake milk"~". China Food News official platform. 2022-08-15

[4] "What are the health benefits of milk? value? How should I drink it? 》Guoke.2022-06-05

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