Milk, Is It Good or Bad?

Milk seems to be a controversial nutrition topic.  Proponents love its complete protein spectrum (providing all of the amino acids the human body needs in quantities relatively close to what we need) and that it is a good source of B vitamins, vitamin D, calcium and phosphorus.  Opponents cite its high saturated fat content (if you are not choosing low-fat dairy) and that it is the perfect nutrition for baby cows, but not grown cows and definitely not people!  It os no wonder that people become confused by media messages relating to nutrition.

Recently, a couple of research articles were published showing some additional benefits of milk and milk proteins.

First, a study in older adults (average age 68 years old, although the age range was not provided in the abstract) showed that milk consumption increases the amount of an antioxidant called glutathione in the brain (Choi, et al., 2015, University of Kansas Medical Center, 2015).  This antioxidant may help to prevent damage that can lead to conditions such as Alzheimer’s disease and Parkinson’s.  Of course, many older adults are lactose intolerant, so obtaining adequate milk intake can be difficult.

Two different studies demonstrate a benefit of whey protein (one of the two main proteins in milk) in retaining muscle mass during weight loss (Harrison-Dunn, 2015, Hector, et al., 2015, Verreijen, Verlaan, Engberink, Swinkels, de Vogel-van den Bosch, & Weijs, 2015).  When we lose weight, ideally we would only lose fat.  However, the reality of weight loss is that we will lose both fat and muscle when we lose weight.

A study from McMaster University looked at short-term energy reduction in adults (aged 35-65) and the effects of protein supplementation on fat loss and protein synthesis (Hector, et al., 2015).  Participants using whey protein had less loss of protein synthesis than those using soy protein or carbohydrate-containing placebo.

Another study from the Amsterdam University of Applied Sciences compared a whey protein-, leucine- (amino acid), and vitamin-D supplemented weight loss program with a non-supplemented weight loss program in older adults (average age 65 years old) (Verreijen, Verlaan, Engberink, Swinkels, de Vogel-van den Bosch, & Weijs, 2015).  This was a longer study, lasting 13 weeks, and incorporated both dietary change and resistance exercise.  Their study indicated less muscle loss associated with weight loss in the supplement group as compared to the non-supplemented group.

Works Cited

Choi, I.-Y., Lee, P., Denney, D. R., Spaeth, K., Nast, O., Ptomey, L., et al. (2015, February). Dairy intake is associated with brain glutathione concentration in older adults. American Journal of Clinical Nutrition, 287-293.

Harrison-Dunn, A.-R. (2015, March 19). Which protein can help weight loss but keep muscle? Retrieved from Food Navigator: http://www.foodnavigator.com/Science/Whey-protein-may-help-weight-loss-but-keep-muscle

Hector, A. J., Marcotte, G. R., Churchward-Venne, T. A., Murphy, C. H., Breen, L., von Allmen, M., et al. (2015, February). Whey protein supplementation preserves postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults. Journal of Nutrition.

University of Kansas Medical Center. (2015, March 24). Milk could be good for your brain. Retrieved from Science Daily: http://www.sciencedaily.com/releases/2015/03/150324101447.htm

Verreijen, A. M., Verlaan, S., Engberink, M. F., Swinkels, S., de Vogel-van den Bosch, J., & Weijs, P. J. (2015, February). A high whey protein-, leicine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial. American Journal of Clinical Nutrition, 279-286.