Myths and Truths

1. Drink soy is as nutritious as cow's milk?
The drink fortified soy may contain the same amount of calcium that cow's milk, but you must eat more of it to get the same benefits, because the amount of calcium the body absorbs less.
The Creighton University researchers calculated that the body absorbs about 25% less calcium than the soy drink cow's milk. Like the soy-based beverages are naturally low in calcium (about 10 mg per serving), manufacturers fortify them with calcium salts to optimize the amount of calcium. However, the added amount of calcium salts is not regulated and can vary from 80 to 500 mg per serving. A serving of milk (250 ml) contains 300 mg of calcium. It would take 500 mg of calcium in one serving of 250 ml of soy beverage fortified to equal the calcium in one cup of cow's milk.

2. If a person is lactose intolerant, you should avoid all dairy products?
People with lactose intolerance have trouble digesting the natural sugar in milk and may experience edema (swelling) or abdominal discomfort if they drink large quantities of milk. It is important to know that lactose intolerance is not the same as milk allergy, which causes a reaction to milk protein.
The good news is that recent research has shown that most people with lactose intolerance may actually consume up to 2 cups of milk per day without symptoms, if any fractionated during the day, eg, one cup at breakfast and another dinner. The recommended number of servings group milk / dairy products can also be obtained from the consumption of cheese and yogurt, which is generally better tolerated than milk. The importance of maintenance of dairy products in the diets of subjects with lactose intolerance, due to its contribution in overall quality of the diet, has been evidenced by the American Academy of Pediatrics report in September 2006 by the committee on Dietary Guidelines for Americans and the National Medical Association (USA). It is best to follow the advice of your doctor about it.

3. Dairy products cause weight gain?
Multiple observational studies have shown that people who consume higher levels of calcium and dairy foods weigh less and have less body fat than those who consume little or no dairy products. A pilot study reported in 2004 by the Journal of American Dietetic Association showed that diets rich in calcium do not cause weight gain in girls at puberty compared to girls in their normal diets. The additional servings of dairy products provide, however, significant increases in overall nutrition.

4. Drinking milk causes early puberty?
There is no scientific evidence that drinking milk causes early puberty. The latest theory is that a diet rich in fats may be the culprit. Furthermore, milk is a significant source of calcium and should not be eliminated during puberty. Pre-teen girls (9 or more) need 1300 mg of calcium per day, as they are in the "time window" between late childhood and adolescence, when calcium is deposited in bones.

5. Ingesting milk when it is cold cause increased mucus?
Milk consumption does not lead to mucus production or occurrence of asthma. The belief that milk causes mucus formation has been maintained for centuries, although some studies on this topic have failed to demonstrate any effect of milk on mucus production. Many people confuse the temporary and mild thickening of the saliva after drinking milk with mucus. There is no scientific research showing that milk produces mucus in the airways or throat. There also worsens the symptoms of colds and asthma. In fact, drink plenty of fluid when it is cold, it is important to hasten the recovery and is good for the immune system.

6. Organic milk is more secure than normal milk?
All milk must comply with strict safety standards and milk are among foods consumed most regulated and safe. Even though organic dairy farmers use only organic fertilizers and pesticides, and their cows are not given hormonal supplements, milk itself is identical to milk produced conventionally. The government's stringent standards, which include testing of all forms of milk to check for antibiotic residues, pesticides, ensure that organic milk as the conventional are pure, safe and nutritious.

7. Drinking milk causes kidney stones?
Calculi (kidney stones) in the kidney are not caused by ingestion of milk. Contrary to popular belief, milk does not cause an increase in mineral deposits in the kidneys, leading to the formation of kidney stones. The research at the University of Chicago showed that people can consume 600 mg calcium (the amount of two cups of milk) without increasing their risk of stone formation. Some studies suggest that milk intake is associated with lower rates of kidney stones.

8. Skim milk is whole milk with only water added?
Skim milk is made by removal of fat and no amount of water is added. A cup of skim milk contains less than ½ gram of fat and is fortified with vitamin A and vitamin D generally Skim milk contains comparable amounts of protein, calcium, potassium, phosphorus and other nutrients key to those found in milk richer in fats.

* For Licinia Campos, nutritionist - Site: www.lacteabrasil.org.br