Q&A With a Dietician

Not by any means!

More 120 years ago. Dr. Wilbur Atwater estimated how much energy was in food by burning it in a small bomb calorimeter and observing how much heat was generated to increase the temperature of water. He named these increases in temperature calories, a term which he borrowed from a French scientist interested in work and heat.

According to the calorie is a calorie concept, 100 calories found in a piece of birthday cake are equivalent to 100 calories found in milk or a scrambled egg. Common sense tells us that these items are quite different in nutrient value and ability to nourish the body. Artificial sweeteners are calorie-free, yet they cause weight gain

Atwater figured that carbs and protein contain four calories per gram, whereas fat like in whole milk contains 9 calories per gram. So "calories," which wasn't even Atwater's original name for his heat transformation, in milkfat, have the same calories that are in every other fat, only this is not true if you adhere to his methods. Saturated fats (SFA) and unsaturated fats (UFA) differ from one another in the amount of calories they generate upon burning in an oven. And I stress here "estimations."

Simple experiments to this process can be found on the internet. The concept of carbs has been almost exclusively applied to weight gain which is of concern to most Americans and has fueled the entire food industry .

However, Atwater obtained his readings by burning food in a small furnace-like object called a bomb calorimeter. If you burn a fat in the over, what happens? It can ignite and start a grease fire. I wonder how Atwater dealt with that? Was it a true reading? Later he worked with humans and extracted stuff from their poop to prove his theories. These are the same "estimates" we have been relying on since 1877.

How Atwater determined that a protein produces four calories per gram when the protein was located in a food which contained a complex matrix of other nutrients and substances? Was the protein a complete protein, or incomplete protein, was it a branched chain fatty acids, aromatic fatty acid or a combination of other factors. The same question could be asked about fats, and carbohydrates (carbs). He did it by estimating. To view the calorimeter and learn how it works, check out this link https://byjus.com/chemistry/bomb-calorimeter/

However, there is little research showing that the human body cares about the calorie-count of your food, or agrees with the laboratory count of calories in a food or beverage? “No meaningful research has ever shown that a calorie of cake is the same, from a health and obesity standpoint, as a calorie of bacon or a calorie of artichoke.” Besides, the adage, a calorie is a calorie was coined by Dr. Fred Stare, founder of Harvard University School of Nutrition, who was later found to be on the payroll of Big Sugar, taking Big Money for bogus research showing that sugar was blameless in the etiology of heart disease, diabetes, obesity and cavities. Trust such a person? He was also famous for advising us to "drink a cup of corn oil per day."

"A 2012 article in JAMA definitively laid this medical lie to rest. The study analyzed three groups of patients who all ate the same total number of calories daily. One group ate a highcarbohydrate diet, one group ate a high-protein diet, and one group ate a high-fat diet. Which group do you think lost the most weight? Based on what you've learned your whole life, you probably didn't choose the high-fat diet participants, but that group lost more weight than either of the other two groups. Your doctor should have read this article and should know not to be wasting your time talking about counting calories and eating a low-fat diet."

"The number of calories listed beside a given food has absolutely nothing to do with how the human body metabolizes the food; it tells you only how many calories of heat-energy were created by burning the food in that little furnace." A calorie is only about heat, it is not about nutrition or how the unique matrix of food moves through a complex system to nourish and fuel the body, from brain to liver, considering the microbiome, and hormonal and metabolic responses, to maintain a strong immune system which keeps it healthy and free of disease.

All foods end up producing ATP, carbon dioxide and water. ATP is the cellular fuel produced in the mitochondria to fuel the cells. We have heard in the last several years about mitochondrial dysfunction and the disease that could be triggered in response. Carbohydrates only produce 32-38 units of ATP while fat can product 108 units or more per molecule The brain is the highest consumer of ATP in the body, consuming approximately twenty-five percent of the total energy available]. A large amount of energy is spent on maintaining ion concentrations for proper neuronal signaling and synaptic transmission https://www.ncbi.nlm.nih.gov/books/NBK553175/. The more nourishing the food, the more ATP it ultimately introduced into the system, producing more energy to fuel the system.

What happens when you limit your saturated fats and increase your carbs? You produce less ATP thus less cellular energy for the body and brain, while drawing down on other resources. It takes more enzymes and co-factors to metabolize carbs which are made from sugars and starches than fats, and carbs trigger the insulin response over and over, more and more often. Fats do not invoke an insulin response.

Milk is a unique natural food in which is distinguished by the milk fats contained in a globule along with the fat soluble vitamins surrounded by a membrane which is itself contains unique fats such as phospholipids. The fatty globule is suspended in a liquid emulsion where the proteins and other nutrients are found.

Therefore to consider protein, carbohydrates, and proteins separately regards these nutrients as strictly existing on their own, which they do not do. The very nature of the food matrix, and how it is broken apart, digested and metabolized into cellular energy is very complex and the simple explanation of calories neglects to consider all these factors.

Foods without fats are not satisfying and flavorless, and individuals faced with the new dietary guidelines in the 1980s, along with their doctor's advice to limit saturated fats to 10 percent and under of calories or face an imminent heart attack would cause them to cut out or limit whole milk, butter, eggs, steak, juicy meats and other animals foods We had to turn to lean cuts of meat and chicken without skin (which were mainly proteins dry and lacking flavor) and ingest high quantities of unsaturated fats as trans fats and vegetable seed oils not a part of the human food chain before. Any and all carbohydrates were fair game.

However as we well know, Atwater and the scientists that followed accepted his tenets that set one gram of fat at nine calories, and a gram of carbs and proteins at four calories each. The fats were almost double the calories that carbs and protein provided, thus to replace them was going to mean much more carbohydrate in the diet, and to replace butter, seed oil hydrogenated (trans fats) to make margarines.

Restricting saturated fats was determined on the basis of bogus experimental studies in animal models that were conducted with dietary coconut oil of unspecified origin, which reliably caused dramatic increases in liver and blood cholesterol in rodents; but most of the coconut oil of the time was hydrogenate (trans-fats) which would have been banned Iin the U.S. at a later time because of harmful effects to the heart.

Contrary to what the experts expected, eating less fat did not make people lean, but contributed to an epidemic obesity, diabetes and chronic disease. Sugar consumption rose upwards of 120 pounds per person per year.

The following charts show that after the Dietary Guidelines were introduced, and people ate less fats and more carbs, and the majority of calories was coming from carbs, by 2008, 65 percent of the population were obese.

The second chart shows the huge increase in individuals diagnosed with diabetes which started to rise after the Dietary Goals were released and people ate more starch and less fat. The Dietary Goals were the groundwork for the Dietary Guidelines which were first introduced in 1980. intake in the population from 1820 to 2000,. Which rose from under 4 million in 1973 to almost 20 million by 2008 and growing. Today 1 out of 2 -3 adults is obese and a large percentage of children, 40 million children under age 5 in 2014, even toddlers are obese. The growth in numbers of obese individuals paralleled the growing number of those who were diagnosed with diabetes. Both charts are from the book, Lies My Doctor Told Me, by Ken D. Berry, MD (2017, 2018).

But larger and well-designed studies started to show that replacement of fat with carbohydrate was not associated with lower risk of CHD, and may even be associated with increased total mortality. Furthermore, “a number of systematic reviews of studies have shown no significant association between saturated fat intake and coronary artery disease or mortality, and some even suggested a lower risk of stroke with higher consumption of saturated fat.” Despite its high content of SFAs, studies are consistently showing that dairy fat in milk does not promote heart disease . Cheese and yogurt are not associated with risk of heart disease. Large studies show that whole fat dairy may be protective against type 2 diabetes.

The dietary recommendation to reduce intake of SFAs without considering specific fatty acids and food sources is not aligned with the current evidence base. As such, it may distract from other more effective food-based recommendations, and may also cause a reduction in the intake of nutrient-dense foods (e.g., dairy, unprocessed meat) that may help decrease not only the risk of CVD, type 2 diabetes, and other noncommunicable diseases,

Regarding children and saturated fats Saturated fats are essential for infants and children in periods of rapid growth. They provide for a diverse range of molecular functions in cells and tissues beyond merely providing energy.

Saturated fats are so important that the body has a process to make them from acetate in the absence of sufficient dietary fat.

Feeding a low fat diet can result in membrane fragility which can disrupt cell signaling and many functions of the cell. Babies were subjects in experimental research in studies done by Dr. Samuel Fomon in the 1960’s and 70’s in feeding them fat-free cow’s milk with vegetable oil (no saturated fats) after not before pediatricians started recommending skim milk for infants beginning at four to six months of age. The skim milk diet started failing, and some unsaturated fats and vitamins were added to the milk. The infants drank enormous quantities of milk and ate a lot of cereal and were always hungry. The grew in length but had slow or no weight gain and lost fat because they were using stored fat to make up for the loss of fat in the diet. The researchers concluded that the diet was “likely to be seriously detrimental in the infants. "

To add to that information, researchers later found that when confronted with diets seriously lacking in cholesterol (infant formula) the body will make cholesterol and may go into overdrive in the cholesterol production department.

"Non-fat dried milk is added to low-fat milk ,...this additive compromises the nutritional quality of the milk in many ways... and involves forcing skim milk out a tiny hole at high temperature and pressures, a process that not only destroys nutrients but is the cause of the production of nitrates, which are potent carcinogens. "This is key..." the body needs vitamin A to assimilate protein. When we consume foods rich in protein without the supporting fats, as in reduced- fat milk to which nonfat, high protein dried milk is added, the body draws on the vitamin A stored in the liver and ...these stores become depleted..."

"Children’s diets rich in protein but low in fat result in rapid spindly growth, poor posture, lack of muscle tone and poor eyesight- a kind of Ichabod Crane” figure from the book Sleepy Hollow. We saw from Dr. Fomon’s feeding studies of infants in the 1960’s and 70’ingesting only skim milk, that they grew in length but lost weight. “Non-fat dried milk does not appear on the label of reduced-fat milk and this practice spans the entire industry. The FDA considers the addition of nonfat dried milk an ‘industry standard’ and does not require labeling. (The Untold Story of Milk, pgs. 241-242).

The U.S. Dairy Guidelines started recommending low intake of saturated fats for children starting at age two and still do in the latest version, 2020-2025. In 2013,Professor Mark De Boer and his colleagues at the University of Virginia fed toddlers and children between the ages of two and four one percent and skim milk, and found that children who drank milk which has a higher amount of protein than whole milk, such as the low fat milks, gained more weight and had a higher body mass index than those who drank whole milk or even two percent milk, "Children drinking 1 percent or skim milk at both two and four years were more likely to become overweight/obese between those times points.” It was indeed the higher amount of protein on the milk that caused the weight gain, not fat."

Soy milk has been found to cause weight in contrast to whole milk. Soy contains a high percentage of the omega -6 fatty acid, linoleic acid (LA), which is a culprit in weight gain, although the protein is also guilty. Farmers feed their animals soy protein and the oil, which is actually a waste product of soy protein production, in order to provide quick weight gain.

In his book, Fat is Fuel, Joseph Mercola, MD, talks about the dangers of too much protein in the diet, especially in the form of protein powders. Infant formula is nothing but dried skimmed cow milk or soy bean protein, with artificial additives, but no cholesterol and a little saturated fat from coconut milk (but not always, depends on the Brand) and lots of sugars. The protein is higher than in mothers milk, which Nature has carefully regulated and which is standard in most mother’s milks. The problem is with mTor, production is driven by protein to produce more cellular growth and thus is implicated in cancers.

An old nutrition adage was to "eat a variety of foods." This had much common sense behind it and much nutritional wisdom as well, because a variety of foods provides a variety of nutrients and other factors. Each classification of foods is unique in its own way. The most nutrient dense foods are those which have a variety of nutrients, including quality protein, fat, vitamins and minerals along with antioxidants. The term is usually applied to natural foods and not engineered edibles such as a Twinkie or potato chips. Milk, dairy products, meats and eggs in general provide a wide range of critical nutrients and the most nutrition per ounce, and thus are most nutrient-dense. The term can also be applied to classifications of foods such as vegetables and fruits which can be judged against each other for the most nutritious in their category, such as the most nutrient-dense fruit. But fruits have very little if any protein and vegetables contain incomplete protein. Soy, for example is said to contain complete protein, but it contains many anti-nutrients which prevent absorption of minerals, is usually genetically modified, and very low in the important amino acid, methionine. Vegetables and fruits do contain unique vitamins, carotenoids, fiber, and are colorful and provide texture. Nutrient dense is the opposite of calorie dense, referring to an edible item which is high in sugar, additives, false fats, and low in nutrients. As Dr. Weston A. Price called them, “foods of modern commerce"-- white flour, rice, jams, low fat foods, vegetable oils and convenience items filled with extenders and additives, in his book, Nutrition and Physical Degeneration already back in 193. Read more about Dr. Price and the Weston A. Price Foundation here https://www.westonaprice.org/health-topics/abcs-of-nutrition/principles-of-healthy-diets-2/#gsc.tab=0

The fat in milk is present in the form of a globule surrounded by a globule membrane (MFGM) that keeps the fat in an emulsified state. The membrane is composed of phospholipids, protein, vitamin A, carotenoids, cholesterol, and enzymes. Whole milk contains over 300 various fats, which consist of saturated, unsaturated and monounsaturated fats.

Most of the saturated fatty acids in milk fat range from short chain C4 butyric to long chain C20 arachidic. Odd numbered carbons, such as C15:0 currently of great interest for their unique nutritional properties.

Scientists have recently discovered a number of highly beneficial components of the MFGP that help suppress pathogenic organisms and protection against multiple sclerosis, Alzheimer’s disease, depression and stress. (Spitzberg, VL, 2005, in The Untold Story of Milk, p. 262).

Saturated fats in the fat globule carry the fat-soluble vitamins which are critical for life and necessary for the function of many nutrients. Removing the fats, also removes the fat-soluble vitamins, A, D3,K1, K2, and E which are critical for growth and development in babies and children and necessary for good health in adults. MILKFAT – Butterfat is 66 percent saturated, 30-50 percent per cent oleic (monounsaturated) and 4 percent polyunsaturated. The oleic acid is the same fat found in olive oil.

Milk fat intake has recently been studied in 70 year old males. The research showed that themilk fat was inversely associated with a large number of cardiovascular risk factors. In otherwords, the milk fat and help promote a healthy heart. The researchers were surprised at theirfindings because they believed that saturated fat was a risk factor for heart disease (Smedmanet al 1999). Whole milk is a very valuable food for elderly as it is a rich supplier of calciumvitamins, a particularly good source of vitamin B12, complete protein, and other nutrientsdifficult to obtain. Elderly often each cereal with low fat milk, and are the 2nd largest group ofconsumers after children. Adding butter to hot oatmeal gives that same dish a healthy boost offat-soluble vitamins, butyric acid and other healthy fats.

Studies have repeatedly failed to find an association between full-fat dairy and cardiovascular events. Instead, full-fat dairy actually reduces your risk of cardiovascular events and deaths thereof. Dairy products are also associated with lower risks of Type 2 diabetes, liver disease and more

The short chain saturated fat butyric acid (4:0) is a well- known modulator of gene function, and may also play a role in cancer prevention. Caprylic, Capric acids and Lauric acids (8:0, 10:0, 12:0 ) have antiviral properties. Lauric acid (12:0), a medium chain saturated fatty acid, has antiviral and antibacterial functions and may act as an anti-caries and antiplaque agent. Interestingly, Helicobacter pylori can in fact be killed by this fatty acid, has a wide range of health benefits, including improving insulin sensitivity, improves aerobic endurance and muscle strength in sedentary mice. LA intake not only changed tissue fatty acid profiles, but also enhanced fat mobilization from the adipose tissue, thus helped in weight loss. Saturated fatty acids in milk have neutral or even positive effects on health. In contrast to this, the saturated fatty acids lauric-, myristic-(14:0) and palmitic (16:0) acid have low-density lipoprotein (LDL)- and high-density lipoprotein- (HDL) cholesterol-increasing properties. Saturated fats increase HDL

The only reason that saturated fats were labeled as atherogenic- risk for heart disease, was the finding that they raise low density lipoproteins (LDL)which carry cholesterol in the blood but they also increase the “good cholesterol” HDLs. The LDLs in dairy fat are the fluffy, not small dense particles now associated with cardiovascular harm. However, milk fat consumption has been shown to have less pronounced effects on serum lipids than as previously thought. As reported by Sjogren et al. fatty acids typically found in milk products were actually associated with a more favorable LDL profile in healthy men and they concluded that men with high intakes of milk products had an apparently beneficial and reduced distribution of the harmful small, dense LDL particles

The increase in HDL cholesterol related to the medium and long chain saturated fatty acidslauric, myristic, and palmitic acid has beneficial effects in modulating cholesterol in the blood.

1. Whole milk is extremely rich in natural nutrients and contains complete valuable proteins, important fats, minerals, fats, fat soluble vitamins, and water-soluble vitamins. It is an especially good source of riboflavin (vitamin B2), B12, tryptophan and calcium.
2. Milk contains natural tryptophan which is the protein responsible for the production of vitamin B3, niacin, serotonin and melatonin. Tryptophan is the protein in the whey portion of milk which provides the relaxing effect of a glass of milk before bed.
3. In addition to these major components milk contains glutathione, the body’s major antioxidant which helps detox and protect from toxic substances.
4. Milk is a natural product produced by Nature, not a nut or a genetically-modified soy bean. Low fat milks are produced by separating milk and selling the cream separately. Milk is nutrient dense, easy to store and purchase.
5. Whole milk contains the complete array of naturally occurring fat-soluble vitamins which are critical for growth, reproduction and sustaining life. Fat-soluble means that these vitamins need fat to be absorbed and are found in the fatty portions of the food. These include vitamin A (retinol), D3 (cholecalciferol), E (alpha tocopherol), K1 (phylloquinone) and K2 (menaquinone-4) and are found in milk fat- butter. Fish livers contain A and D3, and a small amount of K2 (MK-4).

Kids and Adults. Whole Milk is a lot of nutrition in the glass, and supplies the body and soul with many benefits, especially children and elderly. Whole milk which is not processed as in other flow fat milks, provides important biopeptides missing in ultra pasteurized or over processed low fat milks.

I drink two glasses at least of milk every day and miss it when I do not. It does a body good. Whole Milk is especially important for growing children for all the reasons I name abovea nd supports growth and development like no other substance does, and the protein is equal to that of pastured eggs and whole meats. Much depends on how the animal is raised, what the animal eats, access to the outdoors, the environment and if the animal is treated humanely. A stressed animal will put cortisol into the milk. An animal that is given hormones and unneeded drugs and antibiotics will put those substances into the milk. Indeed, milk quality, like many other food products, occurs along a spectrum from excellent to mediocre, depending on many factors, but mainly those I have outlined above.

Vitamin A (retinol) is naturally contained in whole milk along with other fat soluble vitamins such as vitamin D3 (cholecalciferol), vitamin E (alpha tocopherol), vitamin K1 (necessary for blood clothing),and vitamin K2 (menaquinone-4) which forms vitamin K2 dependent proteins. Cows make vitamin D3 in their skin just like humans, when they are exposed to sunlight.

Heat processing does affect the quality and quantity of these vitamins. Vitamin A palmitate is added to skim milk, and alternative dairy sources but it is an artificial form of vitamin A. Some alternative dairy sources add vitamin D2 which is not the equivalent of vitamin D3, even the synthetic version.

Vitamin A is an extremely important vitamin, along with the other fat-soluble vitamins. Vitamin A (retinol) is responsible for vision. It was the first vitamin discovered at the beginning of the 20th century. Many people at that time were afflicted with xerophthalmia which causes night blindness and progress to keratomalacia with grave consequences such as blindness . Vitamin A deficiency is still the world's leading cause of preventable childhood blindness, Whole milk can be good source of vitamin A, especially for babies, toddlers and growing children. Animals that are vitamin A deficient can give birth to calves which are born blind.

Vitamin A is extremely important in the development of the immune system. It is found in the immunoglobulin secretory IgA . Zinc and vitamin A deficiency is associated with a lower production of IgA, which is the first line of defense entry of germs into the body and plays a critical role in mucosal immunity. IgA antibodies are found in the mucous membranes of the lungs, sinuses, stomach, and intestines. They're also in fluids these membranes produce, like saliva and tears, as well as in the blood. Decreased or absent IgA has been considered as a clinically significant immunodeficiency. Vitamin A deficiency impairs innate immunity by diminishing the function of neutrophils, macrophages, and natural killer cells. Vitamin A is also required for adaptive immunity and plays a role in the development of T both-helper (Th) cells and B-cells. In particular, vitamin A deficiency diminishes antibody-mediated responses directed by Th2 cells, although some aspects of Th1-mediated immunity are also diminished. These changes in mucosal epithelial regeneration and immune function presumably account for the increased mortality seen in vitamin A–deficient infants, young children, and pregnant women in many areas of the world today.

Gene expression. It acts as a hormone to affect gene expression which influences numerous physiological processes and critical for the normal functioning of the immune system. Ainc and vitamin A are required for the production of secretory IgA, an immunoglobulin recognized as a first line of defense in mucosal secretions of the respiratory tract, gastrointestinal and genitourinary system. Cow’s milk is a very good source for these nutrients in natural form.

Fetal development. During fetal development, retinol is critical for the development of organs, including the heart, eyes, ears, lungs, as well as other limbs and visceral organs. Vitamin A has been implicated in fetal lung maturation. https://lpi.oregonstate.edu/mic/vitamins/vitamin-A

Vitamin A supplementation to the diet in vitamin A deficient-individuals increases hemoglobin concentrations in red blood cells and the mobilization of iron from storage sites to the developing red blood cell for incorporation into hemoglobin, the oxygen carrier in red blood cells. The combination of vitamin A and iron seems to reduce anemia more effectively than either supplemental iron or vitamin A alone. Vitamin A deficiency causes hemolytic anemia, a potential life-threatening condition when red blood cells break apart. RBC’s carry oxygen in the body.

It occurs naturally only in foods of animal origin, such as liver, butter, whole milk, egg yolks cod liver oil, meats and other animal products. Carotene in vegetables are said to pro-vitamin A sources, Carotene is a fat soluble phytonutrient. However most individuals cannot transform carotene from vegetables to retinol (found in animal sources).

For more information on Vitamin A, the Linus Pauling Micronutrient Information Center is a good reference. https://lpi.oregonstate.edu/mic/vitamins/vitamin-A

Fat soluble vitamins are vitamins found in the fat portion of the food. The presence of vitamins or vital amines was first to described by the Polish scientist Casimir Funk back in 1884. According to the definition held for many years vitamins are micronutrients that cannot be synthesized endogenously or in insufficient amounts, and the principal means by which we get vitamins is through our diet. However vitamin D3 is made in the skin by sun on a procholesterol compound. The synthesis of other vitamins in the body has not been explored. Vitamins can classify as water-soluble or fat-soluble. The fat-soluble vitamins include vitamins A, D, E, and K. Fat-soluble vitamins play integral roles in a multitude of physiological processes such as vision, bone health, immune function, and coagulation.

A complete (essential) protein is a food source of protein that contains an adequate proportion of each of the nine essential amino acids (building blocks) necessary in the human diet. Proteins are usually divided into essential -those the body cannot synthesize and that must be obtained from diet; and non-essential or those that people can synthesize. However, some of the non-essential are considered “conditionally essential” because they play many unique noninterchangeable roles in metabolism and some individuals and infants cannot synthesize them. These include taurine, arginine, cysteine, glycine, glutamine, citrulline, ornithine, betaine which play unique roles in metabolism.

Complete protein is found in animals foods, and products of animals, especially milk and dairy products . Vegetable combinations, such as beans and rice can contain complete protein which means they contain all the essential amino acids, but these may not be “quality” just a quantity assessment. Vegetables lack the essential minerals and vitamins found in animal foods and can contain anti-nutrients which block absorption of nutrients, such as phytates, saponins, lectins, oxalates, ,phytoestrogens, tannins, and goitrogens.

No, not all proteins are the same. Because proteins come from different sources, they contain varying amino acids and amounts of these amino acids in a food matrix which supports and works together with the proteins, and may contain unique substance individual to that food product.

An individual can consume adequate amounts of protein but be deficient in specific amino acids because of the origin of the protein. While assessing the diet according to total protein intake, rather than specific amino acids, it misses the most important aspect, protein quality The protein source in soy, has a low amount of a particularly important amino acid, methionine.

And thus soy products are often fortified with methionine. Especially concerning is feeding soy milk to infants.

Lack of protein contributes to muscle deterioration, improper growth, inability to recover from injury, compromised body function in general.

Whole milk is a concentrated source of branched-chain amino acids (BCAA) , like leucine, isoleucine and valine which are unique because they directly stimulate protein synthesis and are able to be oxidized (utilized) completely in the mitochondria (energy producers) of the cell to produce energy. They are precursors for ketone bodies, and lipids. In fact the mitochondria prefer BCAAs for use in aerobic energy production and are key in maintaining muscle reserves, thus athletes and those who exercise.

The protein tryptophan, found in the whey portion of whole milk, crosses the blood brain barrier and is extremely valuable and a precursor for serotonin in the brain. It also is a starting point for producing vitamin B3, niacin. Milk is an important source of carnitine needed for cellular energy production. Incomplete proteins found in beverages made with cereal grains, nuts, seeds and even soy called “milks” do not contain all the essential amino acids naturally, and if they do, the added amino acids are not naturally occurring in the food item, and are synthetic additions. They do not contain appropriate amounts of the essential amino acids which are required for growth, development and repair.

Other vegetable sources do not contain equivalent protein amounts or quality to that found in animal products, even though some websites state that buckwheat, millet and other grains contain complete protein.

Not at all. Sugar is not a nutrient and is essentially empty calories. But these empty calories come with a price tag, poor health and pounds of fat which are difficult to shed. And most provoke an insulin response which can lead to insulin sensitivity, a step in the path toward development of diabetes. Some people are particularly sensitive to sugar and the amount of insulin secreted in response may be in greater excess than other individuals. We have heard of sugar swings which are in response to sugar ingestion. Sugar has been considered in behavioral problems and responses of children and adults. Sugar also requires minerals, especially magnesium to process it and magnesium is a critical enzyme in over 300 reactions in the body. Magnesium deficiency is quite common.

There are many “kinds” of sugar which differ in composition and metabolism. The basic monosaccharides which can be digested without breakdown to smaller molecules are glucose, fructose and galactose. Lactose, a milk disaccharide, is made from galactose and glucose and must be broken down in the intestine to be absorbed. Honey is made of glucose and f fructose, as is sucrose. Fruit sugars are mainly fructose but can include glucose, sorbitol and other forms of sugar. Sugar from sugar cane is composed of glucose and fructose. Honey and maple syrup can contain vitamins and minerals, be it in small quantities.

Glucose goes into the blood and is used for energy or is stored in the cells as fat. Adipose tissue once created, can shrink but cannot be eliminated by diet, only surgery.

Adipose tissue also develop their own systems as an organ would. They are also sources of fat-soluble vitamins which are stored in the body.

Sugar alcohols High fructose corn syrup is made from starch, usually corn, but not necessarily. Heavy metals can be included in the process (mercury) . It is an artificially produced sugar which drives inflammation, severe metabolic dysfunction, liver fat, liver disease, obesity in excess, insulin dysregulation, diabetes and other serious medical issues.

1. There are many sugar alcohols and some occur naturally. Erythritol is found in combination with stevia is obtained by the fermentation of glucose and sucrose, sucrose contains glucose and fructose. They are supposedly absorbed at 50 percent of the rate of sugars, but still provoke an insulin response. Consumption can lead to bloating, diarrhea and flatulence.
2. There are 12 grams of natural 'sugar' (lactose), in a cup of milk, how does lactose compare to fructose? Lactose is not as sweet or just mildly sweet compared to fructose. It is a natural sugar compared to fructose which occurs in nature but mostly found in the food chain in the form of high fructose corn syrup.
3. How does milk's natural sugar, lactose, compare to 'added sugars' Lactose is a natural sugar and does not contain fructose. Added sugars are added during processing like dextrose, high fructose corn syrup and sucrose. They do not include natural sugars such as lactose.
4. Can't I just avoid it with artificial sweeteners? Artificial sweeteners are dangerous and detrimental to health. They cause weight gain, rather than prevent it, yet contain no calories.
   
   Aspartame is an excitotoxin and harms the brain, damages the microbiota, and induces many harmful and deadly effects.

Full fat milk and related dairy products do not cause inflammation. However, if an individual cannot totally digest certain proteins, incomplete digestion can result and form products which are not totally broken down that cause Intestinal pain, gas, and eventually inflammation of the digestive tract and other areas of the body. The casomorphins, food-derived opiod peptides from cereals (wheat) and milk maldigestion, can lead to leaky gut and cause further diverse effects to brain gut, brain and internal organs. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8345738/

Individuals can become sensitive or allergic to the protein in milk, usually the casein, which can cause allergic effects including inflammation. Lactose intolerance to the milk sugar can also cause intestinal stress resulting form inability to digest the sugars.

Saturated fats do not cause inflammation. They are not subject to oxidation and do not form oxidative products. They in fact have been found to be protective, and because of their structure they more stable and resistant to heat, and other environmental pressures. Rather, the sugar or the protein are more likely to be implicated. Increased levels of C-reactive protein (CRP) have been associated with inflammation and CRP is recognized as a risk factor for coronary heart disease (CHD) and metabolic syndrome. Studies by Fredrikson et al. found, no significant association between CRP and intake of saturated fat.

As far as dietary products which produce inflammatory products, processing at high heats can cause inflammatory products from the degradative reactions between sugars and proteins, called advanced glycation end products (AGEs) which are the primary culprit in heart disease. AGEs are proteins or lipids that become glycated (sugar attached) as a result of exposure to sugars.

AGE’s are a bio-marker implicated in aging and the development, or worsening, of many degenerative diseases, such as diabetes, atherosclerosis, chronic kidney disease, and Alzheimer's disease Fructose in the form of HFCS plays a critical role in protein glycation and the effects are widespread because the product is everywhere. Indeed, fructose is the most common naturally occurring sugar in human diet mostly because of the high-fructose syrup produced by starch is usually added to beverages and baked foods. Sugars are especially prone to damage body systems and transform into inflammatory products. The sugar, high Fructose corn syrup (HFCS),an engineered sugar sometimes made with mercury cells, is an especially inflammatory product which is metabolized differently than glucose. Natural fructose is found in sucrose (table sugar) honey and fruits. However, HFCS is found in canned foods, relishes, yogurts, and many kinds of food products, but the highest quantity per ounce is found in sodas- soft drinks containing HFCS which have been singled out as the dietary product most responsible for the dramatic elevation in obesity rates. The regular consumption of the “Big Gulp” is sure way to put on pounds fast. Excessive fructose intake is a driving force in persistent inflammation of liver cells. Fructose triggers the liver to make and store fat leading to cirrhosis, non-alcoholic fatty liver disease NAFLD, which has reached a galloping epidemic even among children. Inflammation of the liver can eventually lead to cancer. Even glucose, a much less-reactive sugar which is present in in several tissues, markedlycontributes to protein glycation because it can be converted into fructose.

The Maillard reaction which causes these products systems during heating, processing, and storage, plays key roles in determining color, flavor, and nutritional quality. Infant formula contains these oxidative products but the public is unaware of these sources of inflammation for the infant. https://www.tandfonline.com/doi/full/10.3109/10715762.2013.8153.

Inflammation is caused on a cellular level and in body systems level by the production of toxic substances in the tissues such as malondialdehyde (MDA) derived from peroxides which are a marker of oxidative stress produced mainly by oxidation of omega 6 fatty acids (linoleic acid in seed oils and in fish oils). MDAs are found in many tissues of the body, in the cornea, even in sperm and impair their ability to function. Thus intake of trans fats, seed oils (soy, sunflower, safflower) and canola, are common dietary cause of oxidative stress in various body tissues.

Canola oils are touted as monounsaturated fats, in truth, they are made from rape seed, which has been genetically modified, and can be partially hydrogenated (trans-fats) or today more likely fully hydrogenated. The process used to produce these fats involved pressure, hexane, a toxic chemical, and deodorizing (necessary step or you would not buy it) with other toxic chemicals.

Preservatives, monosodium glutamate (MSG), and artificial sweeteners, and other additives and extenders are excitotoxins and perturb glial brain cells causing inflammation and disturb the channels which control cellular communication and signaling. Fluoride, put into water supplies, is very inflammatory once in the body, especially in the brain where it is considered a neurotoxin. It also inflames the digestive tract and is related to “spit up” in babies where it may be implicated in Gastroesophageal reflux disease, (GERD). Babies are given fluoride in “vitamin drops” nursery water, infant formula made with tap water. Fluoride is also found in infant soy formula along with aluminum, a most dangerous heavy metal which causes serious detrimental effects to the brain. Fluoride triggers premature aging in skin by damaging the collagen.

Heavy metals, which cause inflammation in the body, accompany many food products usually as a part of production. Heavy metals such as arsenic are found in rice, rice baby cereals, readyto eat-cereals, and gluten free diet products. Mercury, aluminum, lead, chromium, cadmium are found in foods , water and air.

If you drink milk, and experience bloating, flatulence, and intestinal discomfort, you may be lactose intolerant due to a non-functioning lactase enzyme. Lactase breaks the bond between glucose and galactose, the sugars in lactose, which is necessary for digestion. Lactose is important because it plays a role in calcium utilization.

Enzyme malfunction can occur because of genetics or gut damage from antibiotics, surgery or other causes. Lactose intolerance can be tested with a simple breath test. Your doctor can test you for lactose intolerance. Most people with lactose intolerance have few symptoms with a lactose dosage of <12 gram per meal. Fermented dairy products can be very low in lactose because the fermentation process uses the lactose. In general, hard cheeses are very low in lactose, and are very beneficial because they contain a good amount of calcium and vitamin K2 (menoquinone-4), are filling and cause satiety. Young soft cheese (goat) contains a good amount of lactose.

Yogurt can contain low lactose content but only if made at home and fermented for a longer time period. Dried cottage cheese contains little or no lactose but is difficult to find. Butter can contain fat-soluble vitamins such as A, D3, E, and K2 (depending on various factors such as animal diet and processing) and almost no lactose. They should be tried on an individual basis in small amounts. Ghee, (butter) contains no lactose. Lactose-free milk (LFM) can be purchased in the grocery store. The enzyme used in the production of LFM is derived from a milk-related bacteria. There are several methods of production and several different products used therefore the consumer should try the milk is small amounts to determine if it is acceptable. The label ingredients on lactose-free milk indicates that the milk used is fat-free and not lactose-free but that the “lactose enzyme” is added. A milk allergy or insensitivity may also be caused by milk protein. When milk is heated the main proteins, casein and why are affected. This may cause sensitivity to the proteins. Unfortunately only butter could be an acceptable dairy source. A dietitian or physician can test for protein sensitivity/allergy. Other issues could involve diet of the cow. Soy, corn, grains, and other products can be fed to cows and the proteins may be detected in the milk, especially if a genetically modified feed (soy or corn) is used. Knowing your farmer, visiting the farm, pastures, milking parlor, and asking questions about how he-she produces milk id key. Some artisanal milk producers sell at farmers markets and you can talk with them there.

Pastured milk may be more acceptable to those who suffer tummy upsets from the regular store milk. If a consumer is switching to whole milk from skim or low-fat milk because of the nutritional value of the product, it is best to start slowly to adapt to the change in fat content. If sensitivity or allergy is suspected, and/or tests prove negative, the consumer can buy fresh milk, or milk produced on a small farm where animals have daily access to pasture (weather permitting) to try in small amounts. Some milks are gently pasteurized and not homogenized and these milks, in small amounts, may be tolerated. Milk is such a nutritious food that if consumer can find an acceptable product, it will prove worthwhile. Try avoiding ultra pasteurized products as well. Dairy products: All dairy products are high in saturated fats, which are naturally inflammation-causing in some people. It is also a common allergen as our bodies have trouble digesting lactose and casein proteins. For many people, dairy is seen as a foreign invader in the body, in which the bodily response is an inflammatory 'attack.' – I would ask for a link to these articles. Some bloggers who are not nutrition scientists or who are repeating what they have heard or read somewhere elsewhere could be the source of this information. In truth, because of the dietary guidelines, follow the money, laziness or just lack of time influence these perspectives, not biochemistry. I know dieticians who also repeat these stories because they have heard them in a class, or from a professor or mentor whose zeal is not fueled by fact.

Individuals have been drinking milk for thousands of years, probably before man started herding animals. Scientists find that the human body has adapted to digest milk into old age, although not in all cultures. New research emerging since 2017 shows that saturated fats especially medium chains such as C15:0, a dietary fat found mostly in milk fat .attenuates inflammation, anemia, dyslipidemia, and fibrosis in vivo, potentially by binding to key metabolic regulators and repairing mitochondrial function. Low fat milk could be the problem in inflammation because saturated fat is needed to process the proteins in milk. Lactose and protein sensitivity and allergy are also a factor in inflammation. But there are many factors to consider as I have outlined already.

The type of protein, the processing methods, the artificial vitamins added, such as vitamin D2 instead of D3, The amount of sugar or sweetener is a key factor. These products also have no flavor or mouth feel. Research shows that many are “reinforced” with vanilla flavoring which induces a “creamy” mouth-feel which most people favor and one of the reasons so many products contain it- thus tricking the body into thinking the product has a more pleasant taste and flavor.

At some point pediatricians were recommending that children be given fat -free or low fat milk starting at two years old. However ,this experiment, in keeping with the general low fat dietary advice at the time across the board for adults, proved unworkable for children who did not grow properly and whose brains were deprived of the very stuff they needed to grow and develop properly (saturated fats and dietary cholesterol). They suffered many other detrimental outcomes which were insidious occurred more slowly. Studies showed that children who were given low fat milk over time gained weight and became overweight and obese compared to children drinking whole fat milk. Protein added to the milk was a major factor.

Children drink more milk than adults. Kids who are not “filled up” by a food that causes satiety, like milk and milk products, will look elsewhere for a quick bite, a bowl of cereal with low fat milk, or a usually a high carb snack, can of soda, engineered with additives, fillers, and false foods. A piece of fruit (also carb rich) which will make them hungry sooner because of the insulin response unless accompanied with cheese or milk. Nuts contain incomplete protein but also omega 6 unsaturated fats, which have proven “fattening.” If you buy the chocolate milk or strawberryflavored milks, you are not doing the child any favors, because it is loaded with sugars. If you read the label, you will see what other artificial ingredients may be added. Research and many studies have established that the consumption of sugar is a major driver in childhood obesity.

Well -produced milk tastes good and creamy, and has a nice mouth feel . If farmers want kids to drink more milk, they can produce milk in smaller quantities, with more emphasis on animal welfare and the nature of the animal and what it needs. Storage is important and when the milk is exposed to light such as in the grocery stores, vitamins and lipids (fats) in the milk can oxidize and produce off flavors. Also, low fat milk by the very nature of the milk and its production methods, can have off flavors which kids do not like.

Yes, and quality is the major factor. Milk purchased from a small dairy, rather than a large dairy conglomerate may be a better buy even though the price is lower. Supporting your local farmer is an idea worth considering although it might not be the most convenient. Whole milk is a very important source of nutrients, especially natural vitamin B12 which can be difficult to get elsewhere, vitamin B2, the protein tryptophan, and other nutrients I have previously discussed. Unprocessed milk contains the highly prized omega-3 fatty acid docosahexaenoic acid (DHA, DHA plays a key role in the development of eye and nerve tissues and may also reduce the risk of heart and circulatory disease by decreasing the thickness of the blood, reducing swelling (inflammation), and lowering blood levels of triglycerides.

Milk also contains natural glutathione which is the body’s natural antioxidant as well as nicotinamide riboside, NR, which the body processes into NAD, a major cofactor in many reactions in the body and especially important in cellular energy production. NAD becomes depleted as we age and expensive supplements are developed which claim to enhance NAD production. NR works by counteracting the effects of aging in your cells. NAD focuses on supporting the health of tiny power plants in your cells, known as the mitochondria and works to alleviate immune senesce Almond milk, oat milk, and other milk substitutes contain no glutathione or NR, while cow’s milk does Cow’s milk is an early treatment for pellagra, a rampant disease of the 1930 which shows subclinical signs of returning in malnourished individuals. “Restoring NAD+ by supplementing NAD+ intermediates (NR in whole milk) can dramatically ameliorate these ageassociated functional defects, counteracting many diseases of aging, including neurodegenerative diseases. Thus, the combination of sirtuin activation and NAD+ intermediate supplementation may be an effective anti-aging intervention, providing hope to aging societies worldwide.”

NAD is connected to the newly emerging field of sirtuins. (to learn more NAD and Sirtuins in Aging and Disease at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4112140/)

• Dietary Guidelines for Americans still restrict anyone over age 2 from having 2% or Whole (3.25%) Milk, and they push fat-free and low-fat dairy products from age 2 and up, yet we see all of this research linking complex milk fat to reduced all-cause mortality, reduced cardiovascular disease, higher HDLs (good cholesterol), better management and prevention of Type 2 diabetes, satiety that can help curb snack cravings, improved brain development and alertness – even mood! Help us sort through the mixed messages on Whole Milk and full-fat dairy foods.
• YES! Whole dairy milk and full-fat dairy foods can be part of a healthy, balanced diet. The key is to consume leaner meats and be more conscious of the fat in other foods such as snack foods and desserts. When consuming whole dairy milk and higher fat dairy foods, but consuming fewer fatty meats, snack foods, and desserts, we observe improvements in health. It’s up to the consumer as to if they want to consume fat in dairy or in the form of other foods. When choosing full-fat dairy instead of fatty meats, snack foods, and desserts, the fat can have healthful effects. Since many Americans are overweight, public health professionals see recommending fat-free/skim and 1% milk as an easy way to cut calories. As more research is published on the benefits of whole fat dairy, I expect to see liberalizing the current dairy recommendations to include fuller fat dairy foods if we consume less fat elsewhere in the diet.

When children have options and are involved in choosing foods, they are more likely to eat/drink the foods they choose. Giving children the option allows them to take an active role. While fat-free/skim and 1% are still great choices, children who are accustomed to a higher fat dairy milk at home will be less likely to drink the fat-free/skim or 1% options at school. Calories do matter, but more importantly is getting our children to consume adequate nutrients to support health. Choosing whole dairy milk can be important for children who otherwise wouldn’t drink milk and for children who are food insecure. The additional calories in whole dairy milk do not have to be seen as a negative, when providing so much nutrition. A food, such as dairy milk, is only nutritious if we consume it, so the extra 65 calories in 8 ounces of whole dairy milk vs fat-free/skim milk is well worth the nutrition.

A part of the conversation that cannot be ignored is physical activity. According to the CDC, less than one-quarter, only 24% to be exact, of school age children participate in the recommended 60 minutes of physical activity every day. When encouraging daily activity, whole dairy milk can come into the conversation. The calcium and vitamin D, and protein in dairy milk support bone and muscle health, respectively, as children grow and supports being physically active. When being physically active, the additional calories in whole dairy milk compared to fat-free/skim is less of an issue.

Honestly, offering whole dairy milk at lunch alone will not likely increase consumption. At school, we need to do a better job on educating students on why milk is part of a healthy lunch and let students try milk in the classroom as an educational activity. Giving students the chance to taste different dairy milks (fat-free/skim vs 1% vs 2% vs whole) would be a neat activity to let them share their thoughts and if they like it, they will be more likely to choose milk at lunch. We also need to encourage parents to provide dairy milk for their children prior to reaching school age, so children are used to consuming it. Parents have the responsibility to lead by example and if kids see parents drinking sodas or other beverages, they will be less likely to choose milk. A marketing campaign showing the truth about dairy including how passionate farmers are and how much they care, the nutrition dairy provides, and how dairy can support health would be a good start to reach the adult/parent population.

Dairy milk is a source of these nutrients and an easy way to consume them! Vitamin D promotes the absorption of calcium which supports bone health, iodine plays important roles in metabolism and cognitive function, and potassium supports fluid balance and blood pressure, muscle contractions and nerve signaling. The fat in whole dairy milk aids in the absorption of vitamin D and is a tasty way to get these much-needed nutrients.

In addition to vitamin D, iodine, and potassium, dairy milk is a source of essential nutrients including protein, calcium, phosphorus and vitamins B3/niacin, B2/riboflavin and B12. When looking at all the nutrients in dairy milk, for the calories, it is an easy and healthy way to get lots of nutrition. Protein builds and repairs muscle tissue and can be a source of energy, calcium helps build and maintain strong bones and teeth, phosphorus, along with calcium, helps strengthen bones, vitamin A supports vision and skin as well as helps maintain a strong immune system, niacin, also known as vitamin B3, supports enzymes in the body which are vital for the metabolism of sugars and fatty acids, pantothenic Acid, also known as vitamin B5, also supports metabolism, riboflavin, also known as vitamin B2, supports metabolism and converting food into energy, and vitamin B12 supports our red blood cells that carry oxygen throughout our bodies. A glass of milk is much more than just milk!

While plant-based proteins can be part of a balanced diet, each protein is made from different amino acids. Amino acids are the building blocks for proteins, and some are essential, whereas others our body can synthesize from other amino acids. Dairy milk, as well as other animal products, contain all the essential amino acids that the body needs. When consuming dairy, you do not have to worry about ‘complementary proteins’ or if you are getting the right mix of amino acids.

No! Plant-based beverages can be fortified with vitamins and minerals to be comparable to real dairy milk, but they still do not contain the protein that is naturally in dairy milk. Also, plant-based beverages often have sugar added to make them taste better vs dairy milk which contains a naturally occurring sugar, just like sugar is naturally in fruit! You will get much more nutrition in one glass of dairy milk compared to plant-based beverages. Calorie for calorie, dairy milk is the healthier choice!

Dairy milk is an important food no matter the life stage. Milk contains good nutrition for children while growing and adequate nutrition to maintain nutrient stores for adults. Since fat is flavor, whole dairy milk often tastes better compared to fat-free or skim, making someone more likely to drink it. The fat in milk also helps the body absorb fat-soluble nutrients such as vitamin D. Since many individuals have nutrition related chronic diseases, consumption of dairy milk, along with a balanced diet may prevent and even aid in controlling conditions such as osteoporosis, diabetes, heart disease, and high blood pressure.

Whole dairy milk contains a little more fat which can help aid in satiety since fat contains twice as many calories per gram compared to proteins and carbohydrates. If choosing whole fat dairy, I recommend choosing leaner meats to balance out the fats and calories, thus aiding in weight management. The protein, vitamins, and minerals in dairy milk also work to satisfy nutrient needs and allow the body to function at its best.

Milk is often villainized, but when taking time to learn about how much farmers really do care for their herds, the milk production process, and the nutrients contained in dairy, milk is a great choice. Milk is not an essential food, but it does contain many essential nutrients. Milk is an easy, great tasting way to get lots of nutrition in one glass. Children can be picky, but if willing to drink milk, it is a good way to provide nutrition that otherwise chicken nuggets or fruit snacks do not. When dairy consumption trends down, the biggest concern is for children since they are growing and developing. I do have to say, while milk can be part of a healthy diet, even too much of a healthy food, can become unhealthy. Three servings of dairy foods (milk, yogurt, cheese) each day is the right amount to support health!

If sensitive to dairy milk, it may be the natural sugar in the milk, lactose. First try a lactose-free real, daily milk. If you still experience digestive sensitivity, try a real, dairy milk from cows only expressing the A2 protein. Normal milk contains both A1 and A2 proteins, but some dairy milk is from cows that only express the A2 protein, which is easier to digest and well tolerated among many people. If you cannot drink milk, you can still enjoy other dairy options such as yogurt and cheese, which are made from dairy milk and are sources of protein, vitamins, and minerals.

Yes, chocolate milk can be part of a healthy balanced diet! Chocolate milk is a healthier choice compared to sweetened beverages such as sodas and some juice options. Chocolate milk also has the preferred ratio of carbs to protein that promotes muscle recovery after physical activity making is a great post-workout/refueling beverage!