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Health Articles

Foods to Limit or Avoid

Brian Bartholomew - Sunday, July 22, 2012

FOODS TO Limit or AVOID

Foods To Avoid

Avoiding Foods That Cause Problems

Don't Just Remove. Replace!

There's no need to go hungry on The Hallelujah Diet. There's a healthy alternative for almost everything you crave.

Click here to download our handy replacement guide.

Watch out for these!

What most people do not realize is that almost every physical problem they experience, other than accidents, has a diet related cause.

Because our physical body is designed by God to be nourished with living (raw) foods, it is imperative that the greatest percentage of our daily food intake be composed of raw foods—and that we avoid the foods that are causing the problems in the first place.

Here are a list of foods that are excluded from The Hallelujah Diet. Although this list is far from comprehensive, using it as a guide will help you determine whether or not other foods are beneficial.

Beverages

  • Alcohol
  • Coffee (grain coffees like Pero and Roma are fine)
  • Teas containing caffeine (caffeine-free herb teas are fine)
  • Carbonated beverages and soft drinks
  • All artificial and sugar containing drinks, sport drinks, and all juices containing preservatives, refined salt, sugar, and artificial sweeteners

Refined sugar suppresses the immune system and prevents its ability to protect us from germs, viruses, and bad bacteria. One 12 oz soft drink contains approximately 11 teaspoons of sugar and if consumed daily for one year, adds 15 pounds of weight.

Dairy

  • All milk, cheese, ice cream, whipped toppings, and non-dairy creamers

Cow milk and cheese are some of the most dangerous foods we can place into our body. Read Dr. T. Colin Campbell’s book, The China Study for documentation (it will change your life).

Soy Milk and other Soy Products

  • Most soy products should be avoided

Soy is high in estrogen. The estrogen in soy formulas has been known to cause baby girls to develop breast buds as young as two years of age, and the age of puberty, which should be past the age of 15 years, is now as early as 8, 9, and 10 years.

The growth hormones in animal flesh and dairy are also contributing to this problem. Estrogen can be a contributing factor in all female cancers, and the high protein content of soy can actually feed cancers.

Processed Fruits

  • Canned and sweetened fruits
  • Non-organic and sulfured dried fruits

Refined Grains

  • Refined, bleached flour products, most cold breakfast cereals, and white rice

Refined grains are devoid of fiber and thus one of the leading causes of constipation. Animal-source foods are also totally devoid of fiber.

All Meats and Eggs

  • Beef, pork, fish, chicken, eggs, turkey, hamburgers, hot dogs, bacon, sausage, bologna, etc.

All animal-source foods are harmful to the body and are the cause of up to 90% of all physical problems. Eliminating animal source foods can practically eliminate the fear of having a heart attack, stroke, cardiovascular problems, cancer, diabetes, osteoporosis, heartburn, gout, acid stomach, and the list goes on and on.

Certain Nuts and Seeds

  • All roasted and/or salted seeds and nuts

Peanuts in particular are not a nut but a legume, and very difficult to digest.

Certain Oils

  • All lard, margarine, shortenings, and anything containing hydrogenated oils or trans fats

Certain Seasonings

  • Refined table salt and any seasonings containing it

Unlike mineral-rich unrefined salt, which is beneficial, refined table salt is devoid of such minerals, containing 97% to 99% sodium chloride. It is a leading cause of high blood pressure. Celtic or Eden Sea Salt, a natural, unrefined salt from the sea, is a good choice.

Certain Soups

  • Any canned, packaged, or creamed soups containing salt or dairy products

Certain Sweets

  • All refined white or brown sugar (brown sugar is simply refined white sugar with some molasses added for color)
  • Sugar syrups
  • Chocolate (carob is a wonderful chocolate substitute)
  • Candy, gum, cookies, donuts, cakes, pies, or other products containing refined sugars or artificial sweeteners

Acceptable sweeteners include raw unfiltered honey, stevia, agave nectar, and pure maple syrup (use any of these sparingly).

Processed Vegetables

  • All canned vegetables with added salt or preservatives
  • Vegetables fried in oil

All Drugs

Though these are not foods, most are addictive and very destructive within the body:

  • Alcohol
  • Nicotine
  • Caffeine
  • Marijuana, cocaine, heroin, etc.
  • Many over the counter and doctor-prescribed drugs

NOTE: Do not discontinue doctor prescribed drugs without doctor’s permission.

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Harvard Declares Dairy NOT Part of a Healthy Diet

Brian Bartholomew - Thursday, January 05, 2012

Harvard Declares Dairy NOT Part of Healthy Diet

  • Michelle Schoffro Cook

The Harvard School of Public Health sent a strong message to the United States Department of Agriculture (USDA) and nutrition experts everywhere with the recent release of its “Healthy Eating Plate” food guide.  The university was responding to the USDA’s new MyPlate guide for healthy eating, which replaced the outdated and misguided food pyramid.

Harvard’s nutrition experts did not pull punches, declaring that the university’s food guide was based on sound nutrition research and more importantly, not influenced by food industry lobbyists.  The greatest evidence of its research focus is the absence of dairy products from the “Healthy Eating Plate” based on Harvard’s assessment that “…high intake can increase the risk of prostate cancer and possibly ovarian cancer.”  The Harvard experts also referred to the high levels of saturated fat in most dairy products and suggested that collards, bok choy, fortified soy milk, and baked beans are safer choices than dairy for obtaining calcium, as are high quality supplements.

Kudos to Harvard for promoting greater consumption of vegetables and fruits, as well as healthier protein options such as fish, beans or nuts.  And kudos to Harvard for ignoring the lobbyists and showing the USDA what healthy eating is all about.


Read more: http://www.care2.com/greenliving/harvard-declares-dairy-not-part-of-healthy-diet.html#ixzz1ibRxN36L

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7 Foods Experts Will Not Eat!

Brian Bartholomew - Sunday, December 04, 2011

7 Foods Experts Won’t Eat

1. CANNED TOMATOES

The Expert: Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri who studies bisphenol-A.

The Situation: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people’s body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

The Answer: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe’s and Pomi.

2. CORN-FED BEEF

The Expert: Joel Salatin, co-owner of Polyface Farms and author of half a dozen books on sustainable farming.

The Situation: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. More money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. “We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure,” says Salatin.

The Answer: Buy grass-fed beef, which can be found at specialty grocers, farmers’ markets, and nationally at Whole Foods. It’s usually labeled because it demands a premium, but if you don’t see it, ask your butcher.


VIDEO: Why Grass-Fed Beef? Emeril Answers

3. MICROWAVE POPCORN

The Expert: Olga Naidenko, PhD, a senior scientist for the Environmental Working Group.

The Situation: Chemicals, including perfluorooctanoic acid (PFOA), in the lining of the bag, are part of a class of compounds that may be linked to infertility in humans, according to a recent study from UCLA. In animal testing, the chemicals cause liver, testicular, and pancreatic cancer. Studies show that microwaving causes the chemicals to vaporize—and migrate into your popcorn. “They stay in your body for years and accumulate there,” says Naidenko, which is why researchers worry that levels in humans could approach the amounts causing cancers in laboratory animals. DuPont and other manufacturers have promised to phase out PFOA by 2015 under a voluntary EPA plan, but millions of bags of popcorn will be sold between now and then.

The Solution: Pop natural kernels the old-fashioned way: in a skillet. For flavorings, you can add real butter or dried seasonings, such as dillweed, vegetable flakes, or soup mix.

4. CONVENTIONALLY GROWN (NOT ORGANIC) POTATOES

The Expert: Jeffrey Moyer, chair of the National Organic Standards Board.

The Situation: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes—the nation’s most popular vegetable—they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting. “Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won’t,” says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). “I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

The Answer: Buy organic potatoes. Washing isn’t good enough if you’re trying to remove chemicals that have been absorbed into the flesh.

5. FARMED SALMON

The Expert: David Carpenter, MD, director of the Institute for Health and the Environment at the University at Albany and publisher of a major study in the journal Science on contamination in fish.

The Situation: Nature didn’t intend for salmon to be crammed into pens and fed soy, poultry litter, and hydrolyzed chicken feathers. As a result, farmed salmon is lower in vitamin D and higher in contaminants, including carcinogens, PCBs, brominated flame retardants, and pesticides such as dioxin and DDT. According to Carpenter, the most contaminated fish come from Northern Europe, which can be found on American menus. “You can only safely eat one of these salmon dinners every 5 months without increasing your risk of cancer,” says Carpenter, whose 2004 fish contamination study got broad media attention. “It’s that bad.” Preliminary science has also linked DDT to diabetes and obesity, but some nutritionists believe the benefits of omega-3s outweigh the risks. There is also concern about the high level of antibiotics and pesticides used to treat these fish. When you eat farmed salmon, you get dosed with the same drugs and chemicals.

The Answer: Switch to wild-caught Alaska salmon. If the package says fresh Atlantic, it’s farmed. There are no commercial fisheries left for wild Atlantic salmon.

6. MILK PRODUCED WITH ARTIFICIAL HORMONES

The Expert: Rick North, project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society.

The Situation: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. “When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract,” says North. As it turns out, the casein in milk protects most of it, according to several independent studies. “There’s not 100% proof that this is increasing cancer in humans,” admits North. “However, it’s banned in most industrialized countries.”

The Answer: Check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products.

7. CONVENTIONAL APPLES

The Expert: Mark Kastel, former executive for agribusiness and co-director of the Cornucopia Institute, a farm-policy research group that supports organic foods

The Situation: If fall fruits held a “most doused in pesticides contest,” apples would win. Why? They are individually grafted (descended from a single tree) so that each variety maintains its distinctive flavor. As such, apples don’t develop resistance to pests and are sprayed frequently. The industry maintains that these residues are not harmful. But Kastel counters that it’s just common sense to minimize exposure by avoiding the most doused produce, like apples. “Farm workers have higher rates of many cancers,” he says. And increasing numbers of studies are starting to link a higher body burden of pesticides (from all sources) with Parkinson’s disease.

The Answer: Buy organic apples. If you can’t afford organic, be sure to wash and peel them first.

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CDC Raw Milk Safe

Brian Bartholomew - Thursday, November 17, 2011

CDC admits not a single person has died from consuming raw milk products in 11 years

by Ethan A. Huff, staff writer 

(NaturalNews) The US Centers for Disease Control and Prevention (CDC) refuses to acknowledge that, based on all available statistics, raw milk produced on clean, small-scale farms is actually far safer than pasteurized milk from factory farms. But the agency did admit earlier this year, after being pressed and warned of a potential Freedom of Information Act (FOIA) request if it failed to comply, that not a single person has died from raw milk consumption in over a decade.

This may come as a shock to some who, because of all the propaganda about the alleged dangers of raw milk, are convinced otherwise, but it is true -- one of the two deaths often cited by the CDC as evidence that raw milk is dangerous was actually linked to the consumption of raw queso fresco cheese, which is currently outlawed by the US Food and Drug Administration (FDA). And the other is likely linked to an adulterated raw milk product as well, rather than to raw milk.

After repeatedly petitioning the CDC for clarification about its questionable raw milk statistics and getting nowhere, Mark McAfee, owner of Organic Pastures Dairy Company (OPDC) in California, finally threatened to file a FOIA request to get to the truth. Shortly thereafter, he received a response from an unidentified official at the CDC's information office explaining that the one "raw milk" death that occurred between 1998 and 2008 was actually linked to illegal raw queso fresco cheese.

The agency has not yet provided details about the other death, but it is likely that it, too, was linked to some adulterated raw milk product rather than to raw milk itself. If and when the agency finally fesses up to the truth about that case, it will also be inadvertently admitting that it has lied to the public for many years about the nature of raw milk.

The CDC's continual avoidance of talking about the much worse dangers associated with pasteurized milk further illustrates its raw milk bias. In 2006 alone, there were at least 1,300 people who got sick from pasteurized milk just in California -- and yet the CDC only talks about the roughly 39 reported illnesses every year in the Golden State that are alleged, but not necessarily proven to be, linked to raw milk.

To learn more about the safety of raw milk versus pasteurized milk, check out this FREE chapter from Dr. Ron Schmid's book The Untold Story of Milk: Green Pastures, Contented Cows and Raw Dairy Products:
http://newtrendspublishing.com/PDFS...

Sources for this article include:
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Are You Protein Deficient?

Brian Bartholomew - Monday, September 05, 2011

Are You Protein Deficient?

Posted By Dr. Axe On December 1, 2010 @ 1:00 am In Nutrition | 3 Comments

ProteinMaking healthy eating and exercise a part of your lifestyle is a key to anti-aging. And when I talk about anti-aging, I don’t mean that you will automatically jump in the fountain of youth and never grow old. It means you will age much slower and more gracefully, avoiding chronic illnesses and conditions usually associated with the aging process in America today.

According to researcher, Jan van Deursen, Ph. D. and his recent discoveries at the Mayo Clinic eating the right kinds of protein is critical to staying healthy and vibrant not only today but into your ‘twilight’ years too. Initially van Deursen set out to study the cause of cancer, but soon his research took him in a different direction – what impacts aging? His research revealed that certain proteins play an important, even critical, role in aging.

In his investigation van Deursen and his team created genetically modified mice that were deficient in one specific type of protein, BubR1. Van Deursen and his team discovered that the mice deficient in this vital protein aged four to five times faster than the control group of normal mice. This naturally occurring protein declines as we age and in this study were found to be at deficient levels in the mice’s muscles, heart, brain, spleen, testis, and ovaries. The study theorizes that this holds true in the human body too with protein deficiencies leading to cataracts, heart problems, and kyphosis, or muscle atrophy, so common in the elderly.

Do you get enough protein in your daily diet? Do your kids? How about your aging parents? Are they eating the right amounts and right kinds of proteins to protect against the independence robbing effects of insufficient amounts of protein? Let’s learn a bit more about this crucial substance and how it can help your life.

Protein 101: What It Is, Why You Need It

Proteins are known as the building blocks for the body. If you think about this phrase ‘building blocks’ for a moment you’ll understand the importance of continually giving your body the protein it needs to not only survive but to thrive. It’s what the entire body system is built upon.

Proteins are long chains of amino acids linked together by peptide bonds. These twenty different amino acids are each unique and perform specific and different services for the body. From digestion to the building of tissues and muscles, proteins are essential for the body to stay healthy and age well.

Vital organs, muscles, tissues and even some hormones of the body are made from proteins. Additionally proteins create hemoglobin and important antibodies. Proteins are involved in just about every body function from controlling blood sugar levels to healing wounds and fighting off bacteria. More recently many people tout high protein diets as a way to lose weight and get a flat belly too.

Simply put, without proteins life would not exist. If you don’t get the adequate amounts of proteins in your body on a regular basis (out of the twenty amino acids the body can only produce fourteen on its own) and from the right sources you’ll be certain to feel it not just short term (muscle weakness, fatigue, low energy) but down the line as you age too (cataracts, heart problems, weak muscles leading to falls, etc.)

Are You Getting the Right Kind of Proteins?

Knowing what to eat, how much, and when can be overwhelming for many. It seems today in order to stay healthy and keep your family healthy you need a degree in nutrition – and even with that there all seems to be conflicting evidence and studies. I want to help to simplify this sometimes confusing topic for you.

When it comes to protein there are a few basic guidelines to follow; first you must understand that you (and your loved ones) need to consume protein on a regular basis; secondly, you must eat the right kinds of protein for it to have the desired, positive impact on your health. With those two guidelines in mind, let’s explore the eight best natural sources of protein.

The 8 Best Natural Sources of Protein

Grass-fed beef

If you’ve been a regular reader of my articles then you already know that you should always be choosing grass-fed beef as opposed to the cattle that are fed grain [1] and other foods they are not intended by nature to eat. In fact, standard practices in feeding cattle calls for including candy (wrappers and all), as well as other unsavory ‘foods’ (like recycled restaurant grease) in these animals’ diets.Grass-fed beef provides a complete protein for the body. That means the body can obtain all of the amino acids needed that the body cannot make on its own. Grass-fed beef has superior nutritional content than traditional grain fed beef. It also contains cancer-fighting CLA [2] and healthy saturated fats [3]. Other good sources of protein similar to beef include bison, venison, and lamb.

Organic chicken

Chicken is used often by body builders to do–what else–but build their muscles. As with the case above it’s vital to choose organic, free range chickens that eat natural diets and are not raised in unhealthy living conditions for the optimal nutrition content and to minimize exposure to toxins.

Free range eggs

Be sure you know the difference between the labels on your eggs. Free range, organic, and cage free do not have the same meaning. You want to be sure that you eat eggs that are from chickens living in the most natural setting [4]. This means they aren’t mandated to their cages all day and night, they’re allowed to feed according to their natural instincts, and they are able to roam freely during the day. One way to ensure you get the healthiest eggs is to raise them yourself. It’s easier than most people think. You can also find a local farmer in your area who sells pastured eggs.

Wild salmon

Salmon is an excellent source of protein providing an average of 30+ grams per six ounce serving. It’s essential to choose wild salmon over farm raised [5] salmon. The nutritional content of wild salmon is far superior and the risk of toxins is lower in wild salmon than in farm-raised salmon.

Nuts and seeds

Good ole nuts and seeds [6] are great sources of protein. Almonds, Brazil nuts, cashews, hazelnuts, pumpkin seeds, and sunflower seeds are all excellent sources of protein. Be sure to know the average amount of protein per serving as these are lower in protein count than meats, fish, and eggs.

Legumes

Beans such as kidney, lima, and lentils also provide the body with much needed protein. Many of these legumes are also very high in antioxidants as well.

Mushrooms

Often overlooked as a source of protein, mushrooms [7] do give the body some protein. Again this amount is much lower than in many meats so you must be sure you’re consuming enough each day.

Raw dairy

Raw dairy products such as milk, yogurts, and cheeses are another excellent non-meat source of protein. Be sure you’re buying milk that is raw and not highly homogenized and pasteurized [8].

These above listed eight foods are the best sources of protein for you. Combine a variety of these foods throughout the week and you’ll be sure to be giving your body what it needs to maintain proper functioning today and into tomorrow.

A Word about Protein Powders

As with many nutrients we often look to supplements to ensure we’re getting enough of each. I always recommend looking to your diet first, but sometimes we need a little extra help. With protein powders (as with many supplements) it’s essential to choose the right one in order to help, not hurt the body.

Many protein powders you’ll find on the grocery or drugstore shelves are actually more harmful than helpful to your health containing toxins such as artificial sweeteners, food dyes, and unnecessary additives and preservatives. If you want to use a protein powder I suggest choosing a raw protein powder from a reputable company such as Raw Protein [9] or Goatein [10], both by Garden of Life. With a raw protein powder you get the most bio-available nutrition available from a supplement on the market.

Getting the Right Amount of the Right Proteins

The average recommended amount of protein a person should consume each day is based on the following formula: take your weight in pounds, divide it by 2.2, multiply that number by 1.5 and that equals the average amount of grams of protein you should consume each day.

But don’t get too caught up in the numbers. Remember, quality is more important than quantity!

Remember too when you choose your proteins to use the eight best sources listed above. Following the above list will ensure you’re getting the best kind of protein along with other healthy nutrients.

Sources

Mayo Clinic (2010) [11]

Harvard School of Public Health (2010) [12]

Dr. Axe

Dr. Axe's Action Steps

  1. Make the switch from conventional beef, chicken, and eggs to grass-fed beef, organic, free-range chicken, and free-range or pastured eggs
  2. If you are using protein powder, check the label for any artificial sweeteners or other unnecessary additives. If you see them, toss them out and replace with a raw protein powder or one made with goat’s milk.
  3. Take a look at your breakfast, lunch, and dinner menu for the week (even if it’s simply in your head). How many of the eight listed best sources for protein do you eat each day?
  4. Make adjustments to your weekly menu to get in the right amount and right kinds of proteins each day.
  5. Make the switch from conventional beef, chicken, and eggs to grass-fed beef, organic, free-range chicken, and free-range or pastured eggs
  6. Make adjustments to your weekly menu to get in the right amount and right kinds of proteins each day.
  7. If you are using protein powder, check the label for any artificial sweeteners or other unnecessary additives. If you see them, toss them out and replace with a raw protein powder or one made with goat’s milk.
  8. Take a look at your breakfast, lunch, and dinner menu for the week (even if it’s simply in your head). How many of the eight listed best sources for protein do you eat each day?

Article printed from DrAxe.com: http://www.draxe.com

URL to article: http://www.draxe.com/are-you-protein-deficient/

URLs in this post:

[1] cattle that are fed grain: http://www.draxe.com/factory-farmed-meats-why-a-hamburger-costs-a-dollar/

[2] cancer-fighting CLA: http://www.draxe.com/cancer-fighting-cla-higher-in-grass-fed-beef/

[3] saturated fats: http://www.draxe.com/the-truth-about-saturated-fat/

[4] eggs that are from chickens living in the most natural setting: http://www.draxe.com/what-you-need-to-know-about-the-eggs-you-eat/

[5] farm raised: http://www.draxe.com/the-dangers-of-farmed-fish/

[6] nuts and seeds: http://www.draxe.com/sometimes-you-feel-like-a-nut/

[7] mushrooms: http://www.draxe.com/going-mad-for-mushrooms/

[8] not highly homogenized and pasteurized: http://www.draxe.com/pasteurization-homogenization-101/

[9] Raw Protein: http://store.draxe.com/products/raw-protein-garden-of-life

[10] Goatein: http://store.draxe.com/products/goatein-goats-milk-protein-powder-garden-of-life

[11] Mayo Clinic (2010): http://discoverysedge.mayo.edu/de07-2-aging-vandeursen/index.cfm

[12] Harvard School of Public Health (2010): http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
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Is Milk Hurting or Helping Your Bones?

Brian Bartholomew - Tuesday, June 07, 2011

Is Milk Hurting or Helping Your Bones?

IN NUTRITION | AUGUST 9, 2010 - BY DR. AXE
36 COMMENTS

milk and osteoporosisGot Milk? This popular slogan took off for the Dairy Industry back in 1993 when they launched their extensive campaign aimed at getting the consumer to drink more milk, particularly in California where milk sales were steadily dropping. We saw athletes of all shapes and sizes proudly wearing their milk moustaches with a smile urging us to drink milk too. But is milk all it claims to be? Will it make our bones strong enough to stand the test of time? Will it make them strong at all?

When we think of the benefits of milk, most people think about the bones and teeth. We’ve been trained (mostly by Dairy Industry advertisers) to believe that drinking milk is the number one way to ensure we have strong bones and teeth now and into the future. But is it true?

Get the Real Facts on Milk Consumption and Osteoporosis

It’s a fact not known by the mainstream population (but a fact nonetheless) that countries with the highest dairy consumption (most modernized, Western cultures) coincidently have the highest rate of osteoporosis. According to the International Osteoporosis Foundation, the United States and Europe account for 51% of all fractures from osteoporosis.

And according to the United States Department of Agriculture, countries in the European Union and the United States are the number one and two milk consumers in the entire world. Yes, it’s true. Europeans and Americans not only consume the most milk, we also suffer the most cases of osteoporosis across the globe.

Most people need to really let this statistic sink in for a moment. That’s because it’s the exact opposite that we’ve been trained to believe for our entire lives. When we finally do hear the truth, it’s a bit, well, shocking.

In fact, according to Dr. Michael Holick in his groundbreaking book, The Vitamin D Solution, a child who grows up in a country along the equator has a much less likely chance to ever get osteoporosis (amongst other lifestyle diseases) as the same aged child born and raised in the United States of America or Europe with all its medical advances and modern conveniences.

So what’s going on here? We encourage our children to drink milk, be sure that we ourselves are consuming enough of the creamy liquid so that we have strong healthy bones for life, but come to find that this is not helping keep our bones strong? At first, it’s a bit baffling.

I’m sure you, like myself and millions of others, trust what these athletes are saying with their milk moustaches and the ads by the Dairy Industry telling us to drink milk to be strong, bone strong no less.

We look at these athletes who are fit as fit can be and think, ‘hey, they’re drinking milk, they’re in unbelievable shape, it must be good for my kids and for me too.” We mistakenly think that milk will keep us healthy, especially that it will keep our bones strong. And now I’m telling you that the opposite is really happening, it’s surprising, even a bit scary.

Defining Milk: Raw vs. Processed

Now while you’re thinking about these somewhat shocking facts, it’s important to make the distinction between what most people consider milk and raw milk. When I mention milk, what most of us think of is the milk from the grocery store shelves: pasteurized, homogenized milk. Whether it’s whole, 2%, 1%, or skim the key is the processes it’s gone through before reaching those shelves. That’s the milk that I’m referring to in much of this article.

The other kind of milk that we’ll also talk about is raw milk. Raw milk is just that. Fresh, raw, unpasteurized, unhomogonized milk. This is what distinguishes raw milk from regular milk; the processes that it doesn’t go through. And this is what makes the difference in whether or not the milk you drink will help or hurt your bones.

It’s important to be clear that not all raw milk is the same. Raw milk that comes from healthy cows (that are fed organic grass, raised in humane conditions) and the milk that is properly obtained from the cow is the best raw milk to drink.

Milk in its all natural state, what we call ‘raw milk,’ is an alkaline food. Once it goes through the pasteurization and homogenization processes it becomes an acidic food. And this is one place where the problem lies.

Alkaline or Acidic: Which is Your Body?

The body must maintain a strict pH level of between 7.35 and 7.45 in order to live. This slightly alkaline pH level will be kept by the body regardless of all else. It’s essential. A pH below 6.8 or above 7.8 and our bodies become sick, cells die, and it leads to death. Our wise bodies won’t that let that happen – no matter what!

As we eat more and more processed, refined foods our bodies become more and more acidic. The foods we put into our bodies today are creating a body chemistry that’s acidic. Our systems have to constantly find ways to counteract this high acidity and keep our pH in check.

The body does this by leaching alkaline from other places in the body. One of these places is the bones. So the body does the only thing it knows to do (in order to keep us alive, remember): it takes the alkaline substances from the bones. Day after day, year after year this takes it toll on the bones. Bones that have had alkaline substances taken from them on a routine basis become frail, weak, and riddled with osteoporosis. Osteoporosis translated means porous bones. Wow, bones with holes, that can’t be good.

The more milk we drink (and acidic foods we eat), the more acid we bring into our bodies, and the more our bodies leach alkaline substances from our precious bones. It’s a cycle we just can’t afford to continue to overlook.

This high level of acid in the body is called acidosis. Osteoporosis is just one of the many chronic diseases linked to dangerous acidosis. One fact you’ll want to keep in mind is that tumors thrive in acidic conditions. Acidosis is a serious health problem we can’t turn away from any longer without suffering the sickly consequences.

Stopping Osteoporosis and Acidosis in their Tracks

Despite the prescriptions to help with osteoporosis and the awareness of the debilitating disease, the rates of osteoporosis climb and are predicted to continue to rise at unprecedented rates.

According to the International Osteoporosis Foundation hip fractures will increase dramatically by the year 2050–in women by 240% and 310% increase for men. These are stats not to take lightly.

Not only does osteoporosis (usually from injuries such as fractures) compromise your quality of life, it takes an economic toll on us as well. Time missed from work due to osteoporosis related injuries is significant and growing.

There are simple, healthy ways to protect yourself from life-robbing osteoporosis (and problem-causing acidosis.) Now that you know that drinking processed milk is not one of them, it’s a good idea to begin to adjust your eating to incorporate not only high calcium foods but also more alkaline foods.

Generally speaking, the processed, refined foods we eat are acidic. Foods that come from nature which are not processed, refined, or altered in any way, are the best source of alkaline foods.

Foods like fresh, organic fruits and veggies and pure, alkaline water are great ways to balance your acid/alkaline levels without risking your bones.

Foods Producing a High Alkaline Effect on the Body:

  • Parsley
  • Garlic
  • Spinach
  • Broccoli
  • Celery
  • Barley Grass
  • Carrots
  • Green Beans
  • Beets
  • Lettuce
  • Zucchini
  • Grapes
  • Papaya
  • Kiwi
  • Berries
  • Apples
  • Pears
  • Blackcurrant
  • Dates
  • Dried Figs
  • Raisins

While this is by no means an all inclusive list, these are some of the foods that you want to start getting into your diet today. The best rule of thumb is to eat real foods not fake foods. If you make it a point to eat most of your meals and snacks filled with real foods (foods straight from nature) and limit fake foods (highly processed and refined foods) then you’ll be increasing your alkaline intake and combating the acid in your body.

Sadly we can’t always trust what the advertisers are telling us; after all they’re really just out to make a buck. But you can use your mind and make informed, wise decisions that will keep your body healthy and your bones strong – for life!

Osteoporosis and acidosis are both serious health problems that we all need to take seriously. Action now will save your body from pain and disease down the road!

Sources

International Osteoporosis Foundation (2009)

The pH Miracle (2008)

BusinessWeek (2008)

Department of Agriculture (2010)

Dr. Axe's Action Steps

Dr. Axe
  1. Begin to incorporate high alkaline foods like green leafy vegetables into your diet everyday.
  2. Using simple pH litmus paper, test your own pH levels. These strips are inexpensive, easy to find, and come with thorough directions.
  3. Exercise and cut down on stress and other acid producers like smoking and alcohol consumption.
  4. Take a look at your own diet. Do you drink processed milk or other dairy products? Try cutting out pasteurized dairy or opting for raw milk or dairy products made from raw milk.
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What Dairy Means For Your Waistline

Brian Bartholomew - Tuesday, May 10, 2011

Dairy and Its Effect on Insulin Secretion (and What It Means for Your Waistline)by Mark Sisson

dairyinsulinInsulin is an old, old hormone. Evolution has preserved its structure across hundreds of millions of years and hundreds of thousands of species. Fish, insects, reptiles, birds, and mammals all secrete insulin with fairly similar amino acid arrangements (insulin from certain species of fish has even been clinically effective in humans), so, clearly, it is a vital hormone. But insulin gets a bad rap in our circles. Why? With metabolic syndrome laying waste to the citizenry and with insulin playing an undeniable role, it’s difficult not to be soured on this hormone.

And yet we need insulin to shuttle all sorts of nutrients into cells, like protein and glycogen into muscles. It’s there for a reason, so to demonize it is misguided. It’s chronically elevated insulin and insulin resistance – you know, the hallmarks of metabolic syndrome – that are the problem. You might have noticed a softening stance on carbohydrates around the paleo and Primal blogosphere. I think it’s simply an acknowledgment that in healthy people with healthy glucose control and healthy insulin responses who engage in glycolytic activity, starch is fine in measured amounts. And if insulin increases to shuttle that starch and protein into the insulin sensitive muscle cells, so be it. That’s why it’s there.

But not everyone (anyone?) lives a perfect Primal existence. And even if you did an understanding of how insulin works and what foods and behaviors affect it’s production should be high priority. Especially for the millions of people immersed in the modern, industrial lifestyle, with deranged metabolisms from years of poor eating habits (i.e. most of us).

Which brings us to dairy and its effect on insulin.

Dairy intake, you see, stimulates insulin secretion. Lots and lots of it – more than can be explained by the lactose (a sugar) content. In fact, the lactose content of dairy doesn’t even have a big insulin effect when compared to other carbs. This is surprising to some, since the general understanding is that insulin is released primarily in response to carbohydrate intake. What gives? Well, in evolutionary terms, think about a growing beast needing to maximize the utility of every drop of the precious liquid. With dairy, it’s the protein plus the carbs that are responsible for the large insulin release. Take milk, the most egregious “offender.” Both skim and whole milk (PDF) elicit significant insulin responses that you wouldn’t predict from looking at their protein and carb contents, and the fat in whole milk doesn’t blunt it (maybe non-homogenized whole milk would be a different story… I don’t know). Cream and butter are not particularly insulinogenic, while milk of all kinds, yogurt, cottage cheese, and anything with casein or whey, including powders and cottage cheese, elicits a significant insulin response. In one study (PDF), milk was even more insulinogenic than white bread, but less so than whey protein with added lactose and cheese with added lactose. Another study (PDF) found that full-fat fermented milk products and regular full-fat milk were about as insulinogenic as white bread.

What’s going on here? It comes down to the amino acid composition of dairy proteins, specifically the amino acids leucine, valine, lysine, and isoleucine. These are the truly insulinogenic proteins, and they’re highest in whey (which is probably why whey protein elicits the biggest insulin response).

This isn’t new. I’ve written about protein’s insulinogenicity before, but dairy goes above and beyond Primal protein sources like meat, eggs, and fish. The question we should be asking is this: if you wish to include dairy in your diet AND have no issues with lactose or casein intolerance are the insulinogenic properties of certain types of dairy still problematic from the standpoint of health and/or weight control?

This study claims they are. Children were given strict diets of either lean beef or skim milk, and the skim milk diet induced hyperinsulinemia and insulin resistance after just seven days. It sounds troublesome, but they used skim milk – a refined, fundamentally altered food. I’m not prepared to render judgment. Another study found that dairy failed to improve insulin and the metabolic risk parameters in overweight and obese subjects, but it again used low-fat dairy instead of full-fat dairy. I’m simply not convinced they’re interchangeable.

If full-fat dairy really did have similarly negative effects on the insulin response that eventually led to the metabolic syndrome, you wouldn’t see studies showing that people who ate the most dairy fat were at the lowest risk for diabetes. You also wouldn’t see the high number of epidemiological studies (I know, I know) linking full-fat dairy intake with lower risk of heart disease and stroke, both of which are strongly linked with insulin resistance.

I think it’s more accurate to say that acute insulin spikes are different from chronically elevated insulin levels, especially when it comes to appetite regulation and metabolic derangement. Consider this study, whose authors gave either whey protein isolate or whey protein hydrolysate to subjects 30 minutes before a pizza meal. Subjects given whey protein isolate, but not hydrolysate, reduced post meal blood glucose and insulin levels, and ate less pizza. The whey still released insulin, but it didn’t linger for very long and it led to improved post meal numbers. It wasn’t chronically elevated. The subjects weren’t hungrier, contrary to what you might expect from someone who’d just experienced a jump in insulin.

No Easy Answer.

Dairy’s not for everyone. I don’t like milk, so I stick to good cheese, pastured butter, cream and the whey in Primal Fuel when I’m in a hurry, while avoiding most straight-up milk, but I think good milk may be fine for many people. As always, experiment. Dairy seems to stall weight loss for some people, so you might try taking it out of the diet if you can’t lean out. Dairy also seems to improve strength and mass gains for lifters, so you might try adding it if you’ve been lifting particularly hard. See what works, and what doesn’t. Insulin doesn’t have to be feared as much as it should be managed, just so long as the rest of your metabolic toolkit – in which insulin takes a prominent position – is in order, you’ve got stress dialed in (or out), you’re getting good sleep, and you’re putting in the necessary physical work.

It’s also important to consider the big picture when judging the suitability of various foods. It helps to tell stories about the food we eat, to think about narratives. Grains aren’t just little morsels of protein, carbs, and fiber bred for our enjoyment. They are baby plant eggs. Those macronutrients are there to sustain the seed’s growth and those micronutrients are there to protect it. They are the plant’s lifeline to immortality. They are literally shaped by the hand of evolution to survive and ravage the digestive tract of the poor sap that swallows them and discourage further consumption. Grain is only food because we deemed it so. Dairy? Dairy is objectively, absolutely food. Its fat, protein, and carbs are there to be consumed, albeit by young cows, sheep, and goats. It’s meant to spur growth, to pack on muscle and fat and weight. And yeah, eating dairy protein causes an insulin spike, but that can be useful if you know what you’re doing.

In the end, personal results matter most. Health outcomes concern us; detached insulin response numbers sitting in a table in some paper mean little if your personal experiences corroborate the evidence that consistently shows that untouched, full-fat dairy likely promotes better glucose tolerance, better weight control, and more resistance to chronic diseases like diabetes and heart disease. On the other hand, those studies mean little to the person whose weight loss stalls after a couple glasses of non-homogenized, raw pastured milk. Try as we might, we can’t – nor should we – ignore our own experiences. Have your experiences with dairy been positive or negative? Let the answer to that question supersede what PubMed says.

Some suggestions:

  • Go fermented. Stick to full-fat yogurt, kefir, and cheese.
  • Go heavy. Stick to butter, cream, and half-and-half.
  • Go pastured. Find a source of pastured dairy. From what I understand, Trader Joe’s carries a cream-top organic milk that hails from the Strauss Family Creamery in Northern California (they never provide sources, but the TJs stuff tastes remarkably similar to the glass bottle stuff from Strauss and the cream has the same consistency), which uses mostly grass and grass silage. Their “European Style Yogurt” also comes from Strauss and is very good (and cheaper than Strauss-labeled yogurt in other stores).
  • Go raw. Stick to trusted sources.

What are your experiences with dairy’s insulinogenic effects? They are very real, but do they seem to bother you? Are you worried about insulin spikes in response to dairy protein?

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