Saturated Fat and Heart Disease
Milk and other dairy products are the top sources of artery-clogging saturated fat in the American diet. Milk products also contain cholesterol. Diets high in fat, saturated fat, and cholesterol increase the risk of heart disease, which remains America’s top killer. For more information, see our Cholesterol page. Cheese is especially dangerous. Typical cheeses are 70% fat.1
Lactose Intolerance
Infants and children produce enzymes that break down lactose, the sugar found in breast milk and cow’s milk, but as we grow up, many of us lose this capacity. Lactose intolerance is estimated to affect 68% of people globally and 42% of Americans.2 Symptoms include stomach cramps, diarrhea, and gas.
Bone Health
Research shows that dairy products have little or no benefit for bone health. According to ananalysispublished in theBritish Medical Journal, most studies fail to show any link between dairy intake and broken bones, or fractures.3 In one study, researchers tracked the diets, exercise, and stress fracture rates of adolescent girls and concluded that dairy products and calcium do not prevent stress fractures.4 Anotherstudyof more than 96,000 people found that the more milk men consumed as teenagers, the more bone fractures they experienced as adults.5 Learn about how tobuild strong boneson a plant-based diet.
Cancer
Research has linked the high fat content and hormones in milk, cheese, and other dairy products to breast cancer.
A 2017 studyfunded by the National Cancer Institute that compared the diets of women diagnosed with breast cancer to those without breast cancer found that those who consumed the most American, cheddar, and cream cheeses had a 53% higher risk for breast cancer, while yogurt was associated with a lower risk, suggesting that the high saturated fat content in cheese may play a role.6
The Life After Cancer Epidemiology studyfound that, among women previously diagnosed with breast cancer, those consuming one or more servings of high-fat dairy products (e.g., cheese, ice cream, whole milk) daily had a 49% higher breast cancer mortality, compared with those consuming less than one-half serving daily.7
Researchfunded by the National Cancer Institute, the National Institutes of Health, and the World Cancer Research Fund, found that women who consumed 1/4 to 1/3 cup of cow’s milk per day had a 30% increased chance for breast cancer. One cup per day increased the risk by 50%.8
High intakes of dairy products including whole and low-fat milk increase the risk for prostate cancer, according to ameta-analysisthat looked at 32 studies.9 Inanother study, men who consumed three or more servings of dairy products a day had a 141% higher risk for death due to prostate cancer compared to those who consumed less than one serving.10
But avoiding dairy products and eating a more plant-based diet may help protect the prostate. A study published in theAmerican Journal of Clinical Nutritionfound that men who followed a vegan diet had a 35% lower prostate cancer risk than those following a nonvegetarian, lacto-ovo-vegetarian, pesco-vegetarian, or semi-vegetarian diet.11
Skin Health
Dairy is associated with an increased risk of acne. Just one glass of cow’s milk each day increases the odds of acne by 41%.12 Dairy has also been identified as a common trigger for chronic, inflammatory skin conditions like eczema and psoriasis.13-14 Drinking milk is associated with shortened telomeres (the caps on your chromosomes), which are associated with premature aging and wrinkles.15
Why You Should Choose Soy Milk Instead
Replacing dairy milk with soy milk may have several health advantages. One cohort of over 50,000 North American women found that replacing the average intake of dairy milk with soy milk was associated with a 32% lower risk of breast cancer.8 While in men, non-fermented soy products, including tofu and soy milk, are associated with a 30% reduced relative risk of prostate cancer according to a meta-analysis.16
Soy milk has also been found to be a heart-healthy choice, as it reduces several risk factors for heart disease including total and LDL cholesterol, blood pressure, and inflammatory markers according to a meta-analysis of randomized controlled trials.17
