Milk is Good For Bones.. and the Heart, Too

Source: Tufts University
February 20, 2001 (Reviewed: December 22, 2002)

Introduction

Health professionals encourage people, especially women and girls, to eat calcium-rich foods to ensure strong bones. But how do you send that message when one of the best calcium sources--milk--is high in total and saturated fat? Although low-fat and fat-free (skim) milk are good options, some consumers continue to perceive milk as high in fat and therefore avoid it. Recognizing that milk avoidance is a key factor in poor calcium intake, Australian researchers conducted a survey to better understand what influences women's milk-drinking habits and the impact of these habits on calcium intake. They published the results in Public Health Nutrition.

Survey results

Three hundred women ages 29-74, categorized according to whether they were pre- or postmenopausal, were asked to recall how often they ate calcium-containing foods and supplements. The women also rated on a scale from one to five the importance of eating foods that are 1) low in fat, 2) high in fiber, 3) high in calcium, 4) low in cholesterol, 5) low in calories and 6) 'limiting your intake of added sugar and sugary foods'. They were also asked to indicate which of the six food categories were most valuable to their own health.

The average intake of calcium for the volunteers was about 740 milligrams per day, over half of which was supplied by milk. The younger women were more likely to drink whole milk, while more older women (50+) drank skim or low-fat milk

Overall, the older women rated the six dietary guidelines as more important than the younger women. Both groups considered 'eating foods low in fat' as the most important with 55% of older women and 35% of younger women ranking it as such. 'Eating high fiber foods' was a close second among younger women. Consumption of low-cholesterol foods was more important to the older than the younger women. This may explain why the older women were more likely to drink reduced fat milk. They had the right idea.

Too little calcium is a common problem

The participants in this Australian study provided a similar profile to that of US women. They fell short in meeting the 1000-1200 mg of calcium recommended in US guidelines. Calcium is necessary for building strong bones in young women and minimizes the risk of osteoporosis--the weakening of older bones that makes them susceptible to fractures.

It is possible to get adequate calcium from other foods, like canned salmon with edible bones, tofu processed with calcium, legumes, broccoli, kale, and other greens. But even people who eat these foods regularly usually don't consume enough to meet their daily calcium needs... it takes three cups of broccoli to equal the calcium content in one cup of milk.

A sensible solution

While calcium is important for bone health, decreased amounts of saturated fat and cholesterol are equally important for heart health. However, as this study points out, concerns about fat may prejudice people against consuming milk. Reduced-fat milk is the perfect compromise. It provides the same (or sometimes even more) calcium as whole milk but with minimal fat and cholesterol. Four cups of low-fat (1%) or skim milk a day provides little or no fat and 1200 mg of calcium per day--the requirement for a woman over age 50 (1200 mg). Just what the doctor ordered.

Source

• Milk choices made by women: what influences them, and does it impact on calcium intake? KM. Cashel, D. Crawford, V. Deakin, Public Health Nutrition, 2000, vol. 3, pp. 403--410

Related Links
How to eat to avoid osteoporosis
Increasing Older Adults' Milk Consumption Benefits Bones
How To Consume Enough Calcium When You Are Lactose Intolerant
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