You Ask, I Answer: Caffeine & Calcium

Is it true that coffee causes osteoporosis?

-- Linda (last name withheld)
New York, NY

Before I answer, allow me to get something off my chest.

Statements like "[insert name of food here] causes [insert disease/condition here]" are tremendously inaccurate.

If someone ever tells you that a food causes a particular disease, promise me your "BS" alarms will go off.

Unless you are talking about contamination issues, food as a whole does not cause disease.

Rather, it is particular components in certain foods that, when consumed often over long periods of time, can elevate one's risk of developing a certain condition.

This reminds me of absurd statements like "ice cream makes you fat."

While a 600-calorie sundae every day after dinner will surely result in weight gain, a one-scoop ice cream cone every Saturday night is no cause for concern.

"Ice cream makes you fat" wrongly categorizes 150 calories and 900 calories of the same food as nutritionally equal.

Similarly, saying that "coffee causes osteoporosis" is too broad a statement. At the very least, whoever is making such a statement should identify what specific component in coffee is believed to affect bone mass.

Which brings us to the question at hand.

Since caffeine is a diuretic that results in a higher-than-normal excretion of calcium in the urine and feces, some people jump to the conclusion that, therefore, caffeine intake is related to osteoporosis.

However, studies have demonstrated that the average cup of coffee -- 8 ounces and approximately 150 milligrams of caffeine -- increases calcium excretion by a practically insignificant 5 milligrams (remember, you should be getting 1,000 milligrams a day).

To balance this out, all you need to do is add a single teaspoon of milk to your coffee.

Keep in mind that all the studies looking at caffeine's effect on calcium levels assume people drink black coffee (an 8-ounce latte, meanwhile, contains two thirds of a cup of milk!).

Another concern with caffeine is that it inhibits intestinal absorption of calcium. While true, our bodies are smart and make up for this by increasing calcium absorption at the next meal.

You Ask, I Answer: Soda & Calcium

At 24, I was recently diagnosed with osteopenia.

I know you've said that soda can cause calcium to be leached from your bones because of the phosphoric acid in it, but does this apply to all carbonated beverages?

What about sparkling water?

I want to make sure I'm getting enough calcium from my diet.

-- Sarah (last name withheld)
New York, NY

As you state, sodas can cause calcium to be leached from bones due to the presence of phosphoric acid (if this is news to you, please see this post for details).

Not all carbonated beverages contain phosphoric acid; you'll usually find that particular ingredient in cola beverages (rather than lemon-lime sodas or club sodas).

In any case, it is always wise to take a peek at the ingredient list for reassurance.

Keep in mind that phosphoric acid in soda calcium leaching is only a problem if your calcium consumption is insufficient.

Someone who meets their daily calcium requirement and drinks one can of soda a day is in a very different -- and much less worrisome -- situation from someone who only gets 40 percent of their daily calcium requirement and drinks three cans of soda on a daily basis.

You Ask, I Answer: Cabbage, Radishes, Calcium

My family eats a ton of red cabbage.

Is this a fairly healthy, cruciferous vegetable and a good source of calcium?

What about radishes?

-- Dennise O'Grady
Bay Head, NJ

Like all other cruciferous vegetables, red cabbage offers a wonderful array of unique phytonutrients and flavonoids that have been shown to help reduce the risk of a variety of cancers, particularly colorectal and bladder).

It is not, however, a good source of calcium. Unlike some of its calcium-powerful relatives (bok choy, broccoli, kale, mustard greens, and turnip greens), its absorption rate is quite low.

Whereas slightly less than one cup of kale steamed kale provides the same amount of calcium as a half cup of milk, you need three cups of steamed cabbage to reach that same amount.

Slight aside: For maximum absorption of all nutrients and components, opt for steamed, rather than raw, cabbage.

Radishes do not particularly stand out from a nutrient composition standpoint. Although they offer almost every single vitamin and mineral, each one occurs in small amount.

Alas, nutrition isn't solely about vitamins and minerals. The antioxidants that give radishes their natural hue are very beneficial to health.

As with cabbage, radishes are not your best source of calcium. Due to their low absorptive qualities, it takes four and a half cups to match the amount of absorbable calcium in a half cup of milk.

Numbers Game: Answer

According to National Health and Nutrition Examination Survey data, 79 percent of adults living in the United States do not meet the required daily intake of magnesium.

Although these intake levels are not low enough to result in clinical deficiencies, they are worrying when you look at calcium-to-magnesium ratios in the United States.

High calcium to magnesium ratios have been linked with higher risks of colorectal cancer and, in some studies, heart disease.

This is largely due to the fact that calcium and magnesium compete for absorption (high ratios don't allow magnesium to do its job properly).

Diets with high calcium:magnesium ratio put individuals at a higher risk for oxidative damage (one of the most significant causes behind the development many diseases).

The ratio should ideally be approximately 2:1 (hence the calcium DRI of 1,000 milligrams and the magnesium DRI of 500 milligrams).

Nuts, beans, potatoes, whole grains, and spinach are the best sources of magnesium.

The Lowdown on Calcium

Calcium is one of the most misunderstood nutrients.

The range of confusion varies from those who think dairy products contain the most absorbable type of this mineral to people who think spinach is a great source of calcium.

Let's clarify these points.

Are dairy products a good source of calcium? Yes. After all, eight ounces of milk provide a third of the daily value of calcium.

Are dairy products the only way to get calcium? Absolutely not.

Do dairy products provide calcium with the highest bioavailability? No.

Consider the following:

Eight ounces (one cup) of milk contain 300 milligrams of calcium.

A half cup of cooked bok choy provides 79 milligrams of calcium.

To someone unfamiliar with nutrition, the conclusion might seem obvious: "I need two cups of bok choy to get as much calcium as a cup of milk!"

Alas, nutrition science isn't always as obvious as it seems.

You actually only need one and a quarter cups of cooked bok choy to match the calcium you would get from a cup of milk since the calcium in bok choy is more absorbable than the one in dairy products.

The same thing happens with Chinese cabbage. A half cup of this cooked vegetable offers 239 milligrams of calcium, but that equals the amount of absorbable calcium in a cup of milk.

Let's now turn our attention to spinach. I am continually amazed by the amount of self-touted (though, clearly, not really) nutritione experts who list this vegetable as a good source of calcium.

A half cup of cooked spinach offers 115 milligrams of calcium. However, due to its high amount of oxalates (organic acids naturally found in spinach that inhibit calcium absorption), it takes EIGHT cups of cooked spinach to equal the amount of absorbable calcium in one cup of milk.

It just so happens that unlike spinach, the Brassica family of plants -- including broccoli, kale, bok choy, cabbage, and mustard greens) does not accumulate oxalate, thereby providing highly absorbable calcium.

I know some people like their nutrition advice in absolute form ("NEVER eat this, ALWAYS eat this), it's not my style.

My suggestions provide you with plenty of choices. If you like milk, drink it -- it provides a significant amount of calcium.

If you don't like it or don't want to include it in your diet, no need to worry about calcium as long as you include greens from the Brassica family and other non-dairy sources (tofu, tempeh, almonds, calcium-fortified alternative milks, etc.) in your diet.

When 100% Isn't Really 100%

The new boxes of Total cereal proudly exclaim:

"NOW! The most calcium and Vitamin D of any leading cereal!"

(Although I couldn't find a photograph of these boxes, the slightly outdated one on the left boasts the 100% calcium claim).

A cup of this retooled version provides a day's worth of calcium (1,000 milligrams) -- too bad our bodies can only metabolize approximately 500 milligrams at a time.

In other words, that bowl of cereal actually provides, at most, half a day's worth of calcium.

Not bad by any means, but not quite what the food label says.

I am also concerned about a cereal that attempts to provide a day's worth of iron and calcium in the same serving, since high amounts of calcium (anything above 300 milligrams, per the research literature) are known to interfere with the absorption of non-heme iron.

Numbers Game: Answer

92 to 98 percent of peak bone mass (the period by which all bone formation occurs) is achieved by age 20.

High peak bone density is one factor that helps decrease the risk of osteoporosis and bone fractures later in life.

This is precisely why having adequate intakes of calcium -- as well as being physically active -- during childhood and adolescence is crucial.

The more "bone healthy" the diet is during childhood and adolescence (particularly by consuming sufficient amounts of calcium, vitamin K, vitamin D, phosphorus, and magnesium), the higher peak bone mass levels are.

This is not simply a matter of having your child pop a Flintstones chewable vitamin, though. Whole foods containing these nutrients are far superior sources.

You Ask, I Answer: Velveeta

What in the world IS Velveeta exactly? Cheese?

If so, why is it less expensive and "more melty" than cheddar, like all their commercials say?

-- Corey Clark
(location withheld)

Velveeta, which has been "pleasing families since 1928" (at least that's what Kraft says), is processed cheese.

This is different than pure cheese, as it contains added milkfat, water, and some emulsifying agent (in order to mix the fat and water evenly.)

A look at the ingredient list reveals:

Milk, water, milkfat, whey, whey protein concentrate, sodium phosphate, milk protein concentrate, alginate, sodium citrate, apocarotenal (color), enzymes, cheese culture.

In case you're wondering, alginate is a thickener and emulsifier derived from a brown algae (similar to carrageenan.)

Velveeta is very far from achieving "100% cheese" status. It's not even 51% cheese (if that were the case, it could be sold as a "pasteurized prepared cheese food").

Since it is approximately 40% cheese, though, it has to be legally advertised as a "pasteurized prepared cheese product."

Its low cost comes down to the fact that Velveeta is, in essence, "washed down" cheese.

This is also the reason for its unique melting properties. Its chemical makeup is different from traditional cheese, which is why it does not react to heat in quite the same way as, say, a slice of Swiss cheese.

While we're comparing the two, let's take a look at their respective nutrition facts.

One ounce of Swiss cheese contains:

106 calories
8 grams of fat
5 grams of saturated fat (25% of a day's worth)
54 milligrams of sodium (a mere 2% of a day's worth)
8 grams protein
22% of the Daily Value of calcium

One ounce of original Velveeta, meanwhile, adds up to:

80 calories
6 grams of fat
4 grams of saturated fat (20% of a day's worth)
410 milligrams of sodium (17% of a day's worth)
5 grams of protein
15% of the Daily Value of calcium

Velveeta's sodium value is even higher than that of higher-in-sodium cheeses like cheddar (174 mg per ounce) and provolone (245 mg per ounce.)

For what it's worth, Velveeta sales experienced quite a spike in 2008.

Kraft executives also explain that Velveeta sales increase approximately 50 percent on Super Bowl Sunday!

You Ask, I Aswer: Kefir

[For whatever reason,] it seems that the only dairy I can somehow tolerate is kefir.

Is it simply liquefied yogurt?

-- Dennise O'Grady
Bay Head, NJ

There's a rather simple explanation as to why kefir is the only dairy you can somehow tolerate -- it contains a significant number of probiotic bacteria that help break down lactose!

Probiotic bacteria is the same reason why people who can not tolerate milk can often enjoy yogurt with active cultures.

That said, kefir and yogurt are two different foods.

Unlike yogurt, kefir contains kefir grains (which house all that healthy bacteria), which are then left to ferment in milk.

Although plain kefir is a healthy addition to a diet thanks to its share of calcium and potassium, beware of "kefir-based" ready-to-drink smoothies which contain teaspoon upon teaspoon of added sugars (AKA extra calories).

You Ask, I Answer: Almond Milk

I am trying out almond milk and wondering why calcium is listed [on the nutrition label] as 0% [per serving] when it is made from almond base made from almonds.

What are your thoughts about almond milk, anyway?

-- Dennise O'Grady
Bay Head, NJ

"Almond base" is basically a combination of almonds and water.

In order to save money, many companies that sell almond milk use a pretty high water to almond ratio.

Consider the following: 23 almonds contain 7% of the Daily Value calcium.

Thereby, if your brand of almond milk contains zero percent of the calcium Daily Value per serving, it's fair to conclude that each serving probably contains two or three actual almonds (eleven almonds provide 3.3 percent of the Daily Value, 6 almonds provide 1.82 percent, and three almonds provide .91 percent.)

Almond butter, meanwhile, lists almond as its sole ingredient.

It is no surprise, then, to see that two tablespoons provide ten percent of the calcium daily value (this means that it takes approximately 35 almonds to make two tablespoons of almond butter!)

My thoughts on almond milk aren't particularly strong either way.

I enjoy the taste quite a bit myself, but I wouldn't suggest that anyone specifically seek it out or avoid it.

I do, however, recommend that people choose varieties fortified with calcium and vitamin D, particularly if they are vegan.

You Ask, I Answer: Calcium & Weight Loss

What are your thoughts on the belief that high calcium intakes help with weight loss?

-- Flor (last name withheld)
Buenos Aires, Argentina

Since the public loves the idea of magic bullets and fat-burning foods, the notion that a little extra calcium in the diet results in more effective weight loss really struck a nerve.

A few years ago, the dairy industry began advertising the claim that three glasses of skim or low-fat milk a day were more than just a good source of calcium -- they also helped with weight management.

Truth is -- there is no concrete science to support those statements.

The vast majority of clinical trials looking at calcium and weight loss fail to demonstrate a link between high intakes of the mineral and higher rates of weight loss.

Notice that even the "calcium helps you lose weight" campaign ultimately came down to calories. After all, consumers were encouraged to drink low-fat or skim milk, not whole.

If calcium in and of itself were a miraculous fat burner, it technically wouldn't matter if the product containing it were fat-free or not.

I encourage everyone to always be suspicious of specific foods or nutrients marketed as "fat burning," and instead keep in mind that weight management is more about general dietary patterns.

Drinking six cups of green tea a day isn't going to do much in terms of weight loss if your total caloric intake is 1,000 calories higher than it should be.

Similarly, chugging down a glass of skim milk along with a 450 calorie muffin isn't going to produce any amazing results.

You Ask, I Answer: Nutrition & Fingernails

When I was in school, I always remember hearing that small white spots on your fingernails appeared because you weren't getting enough calcium and zinc.

Is there any truth to that or it is an old wive's tale?

-- Jessica Climdow
(City withheld), MN

It's an absolute myth.

White spots on fingernails form as a response to injury (i.e.: accidentally slamming your fingernail on a counter top).

It's similar to skin developing a bruise when, for instance, you bump your elbow against something.

Whereas bruises to the skin can show up within a day or two, white spots on fingernails take much longer.

Since nail growth happens so slowly, it can take as much as two or three months for a spot to form -- and vanish!

In rare occasions, these white spots can also appear if you are allergic to a certain type of nail polish.

Sometimes, too, they are caused by bacterial infections underneath the nail. This is easy to spot, though, since usually this sort of infection results in part of the nail developing a greenish tint.

FYI: the classic symptoms of calcium deficiency are muscle cramping and twitching.

If you are deficient in zinc, you would experience significant hair loss, general fatigue, bruising on your skin, and often times, a decrease in appetite.

In The News: Milk Madness

The Chicago Tribune is profiling the battle over milk that has ignited in several of the Windy City's school districts.

On the one hand, you have administrators and parents supporting the inclusion of milk in school cafeterias, "amid concerns that dairy consumption is waning among older children who have more beverage choices, from flavored water to energy drinks. Nine of every 10 preteen girls fall short of the federally recommended three calcium servings a day... for boys, the estimate is 7 of 10."

Then there are those concerned with flavored non-skim milks contributing to childhood obesity. Huh??

"A half-pint of low-fat chocolate milk has 3 teaspoons of added sugar... [and] those extra 75 calories raise a concern, given that surveys compiled by the Centers for Disease Control and Prevention have found that 17 percent of school-age children are obese."

Whoever is concerned about those additional 75 calories seriously needs to reevaluate their priorities.

Childhood obesity is not caused by opting for low-fat chocolate milk over non-flavored skim milk at lunchtime.

All you need to do is look at the numbers. As childhood obesity rates have skyrocketed, milk consumption has decreased.

What has increased? Soda consumption -- overwhelmingly so!

It is those beverages, plus chips, breakfast toaster pastries, and supersize fast food portions -- staples of so many American teenagers' diets -- that should truly be "of concern."

It's also rather laughable to think that some schools are concerned with milk but apparently don't take issue with their almost daily offerings of meatloaf, chicken nuggets, and fruit canned in heavy syrup.

A glass of low-fat chocolate milk with a healthy lunch is harmless. This apparent phobia of 1% (reduced-fat) milk is beyond my comprehension.

We are talking about 2.5 grams of total fat, of which 1.5 gram are saturated, per cup. Perfectly reasonable numbers, as far as I'm concerned.

You Ask, I Answer: Carob

Can you tell me what, exactly, carob is?

I bought the wrong bag of trail mix by accident today and it has almonds, raisins, cashews, and carob.

The taste is okay. I just don't know what I'm eating!

-- Ray Amila

New York, NY

Although carob is a popular vegan substitute for milk chocolate, it is actually a legume!

It is made from the pulp of the pods of an evergreen tree indigenous to the Mediterranean Sea region (although it is now grown in many parts of the world.)

In some countries, like Israel, it is common to dunk the pods in hot water for about thirty seconds (just enough to soften them) and chew on them as a snack.

In the United States, carob pods are usually roasted, ground into powder, and then used to make things like carob chips (which can then go into vegan cookies, or used as toppings for vegan ice cream.)

I should note, though, that not ALL carob products are vegan. Some carob manufacturers add milk solids to them, so always be sure to read the ingredient label.

Some people seek out carob because it is naturally caffeine-free.

Others like it because it is a cocoa powder substitute that offers a good dose of calcium.

Two tablespoons of carob powder, for instance, provides almost a tenth of the mineral's daily recommended intake (that same amount of cocoa powder only provides one percent.)

So don't worry, you're not eating some sort of Frankenfood!

Twisted Logic

For many people, "yogurt" equals "health food."

Although there are cases where this is far from true (i.e.: flavored yogurts that, despite already being sweetened with two tablespoons of added sugar, provide crushed Oreos or tiny M&M's to be added as toppings), plain yogurt is a wonderful source of calcium, protein, and -- in most cases -- probiotic bacteria.

It is no surprise that food companies are always eager to add a pinch of a healthy (or at least healthy sounding) ingredient to their own proucts in hopes of attracting the eyes -- and wallets -- of health-conscious consumers.

Case in point: yogurt pretzels.

Let's begin by keeping in mind that an ounce of regular pretzels adds up to:

110 calories
0 grams of saturated fat
0.5 grams of sugar

Now, consider the nutrition values -- and ingredients -- offered by the yogurt-covered variety.

A 1-ounce serving of Flipz (a prototypical brand of yogurt pretzels) contains:

130 calories
4.5 grams of saturated fat
13 grams of sugar

Although the caloric difference is minimal, we are talking about 20% of a day's worth of saturated fat and a tablespoon of added sugar.

And if you think the yogurt provides calcium, think again.

A serving of Flipz only offers two percent of the calcium daily value -- only as much as one and a half tablespoons of actual yogurt.

It all makes sense when you look at the ingredient list and see that the first ingredient in these pretzels is "yogurt coating," which is mainly made up of sugar and palm kernel oil -- a saturated fat.

Alas, yogurt pretzels undoubtedly fall into the "sweet treat" category.

Consider this: eight Nabisco Nilla Wafers (that's considered one serving) contain only 10 more calories than a serving of yogurt pretzels, as well as a third of the saturated fat and a few less grams of sugar.

Some more food for thought?

Four Nilla Wafers accompanied by a cup of skim milk provide just 40 more calories than a serving of yogurt pretzels, but also half the added sugar, one tenth of the saturated fat, and a third of the calcium daily value.

You Ask, I Answer: Oxalates

I know that spinach is not considered a good source of iron because it contains oxalates, which bind iron during digestion so your small intestine cannot absorb it.

I have heard, though, that cooking spinach will decrease the amount of oxalates.

Is this rumor true?

-- Christine (last name unknown)
Via the blog

The rumor is true, but irrelevant.

Yes, boiling reduces oxalate levels in food. However, this reduction is minimal, and it also leeches out vital water-soluble nutrients.

By the way, oxalates also bind the calcium in spinach, so if you're looking to get that mineral from a green vegetable, broccoli is a smarter bet.

You Ask, I Answer: Wheatgrass

I really liked your video on supplements. So many of them are just empty hype. I completely agree with you.

What are your thoughts on wheatgrass? One of my cousins swears by it.

He says it's the easiest way to get a bunch of vitamins and minerals.

-- Name withheld
New York, NY

Wheatgrass juice, the end result of pulping the young shoots of sprouted wheatberries, sure sounds like a magic green potion.

Depending on who you listen to, it clears acne, helps detoxify the colon, has "living enzymes" (ugh!), and even cures cancer and heart disease.

Before I go on, allow me to say "shame on you!" to anyone who advertises a food, beverage, or supplement as a cure for any disease, much less cancer.

It's absolutely despicable to toy with people's emotions and hopes like that.

Anyhow, I'm sure someone, somewhere, also claims wheatgrass gives you a foot massage after a long day at the office.

Wheatgrass advocates point out its high chlorophyll content as a major "plus" in the nutrition department.

Since chlorophyll resembles hemoglobin, so the wheatgrass PR goes, this juice is a great way to "rebalance the blood."

I have no clue what rebalancing the blood means, or why we even need that, but chlorophyll has absolutely no effect on human health. If we were plants, a nice chlorophyll shake would certainly work wonders!

Chlorophyll may share some molecular similarities with hemoglobin (a protein in red blood cells that transports oxygen from the lungs to other tissues), but it does NOT transform into it, nor does it have any effect -- positve or negative -- on our blood.

And the ridiculous claim keep on coming, folks!

"Wheatgrass has what is called the grass-juice factor, which has been shown to keep herbivorous animals alive indefinitely."

The grass-juice factor? What PR intern came up with that "catch phrase"?

And as for keeping herbivorous animals alive indefinitely -- can someone tell me where I can find one of these timeless creatures subsisting on grass juice?

"Wheatgrass juice is great for constipation and keeping the bowels open. It is high in magnesium."

Apart from the fact that keeping the bowels open doesn't sound very pleasant, wheatgrass is not high in magnesium. It contains absolutely negligible amounts.

If you seek magnesium, reach for nuts, seeds, fish, and whole grains.

The only nutrients wheatgrass offers are protein (at a practically nonexistent 0.5 grams for a 1 ounce serving), some vitamin C (7% of the Daily Value in a 1 ounce shot), and iron (10% in that same shot).

I have absolutely no ideae where some of these wheatgrass companies get their statistics about their product offering vitamins A, B2 (riboflavin), C, D, and K, along with potassium and calcium.

"Wheatgrass helps the body rid itself of toxins."

No. The liver and kidneys take care of that.

Simply put, there is nothing about wheatgrass that can't be found in other fruits and vegetables.

While there is no harm in having it, perceiving it as some kind of miracle beverage is completely inaccurate.

Spinach, broccoli, Swiss chard, and Granny Smith apples are much more nutritious green foods. In fact, the actual wheatberries are much more nutritious than the shoots.

Remember, no one food or beverage meets all nutrition requirements or holds the powerful secret to longevity and agelessness.

Anyone who tells you otherwise is a big old fraud.

Watch Your Mouth

Brushing, flossing, and visiting your dentist every six months can do more than remove tartar, whiten teeth, and freshen breath – it can also help your heart health!

Confused? Allow me to clarify.

Gum disease (known in dentistry circles as "periodontal disease") can cause more than just tooth loss.

Researchers theorize that the different bacteria in your gums – the same ones that, if not treated, inflame them and make them bleed when you brush – can enter the bloodstream and cause plaque buildup -- and inflammation -- in your arteries.

Remember, a buildup of plaque in coronary arteries blocks bloodflow to the heart. Bad news indeed.

And it’s not just a one-way street. Brushing and flossing are important for gum health, but nutrition also plays an important role.

Recent studies strongly support the notion that vitamin C and zinc deficiencies make gum tissue more vulnerable to infection by making it more penetrable for bacteria.

Calcium is another major character in this oral drama.

Since it is needed for bone structure – including the bone that supports teeth – it is believed that insufficient intakes make the bone more vulnerable to infection by bacteria, thereby increasing the risk of developing gum disease.

Another risk factor? Diabetes!

Tuns out bacteria absolutely thrive in saliva high in blood glucose levels. And by "thrive" I mean "wreak havoc on gum tissue."

And so we go back to the idea that, in the field of health, everything is related.

Consider the following summary: excess calories can lead to weight gain, increasing your risk of developing Type 2 diabetes, thereby increasing periodontal disease risk, which can negatively affect cardiovascular health.

It’s kind of like a less fun “six degrees of separation” game.

You Ask, I Answer: Dairy

What are your thoughts on milk?

Specifically about the fact that the dairy industry has convinced millions of people, thanks to a very expensive campaign, that milk is the best source of calcium and vitamin D?

There are other ways to get calcium, including broccoli and other greens, so why does milk always show up as the best source?

Humans are also the only species to drink milk as adults. Don't you find that odd? Doesn't the fact that millions of people are allergic to milk mean that it's unhealthy?

Also, I read that there is an addictive component in milk (I think casein?) that keeps people coming back for more, including babies.

Am I healthy if I don't drink milk? What if I do?

-- (Name withheld)
Brooklyn, NY

Quite a lot of questions. Let's take them piece by piece.

My thoughts on a milk? It is a beverage that, depending on the variety, can be a healthy or not-so-healthy choice.

A glass of skim or low fat milk with your breakfast? Great source of calcium, phosphorus, magnesium, riboflavin, and protein.

An extra large latte with half and half? All you're really getting is a boatload of calories and saturated fat (half and half contains very little protein and calcium.)

Is the milk lobby a powerful presence in Washington? You betcha. Why else do you think the "dairy" group in the food pyramid is now called the "milk" group.

That is one change I am very unhappy about, as it takes away attention from other healthy options like yogurt, and cottage cheese.

That said, dairy products truly are a good source of calcium. Not only is the quantity of said mineral rather high, it is also among the most absorbable.

As for vitamin D -- it is not naturally present in milk, but is rather there as a result of fortification. Cereals, orange juice, and soy drinks are also fortified with just as much Vitamin D, so I do not consider dairy to be the "go to" food for the sunshine vitamin.

Besides, a glass of milk provides approximately one tenth of the daily Vitamin D requirement, so the best way to get the sunshine vitamin is to soak up about 20 minutes of sunlight a day and, in my opinion, pop a supplement.

Can you get sufficient calcium without dairy? Absolutely. Nowadays, with calcium-fortified juices and soy products, there is no reason for the word "vegan" to mean "calcium deprived."

There are also a variety of non-dairy foods that naturally contain calcium: tofu, tempeh, and soybeans among them.

Keep in mind that some leafy green vegetables (spinach, beet greens, and rhubarb) contain oxalates, which bind to calcium and greatly reduce its absorption.

If you're looking to get some calcium from vegetables, opt for collard greens, bok choy, and kale.

Seaweed also happens to be a great non-dairy source of calcium.

As for the argument that humans are the only species to drink milk as adults (and therefore some sort of natural aberration), it's one of those leaps of logic that makes absolutely no sense to me.

Other animals don't have the choice to drink milk as adults.

After a certain time, their mother's milk supply is gone, and they certainly don't have supermarkets to shop at, or other species to cuddle up to and start suckling from.

The "humans are the only animals to drink milk as adults" argument isn't even true.

I can tell you from personal experience that if I pour cow's milk into a bowl, my cat will happily drink it without any prodding on my part.

Human allergies with milk have nothing to do with its status as "healthy" or "unhealthy" food. Many people are allergic to peanuts and shrimp, two very healthy foods.

As for there being an addictive substance in milk, I haven't seen that mentioned anywhere in the literature. The reason why babies "keep coming back for more" is because their mothers are feeding it to them.

I firmly stand in the middle of this issue. I believe a perfectly healthy diet can be milk-free just as I believe that milk can be a nutritious beverage.

Personally, I am partial to organic milk from grass-fed cows.

For the record, I have no issues with pasteurized milk. I don't see any reason to start seeking out raw milk (remember, we don't need digestive enzymes from food, so the fact that these enzymes are killed when milk is pasteurized means nothing.)

What I find horribly messed up is that the milk from a cow that eats nothing but grass and is not pumped up with any Franken-hormones (the ONLY milk available at one point in time) is now a "luxury" high-cost product. Ugh.

You Ask, I Answer: Dairy Alternatives/Rice Milk

I found recently that cows milk and I don't get on, which is a pity since I love cheese.

Anyway, I've been avoiding cheese while I try to lose weight.

I have also switched from cow's milk to rice milk, but I'm not sure if rice milk has more fat or calories, and I'm finding the labeling on my cartons a little confusing.

Is rice milk okay, or should I be looking to other alternatives? (I'm not a big fan of the soy milk flavor).

-- Ryan Nelson
Brighton, England

Lactose intolerance can occur in varying degrees.

Being unable to digest cow’s milk does not necessarily mean cheese and yogurts should also be off-limits.

A slice of hard cheese – such as Swiss – offers a tenth of the lactose in a glass of milk. The active cultures in some yogurts, meanwhile, can also help avoid digestive problems.

Let’s assume, though, that your intolerance to lactose is such that even the tiniest amount in any dairy product offsets problems.

In that case, I don’t consider rice milk an equal alternative to cow’s milk.

Whereas soy milk is a good source of protein and is often fortified with calcium and vitamin D, the same does not hold for rice milk.

Consider the following:

A cup (8 fluid ounces) of skim milk contains 91 calories, 8.7 grams of protein, and 30% of the daily calcium requirement.

A cup of reduced-fat (2%) milk adds up to 123 calories, 8.1 grams of protein, and 28.5% of a day’s calcium needs.

A cup of rice milk? 120 calories, 1 gram of protein, and just 2% of the daily calcium requirement.

In your case, I would recommend Lactaid products (which I believe are sold under the name Milkaid in the UK) – whether it’s actual Lactaid milk or having a Lactaid pill prior to consuming dairy.