3 Reasons to Avoid Dairy

How to Break Free from Dairy? It’s So Hard!

Absolutely! You’re not alone in this struggle. Over the past 40 years, the consumption of dairy products—especially butter and cheeses—has increased dramatically. Nowadays, the average person consumes more than 650 pounds of dairy per year. This is no coincidence: we have been taught since childhood that dairy is essential for strong bones. However, current scientific evidence tells us otherwise.

If you feel it’s hard to give up cheese, butter, or yogurt, it’s not just a matter of habit: these products are designed to be addictive. But with knowledge and new alternatives, it is possible to break free from this attachment.

Here are 3 powerful reasons to avoid dairy:

1. Widespread Intolerance

About 75% of the world’s population is lactose intolerant, meaning they cannot properly digest lactose, the natural sugar in milk. This happens because after childhood many people stop producing enough lactase, the enzyme needed to digest lactose. The result: abdominal pain, bloating, gas, nausea, and diarrhea.

Even worse, studies have linked high lactose consumption to a greater risk of ovarian cancer. What’s concerning is that despite this being widely known in the scientific community, dairy products are still promoted as healthy. Fortunately, there are many other ways to get calcium and strengthen bones without suffering symptoms or risks.

2. Increased Cancer Risk

Cow’s milk is biologically designed to help a calf gain about 1,000 pounds in just two years. This happens thanks to its high hormone content, especially IGF-1 (insulin-like growth factor 1), which stimulates cell growth. But in humans, this same effect can accelerate aging and the development of cancerous cells.

Several studies have shown a direct relationship between regular dairy consumption and increased cancer risk, particularly in the reproductive system. For example, in the Physicians’ Health Study, men who consumed more than 2.5 servings of dairy per day had a significantly higher risk of prostate cancer.

3. What About Strong Bones?

The belief that dairy strengthens bones is deeply rooted but not supported by science. In fact, countries with the highest dairy and calcium consumption have the highest rates of hip fractures.

A study involving over 100,000 people in Sweden revealed that high milk consumption not only failed to reduce fracture risk but was associated with increased inflammation, higher mortality, and more fractures.

Other Risks

Besides the above, dairy contains saturated fats, cholesterol, sodium, inflammatory animal proteins, microbes, pesticides, hormones, and chemical residues. Is it really worth it?

What to Do Instead?

Opting for a whole plant-based diet, low in fat and sodium, is one of the most effective and safest ways to protect your bones—and your overall health. This type of diet is rich in:

• Calcium: found in leafy greens, broccoli, sesame seeds, almonds, tofu, and legumes.

• Vitamin K: abundant in green vegetables.

• Vitamin D: the sun is the best source; supplementation is possible if needed.

Additionally, regular physical activity, especially resistance and weight-bearing exercises, is important to keep bones strong and prevent bone loss.

In Summary

Giving up dairy can be an emotional and cultural challenge, but your body will thank you deeply. Knowledge is power: when you understand what really happens with these products and their effects, it’s much easier to make conscious and sustainable choices.

Ideas to Replace Dairy:

Discover how to substitute animal-based dairy with delicious and nutritious plant-based alternatives that care for your health and the planet. We share a free recipe to get you started today, plus many more exclusive options available in our In the Garden membership. Learn, experiment, and transform your kitchen with real ingredients!

🌿Leche de almendras dulce y cremosa

🌿Yogur vegano, fácil y delicioso

🌿Queso untable de hierbas

Access over 400 hyper-nutritious, delicious, and easy-to-make recipes in the In the Garden membership. Learn more here: backtothegardenpr.com/membresia.

Referencias:

1. Michaelsson, K., et al. “Milk Intake and Risk of Mortality and Fractures in Women and Men: Cohort Studies.” Bmj, vol. 349, no. oct27 1, 2014, doi:10.1136/bmj.g601.

2. S. C. Larsson et al., “Milk, milk products and lactose intake and ovarian cancer risk: A meta-analysis of epidemiological studies,” International Journal of Cancer 118 (2006): 431-41.

3. Song Y, Chavarro JE, Cao Y, et al. Whole milk intake is associated with prostate cancer-specific mortality among U.S. male physicians. J Nutr. 2013;143:189 -196.

4. Willett, Walter C., and David S. Ludwig. “Milk and Health.” New England Journal of Medicine, vol. 382, no. 7, 2020, pp. 644–654., doi:10.1056/nejmra1903547.