Milk is a staple in my diet—I add it to coffee, oatmeal, and cereal—so it’s almost impossible to imagine going a day without it. But if you’re like me, you may want to reconsider the type of milk you’re drinking, as research warns that a certain variety could negatively affect your brain health over time. Specifically, a new study revealed a possible connection between drinking whole milk and an increased risk of cognitive decline.
dive into research
A research article published in the journal Molecular Nutrition Food Research looked at whether dairy consumption could cause changes in cognition. This study was conducted in Spain and involved 4,668 obese participants (48 percent women) who had an average age of 65 years.
The participants completed food frequency questionnaires, which asked about their consumption of dairy products, such as milk, yogurt and cheese. Dairy products were divided into four subcategories: low-fat, whole, fermented and non-fermented dairy.
The researchers also conducted several tests of cognitive performance, both at the start of the study and during the two-year follow-up period. These tests measured each participant’s memory, attention span, verbal ability, and executive function.
Multivariate linear regression models allowed the researchers to see changes in cognitive function over the two-year period as a function of dairy consumption.
The results
The results did not show any negative effect on cognitive performance after regularly consuming low-fat milk, yogurt, cheese, or fermented milk products.
However, a higher intake of milk, specifically whole milk, was linked to a higher rate of cognitive decline over a two-year period.
The reason why? The authors referenced a 2008 study published in the International Journal of Geriatric Psychiatry revealing that abundant intake of saturated fat (a type of dietary fat) from dairy products during middle age eventually leads to mild cognitive decline later on.
The health experts of MedlinePlus.gov warns that consuming too much saturated fat causes cholesterol to build up in the arteries, which increases the risk of heart disease and has a negative impact brain health.
According to the USDA, a cup of whole milk contains almost 5 grams of total saturated fat. This is a significant amount of saturated fat for a single drink, since American Heart AssociationThe (AHA) recommendation is 13 grams per day for a 2000 calorie diet.
What this means to you
The good news is that you don’t have to stop drinking milk completely. Here are two simple ways to enjoy the drink guilt-free:
- Choose cow’s milk options that are low in fat. the AHA encourages adults to consume 2 to 3 servings of low-fat or skim dairy products every day instead of the full-fat kind. Be sure to look for options like fat-free, fat-free, fat-free, or fat-free in the dairy aisle.
- Consider non-dairy alternatives. These days, there are plenty of healthy non-dairy alternatives to consider. try to add sesame, flaxeither chia milk to your diet, as these all contain lower levels of saturated fat than the full-fat variety.
In addition to dietary adjustments, talk to your doctor about avoiding health problems that could lead to cognitive decline. Working to protect your brain now can give you a sense of relief and may even help you stave off dementia or Alzheimer’s in the future.
