FOR YOUR HEALTH
E
IS SUGAR REALLY THE VILLAIN?
veryone in the dairy industry has heard the latest: Sugar is bad for you! It’s a theory that’s spreading rapidly through the general public, and it’s negatively impacting the sale of dairy with misinformation that is steering consumers away from the dairy case. The debate has been particularly strong in the face of plant-based alternative beverages and when it comes to what should or shouldn’t be allowed in school lunchrooms across the nation. It is the responsibility of the dairy industry to not only keep up with fact versus fiction but spread the word on the truth about milk’s nutritional value.
MILK DOES CONTAIN NATURAL SUGAR Today’s consumers want simple ingredients without fillers, chemicals or other additives that no one can pronounce. They also want food that is locally sourced whenever possible. That makes cow’s milk a perfect fit. It has limited ingredients, and a great deal of milk in the U.S. comes to consumers from within 30 to 60 miles of where they live and work. There’s no disputing that milk does contain some sugar, but it’s naturally derived sugar and certainly not enough to outweigh the other nutritional benefits that come with this beverage staple. That seems to be the message that consumers often miss. 28 • Northeast Dairy Foods Association, Inc.
According to Hilary Walentuk, MS, RD, LDN, a registered dietitian and nutrition specialist with New England Dairy, white milk contains sugar in the form of naturally occurring lactose, not added sugar. All white milk, whether it be fat-free, low-fat, 2% or whole, has the same amount of natural lactose — about 12 grams per 8-ounce glass. Some lactose-free milks may have less sugar if filtration was used versus using lactase to break down the sugar. (To keep this all in perspective, an 8-ounce glass of milk has the same amount of natural sugar as one small banana.) Even drinking 100% fruit juice, which also contains naturally derived sugar, often results in a far greater sugar intake than the equivalent glass of milk. Why? There’s simply more sugar in most fruit. Fruit drinks, sports drinks and soda all contain some form of added sugar, often high fructose corn syrup, and typically have no nutritional value.
NUTRITIONAL VALUE CAN’T BE BEAT Many consumers hear about the danger of sugar but forget about the other essential nutrients milk has to offer. All milk, whether white or flavored, provides nine essential nutrients: protein, potassium, calcium, vitamins A, D and B12; riboflavin, niacin and phosphorus, according to Walentuk. The 2015-2020 Dietary Guidelines for Americans recom-
