Is dairy good for you? Now this is a hot topic.
It’s not really surprising that it’s become so controversial. Between the American Food Pyramid and the Canadian Food Guide touting its benefits (paid for by the dairy association, no doubt), and science saying there’s no proof of its benefits – the conversation can get super confusing.
But here’s the thing – human adults are the only adults that consume milk. Woah, right?
So that begs the question – are the dairy recommendations supported by science and in our best interest? Or are they better for the wallets of the top dogs of the dairy association?
Let’s break it down a little …
IS DAIRY NUTRITIOUS?
Dairy contains a good dose of proteins, fats, and micronutrients – like calcium, vitamin D, riboflavin (B2), vitamin B12, potassium, and phosphorus.
This sounds really good, but we have to remember that the nutrient composition in dairy is dependent on many variables – the type of product (milk vs butter vs cheese), how the cow was raised and fed (antibiotics, hormones, pesticides), and how the product was processed and treated (raw vs pasteurized).
And, contrary to popular belief, it is not great for bone health or sports nutrition, and increases your risk of cancer, plus many people can’t even digest it.
So, is it nutritious? Possibly in its raw and unpasteurized form, in small amounts, and if you are able to digest it. However, it’s not something I recommend to my patients.
Keep reading to get a better understanding …
BUT ISN’T IT HIGH IN CALCIUM?
At some point, I’m praying this argument gets laid to rest. Yet still – it’s the biggest question I get asked.
Yes, dairy does contain a good amount of calcium. The problem is that dairy creates an acidic environment in the body. When this happens our body is forced to pull minerals from our organs, tissues, and bones (calcium and magnesium) in order to balance out our pH levels again.
So … that kind of defeats the purpose, eh?
In other words – dairy is more likely to lead to low bone density, fractures, and osteoporosis, not the other way around.
Do I recommend it to my patients to increase their calcium intake? Nope, there are plenty of foods and good supplements that can give them exactly what they need that keeps their pH levels in check.
WHAT ABOUT LACTOSE INTOLERANCE?
About three quarters of the world’s population is lactose intolerant, meaning they can’t properly digest dairy products.
As infants we have the digestive enzyme lactase, which helps to break down lactose (the milk sugar) from mom’s milk. By the age of two through five, we stop producing much of the lactase enzyme, making it harder to break it down.
When we continue to consume it, we’re more likely to develop a food sensitivity, intolerance, or allergy.
Some symptoms related to an intolerance are:
- Bloating
- Gas
- Constipation
- Diarrhea
- Nausea
- Vomiting
- Moodiness
- Anxiety
- Brain fog
- Troubles sleeping
- Cravings
- Inflammation
- Low functioning immune system
- And more!
Some people who are lactose intolerant can still handle fermented dairy (like yogurt), so just because you eat yogurt doesn’t mean you’re in the clear!
BUT IS IT HEALTHY?
Though on paper its composition makes it look really good (kinda like a filtered photo on Instagram!) – the fact remains that it is hard for us to digest and many dairy products contain hormones, pesticides, antibiotics, saturated fats, and sugars.
When it comes to infants who are graduating from breast milk or formula – opt to skip out on giving them homogenized milk (you’re more likely to develop an allergy) and instead go for a nutritious and balanced diet, with a healthy nut-milk when needed.
Instead of dairy, it’s better for you and the kids to get your nutrients (like calcium) through whole foods – beans, nuts, seeds, vegetables, fruits, and whole grains.
Our bodies weren’t made to digest dairy, so why force a square peg into a round hole?
If you’re concerned you may be lactose intolerant, or suffering from any of the symptoms above, it may be time to book a nutrition consultation with me.
You can also try these delicious dairy-free Almond Butter + Honey Quinoa Cookies!
