The Deal on Dairy

In recent years, non-dairy alternatives have exploded in popularity, while dairy has fallen out of fashion. Part of this shift is related to confusion and fear around the health consequences of dairy products. 

Diet culture makes us think in extremes and leads us to believe that foods are either good or bad. When it comes to dairy, there are no simple answers.  

Dairy Nutrition Facts

Dairy is a good source of calcium, essential for bone health, and vitamin D, important for calcium absorption and normal immune system function. It’s also a high-quality source of complete protein, meaning it has all nine essential amino acids our bodies need.

The macronutrient (carbs, protein, fat) content of dairy products varies based on the product. Dairy milk generally is a well-rounded source of macronutrients, containing carbohydrates, protein and fat, while cheese tends to be lower in carbs and higher in fat. The fat in dairy is mostly saturated fat, which can increase cholesterol levels if too much is eaten, so it’s good to be mindful of how much saturated fat you’re eating.  

Dairy and Digestive Health

A common concern about dairy is gastrointestinal distress. Dairy can affect those who are lactose intolerant, but for most people, there’s nothing to suggest it’s harmful. 

Lactose intolerance isn’t typically harmful, but it causes unpleasant symptoms like diarrhea, nausea, abdominal cramps or bloating. It happens when your body doesn’t produce enough lactase—the enzyme required to digest lactose, the sugar found in dairy. 

The severity of lactose intolerance depends on the person. Some people may be able to tolerate dairy products with a lower lactose content—such as hard cheeses or cultured yogurt—or small amounts of dairy products.  If you’re lactose intolerant but want to be sure you get the nutrients in dairy, products like kefir or ultra-filtered milk are lactose-intolerance friendly and full of nutrition.

Dairy and Cardiovascular Health

Some people worry that dairy increases heart disease risk. Yet, guidelines from the American Heart Association don’t recommend limiting dairy; instead, if you have high cholesterol, reduce your saturated fat intake. Opting for fat-free or low-fat dairy products means you’ll be getting little to no saturated fat. Also, consider how much saturated fat you’re eating overall and what your taste preferences are. Do you really love full-fat dairy? If so, are there other sources of saturated fat in your diet you can adjust? 

Source: yourlatinanutritionist.com