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When it comes to your health, dairy is a touchy subject. In some way, we are all dependent on it as babies. The question of adults and dairy can be more difficult to answer. Processed junk “food”Dairy is not healthy.
Dairy Defined
Dairy products consist of a variety of ingredients. Mix of proteinsFats and carbohydrates. In its raw form, it does contain bioavailable nutrients. Things like phosphorus. Vitamin A, potassium, magnesium and vitamin D.
Sugar (lactose), and certain proteins in dairy can cause insulin levels to spike. Dairy from pasture-raised cows cannot be compared with the conventional pasteurized milk on supermarket shelves. Milk isn’t supposed to look watery and slightly blue!
There are many types of dairy products.
- Whole, raw, and low-fat milk
- Ice Cream
- Cottage cheese
- Hard and soft cheeses
- Fermented dairy foods like yogurt and kefir
- Lactose-free dairy products (everything, from ice cream to a skim milk).
The Experts Speak Out
So what’s a health-conscious mom to do? Some groups like the Weston A. Price Foundation recommends regularly eating dairy. When it’s organic, raw, and grass-fed that is, especially if it’s fermented. Paleo supporters point out that milk is a relatively new addition to the human food supply.
Then there’s the American Heart Association with a different view. They recommend only low-fat and fat-free options. Dairy is a separate food group in the conventional dietary guidelines. My Plate guidelines
To help understand the quandary, let’s first look at the different kinds of dairy.
Conventional Pasteurized Dairy
The majority of states require that all milk sold to human beings be pasteurized. It kills harmful pathogens while also destroying the good stuff. The shelf-life is also extended at the cost of nutrients. Pasteurization destroys beneficial (live) enzymes in milk and breaks down the proteins. This also reduces the vitamins and kills the “Live and Active” cultures that have health benefits.
Many dietitians recommend drinking dairy milk as it is high in calcium. However conventional dairy actually isn’t a great calcium source. It’s put to shame by higher food sources, like leafy greens and sardines.
What is the Problem with Regular Dairy?
Marketing of dairy products is aimed at children, athletes and people who want to lose weight. There are also the elderly, who are encouraged by marketing to drink milk in order to prevent osteoporosis. It’s a fun fact that we need saturated fatty acids to absorb calcium. A low-fat intake can increase your risk of osteoporosis.
Milk consumption by growing children is higher than that of any other age group. It’s recommended for their growth and schools give it instead of water. And it gets even worse. In 2010, the US government mandated that schools switch to low-fat or nonfat milk from whole milk. That’s on top of the artificial dyes and sugar in the flavored milk options.
Despite the fact that kids need healthy fats, milk isn’t the best nutrient source. Some vegetables and fish have higher calcium levels and are easier for the body to absorb. Even breastmilk contains less calcium than Brazil nuts.
There are also antibiotics and growth hormones. Kids are sold foods like yogurt and cheese as healthy snacks. Food dyes and sugar added to yogurt negate the probiotics.
Heart Health
Since the 1980s organizations such as the American Heart Association have warned about saturated fats. Although fats are making a comeback, many organizations remain against them. Animal foods, including full-fat milk, are thought to cause cancer. Heart disease High blood pressure.
Many healthcare professionals suggest choosing low-fat and non-fat dairy products to lower your risk of heart disease. The opposite could be true.
A recent study examined the dairy fat intake of over 4,000 people on average for 16 years. The risk of cardiovascular disease was lower in those who consumed the most dairy fat.
Lactose Intolerance
Researchers have found that lactose intolerance affects nearly all populations. The exceptions are those groups that trace their roots back to herding populations. This intolerance is a sign that eating it (or too much of it) may be harmful. Maybe our bodies aren’t designed to digest it? … at least in large amounts.
In contrast, when was last time that you heard someone complaining about an allergy to greens?
We should take a closer examination of how it can affect our health. After age 4, research shows that we may lose our ability to digest casein and lactose. That’s also the age many cultures stop breastfeeding. As a health coach, I’ve found many people unknowingly have a dairy sensitivity or allergy. They’re used to feeling bad and don’t notice how dairy makes them feel.
Here’s an easy way to tell how your body responds to dairy. Remove it from your daily diet for a week. Add it back into your diet and observe how you feel. Many report feeling better off of dairy, while some don’t notice a difference. Some people experience bloating or other digestive problems after drinking milk.
Milk allergy in Children
Allergies to milk are on the rise. Allergies among young children. One in thirteen children has an allergic reaction and many others have food sensitivities. While some children “outgrow” their allergy this may not happen until the teen years.
We now know more about the time frame in which allergies to milk can develop. The landmark study shows that giving common allergens to babies aged 4-6 months can help reduce their allergy risk up to 80%. If I had known then what I know now, I would’ve given my kids dairy earlier. You can even get Natural supplementsReduces the risk of allergy in babies.
Insulin Spike
A study conducted in 2006 followed 230 Swedish families. Children on low-fat (including low fat dairy) diets had 17% higher obesity. These children also consumed more sugar and showed higher insulin resistance. That’s a recipe for type 2 diabetes.
Low-fat dairy products, in particular, can cause blood sugar to spike. Carbs are the fuel for insulin, and insulin is what leads to metabolic syndrome or diabetes. This increase in insulin is due to the lactose (milk sugar) and casein proteins in milk. It’s much lower or non-existent in high-fat dairy foods like cream, butter, and ghee.
For many of us already on a sugar roller-coaster, milk isn’t the healthiest drink choice. Even water is a healthier option, especially for children. Particularly with a healthy meal that includes vegetables, proteins, and healthy fats. Other foods and beverages are healthier options than milk.
What is Calcium?
It is the most common reason given for dairy consumption. Other foods are better and more calcium-rich. Even high calcium intake can lead to osteoporosis. Calcium absorption requires bioavailable cofactors such as vitamin D and K2. For bone health.Dairy products may not be best for strong bones.
Vitamin D and Dairy
It’s great Vitamin DIt is finally receiving the attention it deserves. To function, we need vitamin D. Unfortunately, nearly all dairy products have been vitamin D- and/or calcium fortified. These artificially added sources aren’t easily absorbed by our bodies. Test your vitamin D levels to determine if you should supplement. I recommend getting plenty of healthy sun exposure to get the best results.
The healthiest kind of dairy
Raw, organic, grass fed, full fat dairy products are an entirely different animal. It’s been demonized because it might have harmful bacteria. It’s also what helped keep our ancestors thriving and healthy.
This type of milk contains more nutrients and enzymes that pasteurized dairy. The full-fat component also helps to reduce some insulin spikes. It also makes calcium more bioavailable.
Grass-fed dairy in its fermented state is a great source of calcium and probiotics. Fermentation can also help break down lactose and reduce sugar levels. Butter and ghee also contain almost no lactose.
Raw dairy is in its most natural form and isn’t highly processed. If you’re going to consume dairy, go for the most natural form.
Dairy Alternatives
Recent years have seen a huge increase in the use of plant-based alternatives to dairy products. Perhaps due to the increase in lactose-intolerance and allergies. Some people are choosing these foods because they care about the environment. Although there are good alternatives, they all have their own issues.
Rice Milk
Making rice milk by soaking it and blending it Use rice and water.Other ingredients are also available. Rice milk’s glycemic value is 86, compared to 39 for whole milk. It’s a cheap option but doesn’t have much natural nutrition. It’s low in protein and any nutrients it has are added synthetic ones. This along with the big insulin spike means I don’t recommend it.
Soy Milk
Soy milk contains soybeans, water and other fillers, gums and starches. It contains high levels of phytoestrogens, just like other non-fermented soy products. They can lead to hormonal imbalances in boys and young girls. Most soy products are GMOs and heavily pesticide-sprayed.
You can find out more information about the issue Soy is here and why I don’t recommend it.
Almond Milk
Almond milk is slightly superior to the other two options. If you want to avoid sugars and fillers, I recommend almond milk. Make it yourself. Also, it is the cheapest! You can buy unsweetened versions in stores. Choose organic almonds as the majority of almond groves use pesticides. Cashew or pecan milkThe same method can be used to make a variety of other dishes.
Oat Milk
Oat milk is the newest kid in town. The store-bought versions of oat milk are fortified, just like other milk alternatives. It is creamier because it has more calories and fat than almond milk. I try to eat only properly prepared grains and stay away from all grains, including whole grains. However, oat milk isn’t at the top of my list for healthy eating choices.
Oats often contain high levels of glyphosate residue. They’re also naturally high in maltose, a sugar that causes insulin spikes.Rolling oats don’t offer much nutrition, so homemade oat milk doesn’t have a great nutrient profile.
Macadamia Nut Milk
This creamy almond milk is high in mono-unsaturated fatty acids. I’ll often make thisAt home. When I don’t make it, I buy it from Thrive Market).
Coconut Milk
In my opinion, coconut milk is the best alternative to cow’s milk. They don’t actually have milk in them, but rather a high-electrolyte juice (aka coconut water). It’s great for replenishing electrolytes after illness or a workout.
Coconut milk is a mixture of coconut fibers and fats. You’ll find healthy fatty acids in coconut milk, but not as much as in coconut oil. It’s also a good choice for kids because of the healthy fats. You can even try Making your own!
Coconut milk in a can is less refined than coconut milk found in a carton. Also, it behaves differently when used in recipes.
Goat Milk
Goat milk is more like human breast milk so some think it’s a better alternative to drink. It does tend to create less of a reaction for some than cow’s milk. In most grocery stores, you can buy goat milk cheese and kefir. You might be able to find raw, pastured, or organic goat’s milk from local farmers.
Camel Milk
Uh yep, it’s a thing! We’ve actually tried it and my kids love it! Camel milk is a unique blend of nutrients and protein that’s different from dairy. Give it a try, although I’m guessing you’ll want to Read more about it before.
Is dairy healthy? The Bottom Line
The health community is divided on the topic of dairy. We eat high-fat dairy products like butter, heavy cream or raw milk in our house. We don’t drink milk or eat processed dairy foods. Calcium is also found in fish, nuts, and leafy greens. For vitamin D we’re sure to get healthy sun exposure.
Individuals have different tolerances to dairy. Others have a strong reaction, while some people are able to tolerate it. Some people find that they’re unable to lose weight on dairy. You can find out how the body reacts by removing dairy from your diet for a full month.
Do you use dairy products? Please share your thoughts below!
