Are dairy products part of a healthy diet?

Posted on sustenance

We humans always strive to lead a healthy lifestyle - and the RIGHT diet naturally plays a major role in this.

When we think that we are finally eating properly, nutrition experts come and “clean the table” with nutritional myths and explain something that was thought to be “healthy” for a long time suddenly as “unhealthy.” All of a sudden, it is harmful to health, too processed, or even worse — carcinogenic.

Dairy products: good or bad for us?
Dairy opponents believe that we humans are not meant to consume dairy products; and in fact 75% of the world's population is lactose intolerant. As infants, we produce an enzyme that helps us digest milk. Many adults lose this ability. Other nutrition experts insist on the fact that 250 ml of milk contains more nutrients than other foods. Nutrition expert Andy Bellatti says that “every nutrient in milk can also be found in plant foods.” The problem here is that many people do not eat enough plant-based foods as they should.

Benefits of dairy products
A public health report from 2016 in the UK regarding the overweight population shows that “a diet of whole dairy products — cheese, milk and yogurt — can prevent the chance of being overweight.” Here are the experts' reasons why you should definitely not remove dairy products from your diet plan:

1. 250 ml milk contains:

• Calcium 28% RDA
• Vitamin D 24% RDA
• B2 26% RDA
• Potassium 10% RDA
• Phosphorus 22% RDA
• vitamins A, B1, B6, selenium, zinc, magnesium

2. In some families, kale, chard, figs and canned salmon — all calcium-rich foods — are not as popular, especially among children — that's why: milk

3. The probiotic benefits of yogurt improve digestion, overall health, and even reduce the risks of many diseases

4. Dairy products lower blood pressure, as well as the risk of cardiovascular disease

Disadvantages of dairy products
Does milk really make our bones stronger? “There is little evidence that milk consumption is linked to reducing bone fractures,” says Walter Willett, MD, PhD. In Asian countries, where fewer dairy products are generally consumed, there is no evidence of more frequent bone fractures. Other expert milk critics say:

• The potassium in milk is too high and dairy products generally have too many calories.
• An increased risk of prostate cancer is associated with milk consumption. Evidence is “quite variable,” says Dr. Willet, but there is a slightly increased risk of ovarian cancer among women who drink up to 3 or more servings of milk per day. Dietary supplementation with calcium, but not dairy products, could lower the risk of colorectal cancer.
• There is no evidence that dairy products prevent osteoporosis. “In fact, the animal protein they contain could lead to bone loss,” says Mark Hyman, MD.
• Dairy products aggravate irritable bowel syndrome

The “truth” about milk
They can live and eat well, even with dairy products. If you can tolerate milk, drink it. Make decisions wisely, based on knowledge of how many and especially which dairy products you can tolerate and consume. If you're one of the 75% of the world's population who is lactose intolerant, then you have plenty of alternatives.

They can live and eat well, even without dairy products. After all, there is delicious milk made from almonds, soy and cashew nuts. Many types of leafy vegetables and protein-rich foods contain all the nutrients that can also be found in milk.

Posted on sustenance