Dairy: Healthy Choice or Overrated?
"My Grandfather was a knight. His name was Sir Loin."
Dairy products make up a large part of many people's diets. We start drinking (human) milk in our first days of life, often moving to cow's milk, eventually leading to Cheesy Gordita Crunches by the time we're adults.
Is it healthy?
Based strictly on macronutrients, many dairy foods can be great choices. Most contain at least moderate amounts of animal protein, which is very efficiently used by the human body. Dairy can also contain a good amount of beneficial fatty acids, especially if it comes from grass-fed cows.
Probably the biggest benefit marketed in the US is its excellent calcium content. We're often told we need to drink milk to keep our bones strong and prevent disorders like osteoporosis and osteopenia.
Is it necessary?
Even though dairy can provide a lot of benefits, it's certainly not necessary for a healthy diet. We can get quality protein and fatty acids from a variety of foods.
And while we view dairy as the main source of calcium in North America, many people around the world get sufficient amounts from leafy greens, tofu, nuts and seeds, fish with bones, and some seaweeds.
Many cultures with low dairy consumption still have great bone health and low incidence of osteoporosis. So dairy may not be totally necessary to achieve optimal bone health, contrary to what we've been told.
Individual differences
The most important question about dairy isn't how healthy it is, but rather how our body tolerates it. Can dairy be healthy? Yes. Is it healthy if you are lactose intolerant or have some other sensitivity? No.
Dairy allergies and sensitivities
People can have different reactions to dairy. Some may actually have an allergy, where they experience itching, swelling and hives immediately after consuming it. This can be a serious situation that should be evaluated by a physician. If you have an allergy to it, you should avoid dairy.
Lactose intolerance is another form of dairy reaction. Some people are unable to digest the sugars contained in dairy - namely lactose. Some factors that affect our ability to process lactose include genetics, age (sometimes we may lose the ability to digest milk sugars as we age), intestinal health and the actual dairy products themselves.
When we're unable to digest these sugars properly, we tend to experience gas, bloating, stomach cramps and diarrhea. Some fermented products (such as certain cheeses and kefir) may be tolerated, while others may not. It's important to pay attention to how your body responds to different foods.
Even if you think you have no problems with dairy, pay attention the next time you have stomach discomfort or bloating and think back to the foods/drinks you consumed leading up to that point.
Types of dairy
Milk: When it comes to milk, some can drink it and see benefits, while others cannot. If you choose to drink it, pay close attention to any symptoms that may come with it (like digestive discomfort).
Cultured Dairy Products: Includes foods like yogurt, kefir, and cottage cheese. These contain more probiotics, less lactose, more easily-digested protein, and higher quantities of some nutrients. Research shows some health benefits from cultured/fermented dairy products. As always, you don't NEED to include these, but you can try and see how your body responds.
Aged Cheeses: Tend to be tolerated better than processed cheese (like American cheese, nacho cheese, etc). May provide some benefits. You can try and see how your body responds.
Conclusion
Benefits and risks of dairy are VERY person-dependent. In general, it can be helpful for people looking to lose fat or maintain a healthy weight, as it is usually a good source of protein and calcium, and - if it's fermented - may provide beneficial probiotics.
Whey and casein (two of the proteins found in milk) are two of the best sources of protein to promote muscle growth. They are both full of essential amino acids that can be helpful in muscle development.
In general, the calcium in dairy can help with bone health, but it is not necessary - we can get it from other sources. Other factors, like exercise, also play a role in bone health, so don't think you need to depend solely on milk.
If you currently consume dairy, it may be worth experimenting a few weeks without it. Pay attention to different things like stomach discomfort, skin irritations (like acne, rashes or dry skin), and overall feelings of health.
As you see, it is not a black-and-white answer when it comes to dairy. Can it be a good option for you? Possibly - it's important to learn how your body responds to it.
Let’s keep moving forward!
Your bStrong Team