Should You Eat Dairy?
Ah, college. The good old days.
Bud Light out of solo cups, cramming for exams, not eating dairy because you thought it would make you fat and kill you.
Hold up, what? You had the same experience, except for the weird fear of dairy?
Huh, that must’ve been a “me” thing. It’s 100% true. I swore off milk, yogurt, and cheese - yes! Even cheese, for God’s sake - for years.
That’s right. I stopped eating an entire food group just because I had heard somewhere that dairy was bad for you.
The details are fuzzy. I read a blog or listened to a podcast that led me to believe that dairy increased inflammation, acne, joint pain, and even increased risk of cancer.
The good news is dairy doesn’t cause any of that. The bad news is I’ll never get those 4 cheese-less years back (but I can always make up for lost time).
I made a terrible mistake. One based in misinformation and fear, as opposed to evidence, logic, and personal experience. If this article helps you avoid doing the same, I will consider it successful.
Dairy – a contentious topic that has stirred up debates in the world of nutrition. Some hail it as a nutritional powerhouse, while others vehemently avoid it, convinced it's a ticket to health woes.
The sea of information, often contradictory, can leave us feeling more confused than when we started. But fret not, for we're about to set sail through the vast ocean of dairy myths and facts, navigating the choppy waters of dietary studies, genetics, and individual considerations.
First we'll debunk the most common misconceptions. Then we’ll decipher which dairy products deserve a place on your plate (spoiler alert - yogurt does not have the same health effects as ice cream). Last, we’ll explore how individual factors like genetics and personal goals should shape your dairy choices.
Let’s get a moo-ve on and start with the most common dairy myths.
Most Common Dairy Myths
Does dairy increase inflammation?
Dairy, often accused of being the culprit behind inflammation, finds itself at the center of a heated debate. The truth is, it's not that straightforward.
Dairy doesn't inherently cause inflammation. Plenty of studies support this fact.
However, it's essential to understand that some people might experience inflammation due to dairy consumption. This largely depends on individual factors such as lactose intolerance.
Lactose intolerance, a condition where the body lacks sufficient lactase, the enzyme needed to break down lactose (milk sugar), can lead to digestive discomfort and inflammation in some individuals.
For those without lactose intolerance, dairy products typically don't trigger inflammation.
Does dairy make you fat?
Dairy, in and of itself, does not make you fat. Weight gain is fundamentally about consuming more calories than your body needs.
It's the surplus calories, not the dairy, that lead to those extra pounds. If you consume dairy within your daily calorie requirements, it can actually be a healthy and satiating addition to your diet.
In fact, numerous studies have explored the relationship between dairy intake and body weight. They've found that people who incorporate dairy into their diets often maintain healthier body weights.
Dairy products are nutrient-dense, providing essential vitamins and minerals, such as calcium and vitamin D, which play a pivotal role in maintaining a healthy body composition.
So, before you abandon your cheese or yogurt, remember it's the balance between calories consumed and calories burned that determines your weight, not the dairy on your plate.
Is dairy unhealthy?
Labeling dairy or any food as universally healthy or unhealthy lacks the necessary nuance. The key is to understand the context and your individual needs.
Dairy offers a plethora of essential nutrients. Milk, cheese, and yogurt provide calcium for strong bones, vitamin D for overall health, and protein for muscle growth and repair. Dairy is a nutritious powerhouse!
Despite what you’ve heard, dairy has consistently been linked with positive health outcomes. This 26-study meta analysis by O’Sullivan et al. found that high consumption of full fat dairy products - milk, cheese, yogurt, and butter - was not linked with an increased risk of death.
A food's healthfulness depends on how it fits into your overall diet and lifestyle. A glass of milk or a serving of yogurt can be a valuable part of a balanced diet, but it's essential to consider your personal response and goals.
Now that we’ve busted those dairy myths, let’s take a deeper dive into the health effects of the most common dairy products - cheese, yogurt, milk, butter, and ice cream.
Not All Dairy Is Created Equal
You know this, but it’s important to note that dairy is a diverse category of food ranging from plain yogurt to a jumbo Frosty.
So, it doesn’t make sense to generally claim that “dairy is good” of “dairy is bad” because the yogurt is clearly a better choice than the Frosty (sorry, Wendy). It’s just like saying “carbs are bad”, even though “carbs” can refer to apples and lentils or Skittles and white bread.
In general, minimally processed dairy products offer a wide array of positive health benefits. Those that are ultra processed and higher in saturated fat and sugar are more questionable.
Let's take a closer look at some of the most common dairy products and their individual impacts.
Health effects of cheese
Cheese, with its tantalizing variety and flavors, is a dairy favorite for many. But what do we know about its health effects?
Cheese is high in essential nutrients, such as calcium and protein. However, cheese's high saturated fat content needs to be considered, as excessive saturated fat intake can affect heart health.
That said, despite its high saturated fat content, cheese doesn't seem to negatively affect cholesterol levels or blood pressure. Plus, cheese and other fermented dairy products have been shown to have a protective effect against cardiovascular disease and diabetes.
Therefore, enjoying cheese in moderation and balancing it with other nutrient-rich foods is the key to a healthy relationship with this dairy delight.
Health effects of yogurt
Yogurt, often celebrated for its probiotic content, is renowned for its gut-friendly benefits. Research has demonstrated the positive effects of yogurt on digestion and the microbiome.
Probiotics in yogurt can help maintain a healthy balance of gut bacteria, leading to improved digestive health. Additionally, yogurt is an excellent source of calcium and protein.
Is low fat or high fat better? For overall health, it doesn’t seem to matter.
After assessing high-level meta-analyses (a study that evaluates other studies), Hirahatake et al. concluded:
“Emerging evidence shows that the consumption of full-fat dairy foods has a neutral or inverse association with adverse cardiometabolic health outcomes, including atherosclerotic cardiovascular disease, type 2 diabetes, and associated risk factors. Thus, although low-fat dairy is a practical, practice-based recommendation, its superiority compared with full-fat dairy is not obviously supported by results from recent prospective cohort studies or intervention trials.”
If you need to lose weight, you need to reduce your daily calorie intake. However, if you’d like to fit full fat dairy products into your daily calorie budget, the majority of research supports that full fat dairy - despite its saturated fat content and udder origin - is a healthy choice.
When choosing yogurt, look for options that contain live and active cultures, as these provide the most significant probiotic benefits. Opt for plain, unsweetened yogurt to keep added sugars at bay, or sweeten it with fruit or protein powder for a delicious and nutritious treat.
Health effects of milk
Good old milk, a classic and versatile dairy product, has earned its reputation as a bone-strengthening elixir for good reason. It's packed with calcium, vitamin D, and protein, all of which are essential for maintaining strong bones and overall health.
Numerous studies support the positive effects of milk consumption on bone health, making it a valuable addition to the diet, particularly for growing children, teenagers, and older adults.
Marketing from the dairy industry makes it seem like drinking milk is the only way to strengthen your bones. That’s not true. Your bones can still get plenty strong by including plant foods high in calcium, vitamin D, vitamin K, and potassium in your diet.
And if you have concerns about the saturated fat content in whole milk, consider opting for low-fat or skim milk varieties while still reaping the benefits of its vital nutrients.
Health effects of butter
The evidence is clear and you butter be sitting down for this. All signs point to the fact that butter is not a health food.
The reason that too much butter is not good for you boils down to its effect on LDL (“bad”) cholesterol.
Although cheese and even cream have neutral effects on your cholesterol levels, butter has been shown time and time again to increase LDL levels.
Even worse, butter appears to (WARNING, technical jargon in-coming) increase the ratio of apolipoprotein B to apolipoprotein A1. All you need to know is that raising LDL and raising this Apo B/Apo A1 ratio increases risk of heart disease.
(It’s not)
If you’re thinking, “Aren’t cream and butter basically the same thing? Why don’t they have similar effects?”, you’re not alone.
Dr. Rosqvist wondered the same thing and devoted an entire study to find out the answer. He theorized that cream has less of a negative effect on cholesterol than butter because it contains a higher amount of “milk fat globule membrane.” Milk fat globule membrane has been shown to have protective health effects that may prevent the increase in LDL seen with high butter consumption.
The churning process, which converts cream into butter, actually removes the protective milk fat globule membrane in butter and renders it more detrimental to heart health.
Again, this doesn’t mean you need to make butterfly and throw your Land Lakes out of the window.
While butter is delicious, use it in moderation. Consider healthier alternatives like olive oil or avocado spread when cooking or as a topping. These options provide the rich taste you crave while offering a better fat profile for your heart.
Health effects of ice cream
Instead of an ice cream sandwich, we’ll do a good news - bad news - good news sandwich.
Let’s start with the good news - a study in 2018 showed that among diabetics, eating half a cup of ice cream per day was associated with lower risk of heart problems.
Now for the bad news:
Correlation does not equal causation (ice cream has also been linked to higher rates of murder)
Ice cream is heavily processed, high in added sugar, and high in saturated fat - three strikes against any claim that it’s “healthy”
The other good news - Even though ice cream isn’t a healthy food, you can certainly include it in moderation as part of an overall healthy diet.
An ice cream hack that my fiancé introduced to me last summer is making it at home (we use the Ninja Creami). You can try out different recipes and include protein powder or yogurt to bump up the protein and reduce the amount of sugar. I highly recommend it, it’s a game changer!
Disclaimer- I’m not suggesting you replace “real” cream with protein ice cream. With this option, you can have your Dairy Queen Blizzard every now and have your “healthy” ice cream on other days.
Understanding the impact of specific dairy products will help you avoid fearing these foods. Instead, you can eat them with the confidence and comfort of knowing that dairy can have a role in a well-rounded, healthy diet.
So, whether it's the creaminess of cheese, the probiotic goodness of yogurt, or an ice cream cone on a sweltering day, each dairy product can find its place in your diet with a touch of insight and moderation.
Should You Eat Dairy?
As we navigate the nuance of dairy consumption, it's important to recognize that individual factors play a crucial role in determining whether dairy should be a part of your diet.
Let's delve into these considerations.
How genetics play a role in dairy tolerance
Genetics can influence your ability to digest dairy. Lactase persistence, a genetic trait, allows some people to continue digesting lactose into adulthood, while others become lactose intolerant.
This genetic variation is more common than you might think and can have a significant impact on your dairy choices. Lactose intolerance is most common in Asian Americans, African Americans, Mexican Americans and Native Americans.
If you are lactose intolerant, I have advice - don’t eat dairy. Or, if you can’t live without it, you can take something like Lactaid to reduce symptoms from intolerance.
Why you should consider individual response
Beyond genetics, your individual response to dairy matters. Pay attention to how dairy makes you feel. Do you experience bloating, gas, or discomfort after consuming it? Or does it sit well in your stomach and leave you feeling energized?
Your body's response to dairy can be a valuable guide. If you find that dairy negatively affects your well-being, consider reducing your consumption or exploring lactose-free alternatives.
On the flip side, if dairy makes you feel great and can increase your intake of essential nutrients, then it might be a valuable addition to your diet.
Why your goals play an important role
Your health and fitness goals should also factor into your dairy choices. Whether you aim to build muscle, lose weight, or simply maintain good health, dairy can be tailored to your objectives.
For muscle building, dairy's protein content can be a boon. Casein and whey proteins, abundant in dairy, aid in muscle repair and growth. Greek yogurt or cottage cheese can be excellent protein sources for those seeking to increase muscle mass.
Conversely, if you're striving for weight loss, consider controlling your portion sizes and selecting low-fat or reduced-calorie dairy options to manage your overall calorie intake.
Your goals should guide the type and amount of dairy in your diet. Take a moment to align your dairy choices with your objectives for the best results.
By considering genetics, individual response, and your specific goals, you can make informed decisions about whether dairy should be part of your daily menu. It's not a one-size-fits-all situation, and tailoring your dairy choices to your unique needs can lead to better digestion, faster results, and improved overall health.
Wrap Up: The Bottom Line On Dairy
As we near the end of our dairy journey, it's essential to recap what we've learned and emphasize the key takeaways:
Dairy Myths Debunked: We've debunked some common myths about dairy, including its role in inflammation and weight gain. Remember, dairy isn't the villain it's often made out to be. It's about balance and individual factors.
Diverse Dairy Products: Dairy is a diverse category, with various products offering unique health benefits and potential drawbacks. Understanding their differences and making informed choices is crucial.
Individual Considerations: Genetics, personal response, and your health and fitness goals all play a significant role in determining whether dairy should be a part of your diet. Listen to your body and align your choices with your objectives.
Now, it's important to conclude with a broader perspective on nutrition. Rather than demonizing certain foods, let's adopt a holistic approach to our dietary choices.
Food is not inherently good or bad; it's how we incorporate it into our overall diet that truly matters. Balance, moderation, and variety are the keys to enjoying your food and maintaining good health.
If you ever have questions about your diet, whether related to dairy or any other aspect, don't hesitate to reach out to me. Your health and well-being are my priority, and I'm here to support you in making informed choices!
Now, go on - chow down on some cheese, yogurt, and even ice cream with confidence and an appetite for making choices that nourish your body and your life.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, we draw up a road map to get you to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
Have a wonderful week!
John
