Over the years, dairy has received some conflicting opinions. Though the United States Department of Agriculture (USDA) recommends that adults should consume 3 servings of dairy products per day and that children should consume 2 servings per day, other health professionals have suggested that dairy isn’t as healthy as we think.
So, is dairy good or bad for your health? Keep reading for a complete explanation of why some say it’s good and why some say it’s bad.
Why Professionals Say It’s Bad
Let’s start with the bad, shall we?
Is Dairy Unnatural to Consume?
One of the most common arguments against dairy products is that consuming them, especially milk, is unnatural. This is because humans are the only species that consume milk in adulthood. Humans are also the only species to drink the milk of other animals. Think about it, what other mammal drinks another animal’s milk? Prior to the agricultural revolution, humans only drank their mother’s milk in their infant years. Now, however, we consume cow’s milk into adulthood.
Cow’s milk, biologically, is meant to sustain a rapidly growing calf, not humans. So, the argument is that humans aren’t calves and don’t need the same nutrients they need to grow. This is why many health professionals claim that it is unnatural and not necessary for optimal health.
However, studies have also shown that the genes of individuals in different cultures have changed to adapt to their frequent dairy intake, meaning that for some, the consumption of dairy is quite natural.
Another Reason: Lactose Intolerance
Another common argument against the consumption of dairy products is that most of the world is lactose intolerant anyways.
Dairy is composed of a carbohydrate called lactose. As infants, the human body produces a digestive enzyme, known as lactase, which can break down the lactose from their mother’s milk. However, studies have shown that many people lose this ability as they enter adulthood. In fact, three out of every four people in the world are unable to break down lactose, making them lactose intolerant. However, this issue is more common in some countries than others.
Other Health Concerns
Some studies have shown that dairy has been found to promote different health issues.
For example, one major study in the US linked dairy fat to an increased risk of heart disease. This is due to the high amounts of saturated fats found in most dairy products. However, other studies have found that full-fat dairy actually has a protective effect against heart disease. So, evidence has been found to support both sides, but there isn’t really consistent evidence to conclude whether dairy helps or hinders heart health. However, public health guidelines do advise that people minimize their intake of saturated fats.
Dairy consumption has also been linked to increased acne, because it stimulates the release of insulin and the protein IGF-1. High levels of insulin and IGF-1 have also been associated with different types of cancer, mainly prostate cancer. However, the relationship between dairy and cancer is still inconsistent between studies.
Why Professionals Say It’s Good
Historically, health professionals have recommended dairy because of the many health benefits they contain. Some of the health benefits of dairy are the following.
Dairy is Pretty Nutritious
Most dairy products offer a variety of vitamins and nutrients we need in large quantities. For example, one cup of milk contains:
- Calcium
- Vitamin D
- Riboflavin (vitamin B2)
- Vitamin B12
- Potassium
- Phosphorous
It also is packed with other nutrients, like vitamin A, vitamins B1 and B6, magnesium, zinc, some protein, and carbs.
It’s important to note though that the nutrients inevitably vary based on the dairy product and the diet of the animal which the product came from. Cheese and butter products are more fatty than milk, and grass-fed dairy products are much higher in vitamins and other nutrients. On the other hand, low-fat or skim dairy products don’t contain healthy fats and other vitamins.
Dairy is Great for Bone Health
Practically everyone has heard that milk especially is good for your bones. This is part of the reasons why it is strongly recommended!
Your bones are primarily made of calcium, and dairy is one of the best sources of calcium there is. Dairy products also provide other nutrients that are great for your bones, too, like protein, phosphorus, magnesium, and vitamin K2. As a result, consuming dairy is great for your bone health. Several studies have shown that dairy improves bone density, reduces osteoporosis, and decreases your risk of fractures.
Dairy Might Lower The Risk of Obesity and Type 2 Diabetes
Saturated fats can be found in full-fat dairy products, like whole milk, butter, and cream, and in lesser amounts in reduced fat dairy products, like 1% milk. Though full-fat products contain a lot of calories, some evidence has actually linked full-fat dairy consumption to a reduced risk of obesity. A review of multiple studies found that the majority linked full-fat dairy products to reduced obesity.
Some findings also suggest that full-fat dairy can reduce your risk of diabetes. One study showed that the participants who consumed the most full-fat dairy had less belly fat, lower triglycerides, less inflammation, and a 62% lower risk of type 2 diabetes. However, while some studies have directly linked dairy fat to a lower risk of obesity and diabetes, there have been several others that have not seen this effect.
To Sum Things Up…
It’s still a controversial topic of whether dairy is categorized as healthy or unhealthy because different studies have found different things and some culture’s genetics have adapted differently than others.
Ultimately, if you aren’t lactose intolerant, dairy, like everything, is acceptable in moderation. There’s plenty of evidence that shows that it’s nutritious and only minimal evidence to show the contrary.
However, try to stick to high-quality dairy options, from grass-fed or pasture-raised animals, that don’t have any or much added sugar. These are the healthier options that also offer more nutrients.
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