Milk and dairy products are known as foods with high levels of nutrients; That’s why nutritionists have been recommending the daily consumption of dairy products for years. However, the scientific evidence about whether dairy products are healthy or harmful is different, and this difference has made it impossible for us to make a definitive decision about whether or not to consume milk and other types of dairy products. Considering that more than half of the world’s population has difficulty digesting dairy products, you may be wondering if you should continue consuming them or not. In this article, we take a look at the benefits and harms of dairy products and examine how it affects health.
Nutritional value of dairy products
As mentioned earlier, milk and dairy products are nutrient-dense foods that provide many nutritional benefits. In fact, milk contains 18 of the 22 essential nutrients for the body, including vitamins, minerals, probiotics, and antioxidants.
A cup of milk contains:
Calories: 146
Protein: 8 grams
Fat: 8 grams
Carbohydrates: 11 grams
Vitamin B 12: 55% of the daily requirement of the body
Calcium: 23% of the daily requirement of the body
Phosphorus: 20% of the body’s daily requirement
Vitamin D: 13% of the body’s daily requirement
Potassium: 8% of the daily requirement of the body
Also, milk provides good amounts of vitamin A, selenium, zinc and magnesium. To learn more about the nutrients in dairy products and the role of these products in the diet, you can read the article “Milk and dairy products in the food pyramid” on the Vira blog.
The fat content of milk depends on the diet and health of the animal from which it comes. Dairy fat is very complex and contains hundreds of fatty acids. Many of them are bioactive, meaning they have beneficial effects on your body. For example, research shows that milk from pasture-raised cows may contain up to 92% more omega-3 fatty acids and 94% more conjugated linoleic acid (CLA) than milk from conventionally raised cows.
Keep in mind that full-fat dairy products, such as some cheeses, ice cream, and fortified products, have very different nutritional compositions than milk. Also, low-fat or fat-free dairy products lack most or all of the healthy fats in milk. Another important nutrient in dairy products is lactose, which is the main type of carbohydrate found in the milk of all mammals. Cow’s and sheep’s milk contains about 5% lactose.
The main role of lactose in milk is to provide energy. It also has a probiotic effect, meaning it promotes the growth of beneficial bacteria in your gut. The presence of lactose can be seen as one of the properties and disadvantages of dairy products, especially milk; Because many people in the world have the problem of lactose intolerance. If you have this problem, it is better to consult a nutritionist to consume alternative foods.
The properties of dairy products and their effect on health
According to numerous researches conducted in reputable American research centers, consumption of dairy products has important benefits that we will examine below. However, if you are lactose intolerant or a vegetarian, it is better to use dairy substitutes in your diet.
Strengthening bones
As you know, dairy products are the best source of calcium in the human diet. Therefore, consumption of dairy products has many benefits for bone health. It is recommended to consume 2 to 3 servings of dairy products daily to get enough calcium for strong bones.
Evidence shows that dairy products improve bone density and reduce the risk of osteoporosis and bone fractures in older adults. However, dairy products are not the only important source of calcium for the body. Non-dairy sources of calcium include kale, leafy greens, legumes, and calcium supplements that you can include in your diet as a substitute for or alongside dairy.
However, research shows that calcium is not the only nutrient in dairy products that is effective for bone health. Dairy products are also a good source of protein and phosphorus, which you need to reach maximum bone density during growth and prevent age-related bone loss.
Reducing the risk of obesity and type 2 diabetes
Consumption of dairy products has different effects on body weight. Evidence suggests that consuming dairy products, especially when combined with a low-calorie diet, may lead to reduced fat mass and increased body fitness.
Consuming different types of yogurt (including regular, low-fat, full-fat, and Greek yogurt) is directly related to preventing the risk of obesity, high blood pressure, and high blood sugar and triglyceride levels in the body. Some evidence also suggests that some dairy products may also reduce the risk of diabetes. However, different studies have shown different results. Research shows that while yogurt may reduce the risk of type 2 diabetes, the link between other dairy products and diabetes risk is inconsistent and unproven. The reason for yogurt’s effect on diabetes is the presence of substances such as whey protein, which has blood sugar-lowering properties due to its positive effect on insulin production.
Additionally, the probiotics in yogurt play a key role in managing blood sugar levels through mechanisms that involve multiple organs and systems, from the brain to the immune system to the gut.
Reduce the risk of heart disease
Current dietary guidelines recommend choosing low-fat dairy products to limit saturated fat intake and reduce the risk of heart disease. However, recent research suggests that saturated fat from dairy products may not have harmful effects on heart health compared to saturated fat from meat. This is because dairy and meat have different fatty acids. Unlike meat, which has long-chain fatty acids, dairy has a higher proportion of short- and medium-chain fatty acids. Short- and medium-chain fatty acids affect heart health differently and may even have benefits.
Fermented products with probiotics such as yogurt and kefir have many health benefits for the body. Research shows that consumption of this type of dairy is associated with a reduction in LDL (bad) cholesterol levels and a reduction in the risk of high blood pressure and heart disease. However, in the literature on the benefits and harms of dairy, there is no solid evidence on whether dairy fat directly helps or hinders heart health, and the scientific community is divided.
Dairy consumption, a healthy or harmful choice
While the daily consumption of dairy products has many benefits for human health, it can have a different effect on each person’s physical condition and diet. In this article, we have reviewed some of the most important benefits and harms of dairy products, and it is better to decide whether or not to consume this category of food after consulting a nutritionist and examining your health status.
With the research that Vira team has done on milk and dairy products, we try to deliver these important foods, which are very important in the food pyramid, to our dear consumers through smart packaging. The aim is to ensure the health of milk and dairy products by using the Vira smart label, which monitors storage conditions instantly and accurately from production to consumption.
Source: healthline.com