When I was a teenager, I would drink every drop of milk I could (often right out of the carton as I stood in the fridge’s open area to my mom’s delight). I’d seen TV commercials that suggested that milk as well as other dairy products could be the ticket for stronger bones as well as larger muscles.
The nutritional profile of dairy today is as evident as a glass of milk. Dairy can be either beneficial or harmful to your health, depending on the current trends in diet or a recent study. What is the truth? Is dairy healthy, or is it a health risk?
Dairy isn’t necessary in the diet for optimal health, but for many people, it is the easiest way to get the calcium, vitamin D, and protein they need to keep their heart, muscles, and bones healthy and functioning properly, a nutrition researcher.
Dairy products are a good source of protein and calcium
Dairy products, such as yogurt, milk, and cheese, as well as cottage cheese, are great sources of calcium. This helps to maintain bone density and lowers the chance of breaking bones. Adults who are over 50 require 1000 milligrams (mg) of calcium each day. women older than 50 and men older than 70 require more than 1,200 mg. For example, a cup of milk can contain 250 to 350 mg of calcium, depending on the brand and whether it’s full low-fat, nonfat, or whole. It is also enriched by vitamin D. Bones are required to keep the bone mass.
The elderly also require protein to prevent sarcopenia, which is the natural loss of strength and muscle mass. Dairy is an effective source. The recommended quantity for people over the age of 65 should be 0.8 grams for every kilogram of body weight. A man who weighs 180 pounds will require around 65 g of protein each day, while a 140-pound woman will require around 50 grams.
Yet on the subject of the health effects of dairy products, the current research is not conclusive. Certain research suggests against eating excessive amounts of dairy, whereas others show benefits from regular consumption of dairy.
Is one kind of dairy superior to another?
It is true that the American Heart Association still recommends adults consume dairy products that are low-fat or fat-free. New research suggests that full-fat dairy may not be harmful to the health of your heart. A study released during the 2018 Congress of the European Society of Cardiology reviewed 20 studies that involved nearly 250,000 people and concluded that there was no connection between the consumption of dairy products in general and the risk of developing cardiovascular disease.
The only exception was milk; however, the results revealed that only extremely excessive consumption of milk averaging nearly a liter per day was associated with a greater risk of developing cardiovascular disease.
There is evidence that the right amount of dairy could help be able to prevent heart disease. A study looked at
The study of 2,000 old men published by researchers from the British Journal of Nutrition found that men who ate a large amount of dairy products that were fermented, such as cheese and yogurt, were less likely to develop coronary artery disease than those who consumed less of these foods. This is in line with previous studies that found that dairy products fermented with yeast are more beneficial to blood lipids and the risk of developing heart disease as compared to other dairy-based products.
A second benefit, though this one has not been realized. “Despite the push by the US dairy industry to promote dairy products, especially milk, as a weight-loss tool, research hasn’t supported that except when also restricting calories.
The final line
In terms of overall health benefits, it’s apparent that dairy is neither a hero nor a villain. It is a good idea to add dairy products to your diet every day adding a splash of milk to your coffee, an ice cube poured over your breakfast cereal, or even a slice of cheese in a sandwich can aid in obtaining the essential nutrients you require.
But keep in mind that eating a well-balanced diet that includes plenty of green leafy vegetables and nuts can better help you get the calcium and protein you need rather than relying too much on dairy.
A preference for the majority of people is to stick to low-fat dairy since it helps lower the amount of saturated fat you consume; however, it still provides plenty of nutrients. Alternatively, you can opt for alternatives to soy and almond milk; however, be aware that these milk substitutes have less protein than regular milk.
If you are looking for a dairy product, recommend plain Greek yogurt. (Avoid flavor-laden varieties, as they contain a lot of sugar.). “It has more protein than regular yogurt and contains probiotics that help with gut health. And it’s quite versatile, as you can eat it alone or add it to other dishes like smoothies and use it as a substitute for cream in recipes.”