The Dairy Debate

THE DAIRY DEBATE

Dairy products are a staple of many diets, but recently conflicting health claims have left us confused about how beneficial they really are. Who should we trust for reputable information about dairy – the government? The food industry? Our local farmer? The reality is that the most trustworthy source is yourself.

 

Many thrive with high-quality dairy as an integral part of their diet, and it can yield many health benefits. On the opposite end of the spectrum, others simply don’t digest dairy as well and do much better by eliminating it from their diet completely. Dairy may also be problematic if the quality is compromised or if it is consumed in excessive quantities. Like most foods, moderation is key. Remember the concept of bio-individuality and the idea that one person’s food may be another person’s poison. Listen to your body and determine what works best for you.

RISKS ASSOCIATED WITH DAIRY CONSUMPTION

Heart Health — Dairy products such as cheese, ice cream, milk, and butter contribute significant amounts of cholesterol and fat to the diet if consumed in excess.  This increases the risk of chronic conditions such as cardiovascular disease.

 

Digestive Distress — Many milk drinkers are unaware that their habit may be causing them digestive issues since lactose intolerance often goes undiagnosed.  Large percentages of Asian Americans, Native Americans, and African Americans are effected by symptoms such as gastrointestinal cramping, flatulence, and diarrhea.

 

Cancer Concern — The body’s inability to break down excessive amounts of certain milk sugars (such as galactose) may contribute to certain types of cancer.  As a result, the extra sugar can build in the bloodstream, and in particular, women’s ovaries. Due to the presence of insulin-like growth factor 1 (IGF-1), breast and prostate cancers have also been linked to excessive dairy consumption.

 

Vitamin D Dilemma — Although many types of milk are fortified with vitamin D, there is a significant variation in how much is actually present. Excessive intakes can be toxic, whereas a deficiency can lead to rickets, osteomalacia, and osteoporosis.

 

Contaminant Challenge — Synthetic hormones, such as recombinant bovine growth hormone (rBGH), are often given to cows to increase dairy production. As a result, these hormones often make their way into our milk supply. The same goes for antibiotics that are administered to animals that develop infections due to milk production manipulation. Although recently the integrity of organic dairy is questionable, high quality dairy is still recommended.

 

Respiratory Risk — Cow’s milk is known as one of the most mucus forming foods available due to the consistency of casein, the main protein found in milk and a very coarse substance. As a result of excessive dairy consumption, casein overload can clog and irritate the entire respiratory system causing hay fever, asthma, bronchitis, sinusitis, and ear infections.

BENEFITS ASSOCIATED WITH DAIRY CONSUMPTION

Pressure Profit — Dairy may not give you perfect blood pressure, but the trio of minerals found in dairy foods – calcium, potassium, and magnesium – may play an important role in helping to maintain your blood pressure at a healthy level. A low-fat dietary approach for hypertension, which includes low-fat dairy products, may also be beneficial for maintaining healthy blood pressure.

 

Bone Building — Calcium is the fundamental building block of our bodies, and high quality dairy is an excellent source. Your bone mass will benefit along with other bodily functions such as blood clotting, muscle contraction, and nerve impulse transmission – all of which require adequate calcium.

 

Cancer Combat — Although excessive dairy consumption increases the risk of some cancers (as outlined earlier), it’s thought that moderate amounts may help reduce your risk of colon cancer due to dairy’s degenerative effect on the growth of polyps.

 

Perfect pH — Meat, excessive sugars, and processed foods contribute to acidic conditions in the body, creating the perfect conditions for inflammation, cancer, and hypertension to develop. Calcium, a mineral found in abundance in most dairy products, helps maintain a healthy pH level, thereby improving vitality and overall health.

 

Premenstrual Prevention — An adequate intake of calcium may lessen symptoms such as dizziness and mood swings correlated with premenstrual syndrome (PMS).  Although non-dairy calcium sources include leafy green vegetables, nuts, and seeds, if dairy is your thing, some high quality products may be the perfect remedy for PMS.

 

Waistline Watcher — Dairy advocates have long promoted the anti-obesity benefits of low-fat dairy products as part of an overall healthy lifestyle. Deficient levels of calcium may cause the parathyroid hormone to slow down the breakdown of fat. Conjugated linoleic acid, branched chain amino acids, and sphingolipids, which are also found in dairy, are thought to contribute to slowing the breakdown of fat.