Is Dairy Bad for You?
There’s a lot of information out there, so it can be difficult to know what to believe when it comes to the food we eat.
That’s why we connected with our colleagues at National Dairy Council to learn more about the positive role dairy can play in our lives – and to learn more about the research that supports the benefits associated with enjoying dairy foods.
Nutrients in dairy
First and foremost, dairy foods like milk, cheese and yogurt each contain nutrients your body needs. For example, all three contain calcium, protein and most also contain vitamin B12, which help with rebuilding and repairing muscle tissue, building and maintaining strong bones and teeth and keeping your nervous system healthy.
Together dairy foods offer a powerhouse of nutrients, plus milk is an affordable option at 25 cents per serving. Plus, enjoying three 8-ounce glasses of milk each day provides the nutrient equivalent of these other foods.
Not only can dairy help you get the nutrients your body needs, but it can help in other ways, too. For example:
There’s strong evidence that indicates healthy eating patterns, including Dietary Guidelines of America dietary patterns that include low-fat and fat-free dairy, are linked to reduced risk of cardiovascular disease.
It may be strange to think, but bones are living tissue that need nutrients daily to help them stay healthy. Milk is the No. 1 food source of three of those nutrients, including calcium, vitamin D and potassium, in the American diets of children and adults, and also contain high-quality protein and phosphorus, which support bone health.
Type 2 diabetes
Moderate evidence indicates that healthy eating patterns – including those featuring dairy – are associated with a reduced risk for Type 2 diabetes.
When it comes to dairy foods and the risk of a complex disease like cancer, according to a comprehensive review, the evidence is not conclusive. But, according to the review, “the proven health benefits of dairy foods greatly outweigh the unproven harm.” Rather than focusing on removing specific foods or nutrients, which may do more harm than good, it’s important to concentrate on a healthy eating plan that contains all food groups, including dairy foods.
Acne isn’t fun for any one at any age, and while some may try cutting out certain foods to avoid it, research to date does not prove that the diet or any particular foods cause acne.
Even if you live with lactose intolerance, there are still lactose intolerance-friendly solutions that can help you keep dairy in your diet. Find some helpful hints here.
Looking for more information on other related topics? Check out our list of common questions and answers.