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Should You Avoid Dairy? The Pros and Cons: Part 2
Health | January 30, 2021
Welcome back to my look into the pros and cons of dairy. The purpose of doing so is to help you weigh out the negatives and positives that come from eating things like cheese, yogurt, cream, and milk. But remember, at the end of the day, only you can decide what’s best for you. The least I can do is give you a full, 360-degree look to help inform your decision. If you haven’t already, go back and read part 1 for all of the cons (as well as a tiny bit of myth-busting). For today’s post, we’ll be looking into the pros. Let’s get started!
Dairy- The Pros
The following is a list of benefits (or pros) that come from dairy:
- Nutrients: When you have access to good, quality dairy (ideally from organic, grass-fed, pasture-raised, or farm-fresh cows), you get a load of nutrients. These include Vitamin A, B2, B3, B12, D, K2, calcium, potassium, and phosphorus. [1] Dairy is also a good source of bioavailable, complete protein, and conjugated linoleic acid (or CLA). While bodybuilders often supplement with expensive CLA pills, they could also be getting it naturally from dairy. As a side note, CLA is a type of trans fat. Now, don’t panic! It’s not the same type of trans fat from oxidized, processed oils, which are dangerous for your health. CLA is a naturally occurring type of fat that’s been studied for its potential health benefits, including immunity, bone health, and preventative effects towards heart disease and obesity. [2] If you choose to eat dairy foods like yogurt, kefir, and cottage cheese, you’ll also be receiving a good dose of probiotics, which improve digestion. And speaking of which, fermented dairy typically contains less lactose compared to things like milk, making it easier for people with sensitive stomachs to digest. [3]
- Bone Health: As I mentioned earlier, dairy is full of nutrients. Many of these are essential for bone health- Vitamin D, K2, calcium, and phosphorus. While some people online claim that dairy does nothing to prevent bone loss or osteoporosis, there’s plenty of research to prove otherwise. The majority of studies out there show that dairy reduces the risk of osteoporosis and fractures in older adults and improves bone health. [4] [5] [6]
By the way, there’s a difference between calcium supplements and calcium from food. The naysayers against dairy often reference research showing the dangers of calcium and bone health, not realizing that the research is based on calcium supplements. Not only that, it’s supplements taken without other essential nutrients like Vitamin D, K2, and phosphorus that optimize absorption. You can’t compare it to the real thing! - Metabolic Health: Keep in mind that a lot of this comes from observational research. But their design and results are worth talking about. An analysis of 16 studies on dairy shows it improves obesity, concluding, “The observational evidence does not support the hypothesis that dairy fat or high-fat dairy foods contribute to obesity or cardiometabolic risk, and suggests that high-fat dairy consumption within typical dietary patterns is inversely associated with obesity risk… these studies may provide a rationale for future research into the bioactive properties of dairy fat…” [7] And the continues to grow. Just last year, in 2019, a recent study showed that total dairy consumption had strong links to a lowered risk of type 2 diabetes and improved metabolic health. [8]
- Here’s just one more study for you to consider. It was published in the well-respected Journal of Nutrition in 2017, and it lasted for 12 years. Unlike the other studies I mentioned, it’s one considered the first to track blood sugar both before and at the end of the trial. Here’s what the results showed. Normal, healthy participants had a lower risk of developing both diabetes and prediabetes (between 25-39%). Prediabetic participants had a 63-70% lower risk of developing full-on diabetes and had actually improved their condition. [9]
Debunking the Myths
There are many myths surrounding dairy. Some are based on pseudoscience, others just fearmongering. Let’s take them down one by one!
- It Causes Mucus: Studies show there is no such link between dairy and mucus. What most people are experiencing is the thickness of dairy in their throat and mouth. But it’s not mucus. One study had volunteers drink both soy and dairy milk, while hiding which was which. The volunteers claimed to feel mucus both with dairy and soymilk. [10] [11]
- It’s Inflammatory: Once again, no such study has shown a direct link between dairy and inflammation. Unless someone is already inflamed or has a confirmed intolerance or allergy, it’s likely not going to do any harm. And even then, dairy may not be the enemy. A Canadian study on adults with low levels of inflammation shows that even just a short-term intake of dairy (as well as other healthy whole foods) had zero effects on inflammation. [12]
- Humans Shouldn’t Have Dairy: By that logic, humans should not be having baked potatoes, celery, juice, tofu, or smoked meat. Anything cooked, prepared, or altered is outside of nature, after all. Cavemen did not go blending smoothies or baking things in an oven. Dairy consumption has existed for thousands of years. While it’s true that many people cannot fully handle lactose after childhood, not all adults have problems with it. Over the years, our ancestors evolved to handle dairy better. Their genes mutated and adapted to this new source of nourishment. And they found ways to improve its digestion. In Mongolia, the people have good bacteria break lactose down for them through fermentation. Think yogurt, kefir, or cheese. According to Christina Warinner of the Max Planck Institute for the Science of Human History in Jena, Germany, “Control and manipulation of microbes is core to this whole transformation. There’s an intense control of microbes inside and outside of their [Mongolians] bodies that enables them to have a dairying culture.” [13] So, if you can’t handle dairy, consider going with fermented sources!
Over to You
What do you think? Is dairy really as bad as they say? I do believe there is a stark difference between conventional dairy and dairy from cows that were treated well and fed a healthy diet. But talk to me-I’d like to hear your thoughts below!
Sources:
[1] https://thedairyalliance.com/health-benefits-of-dairy/
[2] https://www.dairynutrition.ca/nutrients-in-milk-products/fat/the-effects-of-cla-on-health
[3] https://www.theguardian.com/dairy-australia-listen-to-your-gut/2019/jun/27/gut-feelings-the-power-of-fermented-dairy
[4] https://www.ncbi.nlm.nih.gov/pubmed/29560832
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172171/
[6] https://academic.oup.com/ajcn/article/99/5/1256S/4577510
[7] https://link.springer.com/article/10.1007%2Fs00394-012-0418-1
[8] https://academic.oup.com/advances/advance-article/doi/10.1093/advances/nmz050/5498098
[9] https://www.ncbi.nlm.nih.gov/pubmed/28768835
[10] https://www.tandfonline.com/doi/abs/10.1080/07315724.2005.10719503
[11] https://www.ncbi.nlm.nih.gov/pubmed/8452378
[12] http://jn.nutrition.org/content/144/11/1760.full.pdf+html
[13] https://www.sciencemag.org/news/2018/11/how-can-you-eat-dairy-if-you-lack-gene-digesting-it-fermented-milk-may-be-key-ancient
Private Member |
newport beach, ca, usa
For anybody wondering if they should be consuming dairy, or any other animal products: watch: What the Health. Only when you learn who funds the pro-dairy “research” and advertisement then you’ll be able to decide.
Private Member |
santa cruz, ca
Looooove. I think that the idea of “mucus” formation comes from mistranslation and misunderstanding of traditional medicine concepts. “Mucus” and “phlegm” in traditional healing/medicine systems means something entirely different from how we define those words in modern English. Modern civilization and English speakers take things very literally, because our language is consisted of words that have definitions. Whereas most traditional healing methods are rooted in time periods where words typically were more symbolic, archetypal, and fluid. “Mucus” and “phlegm” are examples of words that have, over time, become defined and interpreted literally, which is inappropriate, confusing, and leads to misunderstandings and hypochondriac tendencies in people who worry way too much about their health (lol).
It’s too bad because, for example (referencing one of the studies you cited to support the “dairy-forms-mucus” myth), both dairy AND soymilk are considered to be “damp-forming” foods in Traditional East Asian medicine (aka Traditional “Chinese” Medicine). “Damp” in TCM (similar to the western concept of “mucus”) is a concept that describes the energy/quality/characteristics of a condition, not meant to be taken literally. Damp-forming foods are inapproprate for people who have a particular constitution (tendencies) or a specific imbalance, such as “Spleen Qi deficiency”, which, for example, can describe multiple conditions that involve (essentially) dysbiosis. It’s an ancient way of describing imbalance in the gut, either caused by exhaustion, overwork, lack of rest, and improper diet/eating habits, any or all of the above. This is a way of saying that someone who already has an underlying disharmony/imbalance in their digestive tract, their gut, may experience more ill effects from consuming certain foods, which will in turn generate more “dampness” (due to inability to properly digest these foods). “Dampness” often seen in people who are above normal weight/overweight/obese, sluggish, brain fog, fatigue, heaviness, etc. We’re talking about qualities, not definitions.
That’s why there is no one-size-fits-all, and context is extremely important when having these discussions. I think you did a great job at delivering a lot of information while remaining objective in your article, Zuzka. <3
Private Member |
I had been drinking raw dairy for more than a year and stopped because having a pretty good connection with my body it was giving me signs. My ovaries would start aching. So I stopped drinking cows milk and the aches went away. Also, since I dont believe in “coincidences” I pondered this idea and then people had come into my life who had endometriosis and cysts in their ovaries and I had asked every one of them if they drank milk alot and ate dairy often. EVERY one of them said yes!
I definitely find a correlation between the two and have concluded (in my opinion) that dairy isnt necessarily “good” for us to consume regularly, or me atleast. And since its pushed so much by grocery stores, advertisements, etc, it makes me question it as well. I use it minimally now.
Private Member |
ft. lauderdale, fl, usa
Milk? No, thank you, I’m not a baby calf.
Cheese, butter, heavy cream, sour cream & kefir? Gimme!