HEALTHY OR NOT?
For a long time, we were divided on whether cow’s milk, yogurt, and cheese were either good or bad for you. Many of us grew up believing that a healthy diet includes plenty of milk and other dairy foods. But there’s now conflicting data about whether you need dairy, or even if it is good for you. What’s more, new products in the dairy aisle can make shopping for these foods confusing. The information that follows should help clear this all up.
Do adults really need cow’s milk? The nutrients that milk supplies are important because they help counter age-related muscle and bone loss. One cup has 8 grams of protein, about a quarter of the daily value for calcium, and 14 percent of the daily requirement for vitamin D. It also provides magnesium, potassium, vitamin B12, and more. But you don’t need to get these components from milk. Yogurt, kefir, and cheese have them, too. And it’s okay to skip dairy altogether if you eat a variety of healthy foods with these nutrients, such as salmon, sardines, tofu, and dark leafy greens, .
Is cow’s milk healthier than plant milk? Dairy milk has a wider array of nutrients. Plant milks such as almond, oat; and coconut are usually fortified with calcium and vitamins A and D, but they have no vitamin B12 and little protein. They’re also lower in magnesium, potassium, and other vitamins and minerals. (Soy milk, however, has 7 grams of protein per cup.) If you choose a plant milk, make sure it’s fortified with calcium and vitamin D.
Do I have to drink nonfat milk? Newer research indicates that the fats in milk aren’t linked with weight gain, type 2 diabetes, heart disease, or inflammation. A cup of nonfat milk has about 20 fewer calories than a cup of low-fat milk. For that amount of savings, choose the one that you prefer taste- wise.
Why do I have trouble digesting dairy all of a sudden? Lactose intolerance is common in older adults because the production of lactase, the enzyme in the small intestine that helps us digest the natural milk sugar lactose, declines with age. Your ancestry may be a factor as well. The prevalence of lactose intolerance is higher among Asians, African Americans, Hispanics, and Native Americans when compared to Northern European heritage. It also may be that you’ve lost the ability to process dairy simply because you haven’t had it for a while. Slowly reintroducing it may correct the problem. If not, go with lactose-free options—or take a lactase enzyme pill like Lactaid when you do choose dairy.
Is Greek yogurt better for you than regular yogurt? There are some differences, but either is a great pick. Both supply protein, calcium, potassium, and probiotics. Greek yogurt is higher in protein. For example, three-quarters of a cup of nonfat plain Stonyfield Organic Greek Yogurt has 16 grams of protein; the same amount of its nonfat plain regular yogurt has 7 grams. Regular yogurt has 70 more mg of calcium.
Does cheese raise cholesterol? Several studies have found that the saturated fat in cheese has a neutral effect on LDL (“bad”) cholesterol levels. One reason may be that the way nutrients and other components in cheese are structured affects how its saturated fat is processed by the body. A 2015 study in Food & Nutrition Research evaluated people who ate nonfat cheese, regular
cheese, or hardly any cheese for eight weeks. Cholesterol levels didn’t increase in either group that ate cheese, and some people even saw improvements.
CONCLUSION
All that fearmongering about the dangers of dairy products is no longer valid! If you like these products, go ahead and indulge, but don’t forget to do so in moderation.
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