Is dairy like milk and yoghurt that good for me, or should I avoid it?
We've been told to eat dairy for as long as I can remember. Even the food pyramid clearly states that we need 3-4 servings of dairy daily. If we didn't eat dairy, we would not get enough calcium, our bones will become brittle, and you'll get osteoporosis!
Whether you want to hear it or not, most dieticians from the old nutrition models are trained to help the government form policies regarding what foods should be introduced into our communities and schools and what education should occur regarding the proper nutrition for a particular country. Anybody who goes against the government must be a heretic and be completely whack and crazy.
But without getting into conspiracies, is dairy that important, and is it actually good for us?
Pasteurisation and UHT (Ultra Heat Treatment)
First of all, the dairy we use today is highly processed. Every little molecule in milk is pulled apart and then reconstructed to give you the milk you use daily. Water, fat, lactose and protein are manipulated to provide a standardised product with consistent flavour, texture and macronutrient value.
Pasteurisation supposedly removes all the harmful bacteria in milk, but the government and marketing campaigns neglected to tell you that it also kills all the beneficial bacteria, enzymes and other nutrients.
Then, the food scientist took it a step further. If you've been to the milk aisle recently, I'm sure you've noticed milk and even organic containers with the UHT label. Milk labelled as such is thermally processed at or above 130 degrees Celcius, in contrast to pasteurisation, which heats the milk at about 70 degrees Celcius. This prolongs its shelf life under refrigerated conditions.
While a small amount of bacteria can survive the process of pasteurisation, ultra-pasteurisation produces a nearly sterile milk product. (Categorising this in the "immortal foods category". Like margarine!)
This means milk can last up to 90 days on the shelf if unopened, which is good news for milk producers because they can ship to a larger population without the risk of spoilage.
But is ultra-pasteurised milk good for you? No, it isn't. Because of the extreme process, ultra-pasteurised milk contains fewer nutrients than pasteurised milk and even fewer when compared to raw milk.
Researchers and microbiologists have also said that ultra-pasteurisation is extremely harmful to milk, as it was found to flatten milk molecules and cause immune responses when digested.
If you had your own cow and drank raw milk every day, there would be a host of other benefits that you would never get from standardised processed milk. But raw milk would taste different depending on the cow's grazing habits, what kind of feed the cow is on, stress levels, the lactation stage of the cow and how much water they drink. It will taste completely different to the milk you bought at Woolies yesterday.
Sugar and Protein in Milk
The sugar in milk is called lactose. 1 Cup of milk contains about 12g of sugar. As you know, blood sugar control is vital to a healthy body. Unfortunately, a glass of milk, cappuccino, latte or similar will result in an insulin spike because of increased blood sugar. Insulin's job is to decrease blood sugar levels by putting the sugar in your cells and storing the excess sugars you don't use as fat. If you are struggling to burn fat, there could be a link between your insulin levels and dairy, and it is worth considering removing dairy from your diet for a while.
But, increased insulin also results in inflammation. Examples of inflammation are bloating, stomach cramps, diarrhoea, joint pain or arthritis, acne in adolescents and auto-immune diseases in some cases.
In some individuals, the protein in milk (Whey and Casein) also activates the immune system to protect the body from them if you don't need that particular amino acid. This immune response can increase mucus production, creating snotty noses, coughing, digestive issues, asthma, tonsilitis, skin problems and many more!
But where do I get my calcium from?
The recommended calcium intake for adults is 1000mg. Elderly folks need about 1300mg. Dieticians recommend 250 ml milk, a small tub of yoghurt, and a piece of cheese will give you 1000mg of calcium. Unfortunately, the calcium in dairy is not always bioavailable - meaning that not all the calcium in dairy is available for absorption. You also get unnecessary sugars and additives from dairy for the small amount of calcium you absorb.
Plant-based Calcium-rich foods are a way better option. 100g of broccoli, for example, provides the same amount of bioavailable calcium as a cup of milk. And as a bonus, you get lots of good quality fibre and antioxidants from broccoli.
It's important to note here that there's more calcium coming from the milk than the broccoli, but your body's ability to absorb the calcium in high concentration is much higher!
Hormones
Again, some people, especially kids, can consume dairy products like they are attached to an udder, whereas some teens just look at ice cream and break out in extreme red pussy pimples and experience very inconsistent and painful menstrual cycles. This can lead to a risk of developing ovarian syndrome and the likes.
So yes, there will be hormones coming through when consuming milk. It's a byproduct of breastfeeding from a cow. It will affect your hormone levels and production. So, if you're stuck with unbalanced hormones or skin problems, it's worth considering looking at the link between dairy and your hormones.
Are all dairy products harmful?
It's important to remember that everybody is unique and does not always react the same to foods like gluten, dairy, caffeine, sugar, etc.
One of the reasons our communities increasing intolerances to these type of foods, is a lack of variety in our diet. We only buy a limited variety of foods, and because of that, our digestive systems lack certain enzymes and bacteria to metabolise specific proteins in our food. Always choose a variety of protein, fruits and veggies and good-quality fats!
Suppose you notice an immune response when consuming dairy products. In that case, it is recommended to completely cut out all dairy products for 30 days and slowly re-introduce them in your diet while carefully monitoring your reaction to them. (I recommend the same procedure with gluten, caffeine, grains and other foods you experience an immune response with).
Some dairy products are very beneficial to your body! You can use whole food dairy products daily like Kefir, certain soft cheeses like feta, hard and matured cheeses and yoghurt containing probiotic strains.
I recommend chatting with your friendly nutritionist at the Caveman Clinic to set up a proper meal plan for you!
Comments