Balanced Nutrition - The Facts Part 4
Milk and Dairy Foods
A few weeks ago I discussed the health benefits of milk. Recently this topic came up again with a friend of mine, and we were discussing the belief, by some, that milk is ‘unhealthy’ for humans.
I’ve read a number of articles against eating dairy, however what strikes me about most of them is the enormous lack of sound scientific evidence backing their statements.
I do try to keep an open mind as far as my knowledge is concerned, but at present, I’m waiting for a more conclusive argument to convince me that milk is ‘unhealthy’!
First of all let us consider some of the health benefits to be gained from eating dairy products.
They contain 9 essential nutrients:
- Calcium - for building bones and teeth and in maintaining bone mass
- Vitamin D - to help maintain levels of calcium and phosphorous, thus helping - to build and maintain bones
- Vitamin A - for eyesight
- Vitamin B12 - for red blood cells
- Riboflavin - (vitamin B2) to help convert food into energy
- Phosphorus - for release of energy
- Potassium - for nerve function and maintaining a healthy blood pressure
- Protein - for growth and repair
- Niacin - for normal function of enzymes, and is also involved in the metabolism of sugars and fatty acids
This food group includes milk, cheese, yoghurt and fromage frais. Cream and butter are not found within these group, as they have little, or no retained calcium.
How much dairy do we require each day?
Government recommendations suggest three servings per day for adults. This could include for example:
- An average glass (200ml) of semi-skimmed or skimmed milk
- A small pot (150g) of diet yogurt
- A match-box sized (30g) piece of cheese
Dairy foods are high in saturated fats, therefore limit the amount of high fat dairy eaten, and opt for lower fat versions, where possible. It is also important to remember that the same amount of calcium can be found in low fat dairy products as whole dairy products, therefore you don’t need to opt for the higher fat version.
Read your labels:
- Most cheeses (Cheddar, Brie, Stilton etc) contain between 20 and 40g of fat per 100g. It is not necessary to avoid cheese altogether, however you should keep a check on how much you eat and the frequency.
- Some dairy products can be high in salt, so take a look at the sodium or salt content before you purchase.
- Flavoured and malted milk products tend to contain added sugar; be aware of this especially if you are trying to lose weight.
Top tips:
- Choose fat free, diet or low fat milk, yogurt, and cheese.
- Watch out for extra sugar in products such as flavoured milks, yogurts and desserts.
- Make a smoothie for breakfast by combining fruit with low fat yogurt.
- When making oatmeal or other hot cereal, use low fat milk instead of water.
- Have fat free or low fat yogurt as a snack or dessert.
- Top chopped fruit with flavored yogurt for a delicious dessert.
- Make your own salad dressing by combining low fat plain yogurt with herbs.
- Add grated low fat cheese to casseroles, soups, stews, or vegetables.
- In baked goods, replace half of the fat with plain yogurt.
- For those who are lactose intolerant, lactose-free products are available. Always make sure you choose a calcium enriched version.
I’d really love to hear what your views are on the ‘issue’ of dairy. Do you have any additional information to add to what I’ve said already? Please feel free to get in touch with any comments.
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13 comments...What do you think?
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Apr 25, 2007
Hi Melanie,
I didn’t mean to imply (if I indeed did) that dairy is “unhealthy”, but I was questioning the need for it.(see examples of adult Mountain Gorillas, and adult cattle) All the vitamins and calcium they need, comes from vegetation.
I do actually drink the odd glass of milk, and enjoy it.
Apr 25, 2007
Hi Glenn - I modified the intro a little!! I didn’t actually mean to imply that my ‘readers’ thought this, I probably didn’t explain this very well!
Recently a friend of mine gave me a book called ‘Don’t drink your milk’, she too has queried the need for milk in our diet.
So, i’m going to have a read at this. Have you heard of this book before?
Apr 26, 2007
No, I haven’t, let us know what you think of it, por favor.
I have just noticed the “edit comment” feature! Brilliant!
Apr 26, 2007
Whether or not actual cows milk is good for us, who knows for sure. I say just go organic!!
Apr 27, 2007
Kali - Welcome! Pity organic foods are so expensive at times!
Apr 27, 2007
Glenn - I will let you know about the book!
I noticed the edit comment plugin on other blogs, and I really liked it. It’s great! It always seems to be just as you’re saving your comment, you notice the mistake!! Arghhh!
Jun 16, 2007
Hi Melanie,
The subject of dairy really interests me too. I have fundamental problems with it.
The main one is that there’s a basic problem with the idea of drinking milk from another species. It just isn’t natural in my view. Milk is for the infants of the species in question.
In terms of calcium, I wonder why Asians who aren’t traditional dairy users have very low rates of osteoporosis?
Talking of Asians, I also can’t help wondering if dairy is responsible for the massive increase in height of Asians who migrate to the West.
Prior to 10,000 and for the millions of years of our evolution we didn’t drink the milk of other animals, why is it so important now?
Then we have the issues of casein, lactose and hormones and pus! All in all, a very suspect food item.
I once knew a dairy farmer who had drunk loads of milk as you’d expect. I swear he was like half human half cow. Despite being 6′5 and built like a… well a bull, he was shy and and nervous… not at what you’d expect from a 6′5 giant.
I look at the generations and see a growing trend to be taller and taller. I personally think this could be largely down to dairy. After all, cow milk is designed to rapidly turn a calf into a cow! Massive growth.
I read recently about a possible link between hieght and cancer rates. Did you hear about that one? Yes, people are getting taller, that doesn’t mean healthier.
Just some thoughts. I’d be very interested in your views.
~Mike
Jun 20, 2007
Mike - many thanks for your thoughts.
This is an ongoing ‘issue’ with me, and I’m really not sure at present! As you may have noted for my readers comments, some of the issues you have pointed out, have been queried previously by them as well.
I must admit, I hadn’t heard about height and cancer being correlated, I will have to look into that one.
In terms of what we ate ‘millions’ of years ago (I don’t believe we’ve been around for that long, or in evolution, but that is another story!!
), however, I believe you are very right in saying that many years ago, they probably didn’t drink milk from another species. I also think that this is true of many foods, which are now recommended as ‘need’ items in our diets. But I feel that this advice is due to good scientific research, which obviously wasn’t available years ago.
I must say I’m ’sitting on the fence’ with this one at present, and I do apologize for the rather sketchy answer!! I personally do drink milk, and I have read some of the information about milk containing hormones and pus etc. However, the source of their so-called evidence, troubles me every time, and at present, I don’t feel that I could recommend against drinking milk, given the available information to hand at this time.
Apr 28, 2008
I drink unsweetened soya…..will I still reap benefits from this??
Apr 28, 2008
Hey Taleen,
Unsweetened soya is fine, just make sure it’s calcium enriched, so that you don’t miss out.