In one major study in the US, dairy fat was linked to an increased risk of heart disease 31 , However, many other studies suggest that full-fat dairy has a protective effect on both heart disease and stroke. In one review of 10 studies — most of which used full-fat dairy — milk was linked to a reduced risk of stroke and cardiac events.
In countries where cows are largely grass-fed, full-fat dairy is associated with major reductions in heart disease and stroke risk 34 , This is likely related to the high content of heart-healthy vitamin K2 in grass-fed dairy products, though dairy can improve other risk factors for heart disease as well, such as blood pressure and inflammation 37 , 38 , 39 , Speculation aside, there is no consistent evidence on whether dairy fat helps or hinders heart health.
While the scientific community is divided in its opinion, public health guidelines advise people to minimize their intake of saturated fat — including high-fat dairy products. There is no consistent evidence that dairy fat leads to heart disease. Nevertheless, most health authorities advise people to minimize their intake. This may be the reason that dairy consumption is linked to increased acne 41 , High levels of insulin and IGF-1 are also associated with an increased risk of certain cancers Keep in mind that there are many different types of cancer, and the relationship between dairy and cancer is quite complex Some studies suggest that dairy may reduce your risk of colorectal cancer but increase your risk of prostate cancer 45 , That said, the association with prostate cancer is weak and inconsistent.
Dairy can stimulate the release of insulin and IGF-1, which may lead to increased acne and a higher risk of prostate cancer. On the other hand, dairy seems to lower your risk of colorectal cancer. Their milk has a much better nutrient profile, including more beneficial fatty acids and fat-soluble vitamins — particularly K2.
Fermented dairy products like yogurt and kefir may be even better. They contain probiotic bacteria that can have numerous health benefits If you tolerate dairy products and enjoy them, you should feel comfortable eating dairy. There is no compelling evidence that people should avoid it — and plenty of evidence of benefits. Cottage cheese is low in calories but very high in protein and healthy nutrients. This article explains why cottage cheese is so good for you.
Each type of milk has its advantages and disadvantages, depending on a person's diet, health, nutritional needs, or personal taste preferences. Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which…. Lactose-intolerant people don't have to avoid all dairy products. These 6 dairy foods have low levels of lactose and are usually well-tolerated.
There is conflicting information about how dairy affects cancer. This article sets the record straight by reviewing the evidence on both sides.
Some people can't tolerate dairy or choose not to eat it for other reasons. This article lists substitutes for 7 common dairy foods. Healthy adults who took vitamin D supplements didn't see any significant improvement in bone mineral density, according to a meta-analysis.
Still, if you avoid dairy, talk to your doctor about the right D levels for you. Chocolate milk made its name as a great post-workout food because the protein in milk 8 grams, or 17 percent of the RDA for women is said to be key for rebuilding muscle fibers frayed during workouts, while the sugar in chocolate syrup or powder replenishes fuel stores.
I found a dozen studies validating these claims—and then noticed that about half of them were funded by the National Dairy Council. While non-industry-affiliated experts I talked to were wary of possible conflicts of interest in some chocolate milk research, they didn't dispute that it's important to replace fluids and glycogen stores after a hard workout. Research also supports the value of protein for muscle recovery.
Yet chocolate milk is high in calories if you drink it, you may want to opt for low-fat milk , and recovery fuel may not be necessary after less intense workouts.
It's true that 65 percent of adults develop some level of lactose intolerance as they age, according to the National Library of Medicine among Asians, the rate is closer to 90 percent. Many of our ancestors didn't drink milk past childhood, so there was no evolutionary advantage to being able to digest it.
If you guzzled milk as a kid but now notice bloating or GI distress within a few hours of drinking it, ask your doctor to test you for lactose intolerance. But don't rush to give up Brie just yet: Most lactose-intolerant people can comfortably handle dairy in moderation, according to Taylor.
Yogurt with live active cultures has bacteria that predigest lactose, and cheese manufacturers occasionally remove the lactose-laden whey for easier digestibility. Some people still have problems with tiny amounts of dairy, but they're rare. True milk and dairy allergies, of course, are serious, causing symptoms from hives to vomiting to anaphylactic shock. Americans drink 58 percent less whole milk than we did in , thanks to our national fat phobia.
Saturated fat became public enemy number one after scientists concluded it increased our risk for heart disease, not to mention diabetes, strokes and cancer. The dairy industry dutifully loaded grocery stores with low-fat and fat-free milk, cheese, yogurt, and ice cream.
Unfortunately, the low-fat-diet craze backfired. Willett, whose research published in the British Medical Journal in shows that low-fat dieters did not reduce their risk for heart disease.
Sasson, for her part, recommends small amounts of full-fat dairy in place of lots of low-fat dairy and high-sugar, low-nutrient foods, since fat will at least make you feel full. Studies have suggested that dairy consumption contributes to our country's high rates of breast, ovarian and prostate cancer.
Some experts are wary of the growth hormones used on factory farms to boost milk production; others suspect milk's natural sugars and saturated fat. But the science on how dairy affects your health is far from definitive.
Learn more about cardiovascular disease and the lifestyle changes that reduce its risk here. Diabetes is a common health condition, with diabetes and prediabetes affecting more than million people in the U.
Although many factors influence whether or not a person will develop diabetes, diet is one important aspect. The American Diabetes Association recommend a Mediterranean diet for a reduced risk of type 2 diabetes and for lowering A1C levels, which are an important indicator of blood sugar control. The Mediterranean diet emphasizes the consumption of healthful fats from olive oil and fish, as well as fruits, vegetables, whole grains, and moderate amounts of dairy.
A meta-analysis found that consuming dairy, particularly yogurt, could have a protective effect against type 2 diabetes. Dairy may fit into a healthful diet for many people who have type 2 diabetes. As each person is different, it is best to speak with a doctor or nutritionist about diet recommendations for good blood glucose control and management of diabetes.
Learn more about the best milk for people with diabetes here. Milk contains a number of nutrients that are beneficial to health. It contains a complete protein, which means that it contains all the amino acids that are essential for health.
It also contains other vitamins and minerals that other foods provide limited amounts of. One cup of fortified whole milk contains:. Most milk manufacturers fortify their products with vitamins A and D. A person can see whether milk is fortified by reading the ingredients label. The label will list the added vitamins, such as vitamin A palmitate and vitamin D-3, as ingredients. Milk is a nutrient-rich drink, offering many nutrients that other beverages such as sports drinks, sodas, and other nondairy milk substitutes are lacking.
Dairy products contain a sugar called lactose. Without enough lactase, a person will not be able to digest dairy products that contain lactose. This leads to symptoms of lactose intolerance , which may include:. Lactose is also present in human breast milk. Most babies are able to digest it without issues. In fact, lactose intolerance in infancy is a rare disorder.
However, many people become lactose intolerant as their body slows down its production of lactase. Some dairy products that are fermented, such as yogurt and certain hard cheeses, contain lower amounts of lactose than a glass of milk. These types of fermented products may be suitable choices for some people who are sensitive to lactose. Other people find that almost any amount of dairy causes symptoms.
People who cannot digest dairy may wish to consume lactose reduced dairy milk or fortified soy milk alternatives. Other nondairy milk alternatives do not provide similar nutrition. Learn more about lactose intolerance here. The majority of reliable evidence suggests that dairy can be an important nutrient-rich choice for a healthful diet. However, it is up to each individual to decide whether or not to consume it. People who do not or cannot consume dairy should obtain calcium from other sources, such as fortified nondairy soy milk, leafy green vegetables, and other calcium-rich foods.
0コメント