HEALTH / The Truth

We live in a world where information is readily available online, but no one knows what is right and wrong. Conflicting information on the same topic is often seen from seemingly excellent and reliable sites. This section fills a huge gap so everyone knows what is best for their health. Numerous topics clarify what the most valid scientific knowledge is today. Updates are constantly made so that the reader knows the truth at any moment. Information from the best sources is compared, and the conclusion becomes the best path to excellent health. Use your precious time to do everything you love, and let this section find the truth for you. This section shows you the whole picture.

When you read research results, do not rush to apply what you read and consume a product because of that research. No research shows you the whole picture. An imaginary example is that a particular food may lower your cholesterol but may damage your vision. The research you read may be about cholesterol, and you may not know the other about your vision. Below, you can find the whole picture on many controversial and other health topics.

Is Dairy Healthy?

THE GOOD SIDE OF THE STORY

Milk is full of Calcium and protein and contains 18 of the body’s 22 essential nutrients. It is packed with vitamins and minerals, including magnesium, vitamin A, Phosphorus, Potassium, Vitamin B12, Vitamin K2, and Zinc.

Milk is one of the great sources of high-quality protein. It has all nine essential amino acids.

Some studies have shown that dairy can help manage diabetes (mostly from low-fat dairy, specifically yogurt).

It’s excellent for kids because it meets their nutrient needs.

Milk lowers the risk of colorectal cancer. (organic milk only)

Older adults who consume three cups of dairy milk daily increase the antioxidants in their brains, protecting them from damage as they age.

Scientists have discovered that fatty acid (TVA) found in beef, lamb, and dairy products helps the body fight tumors.

If you want to consume dairy, plain Greek yogurt is best. It has more protein than regular yogurt and is packed with probiotics that help your gut be happy. Cultured and fermented dairy products are very healthy. Yogurt decreases inflammation and insulin resistance and may prevent type 2 diabetes.

The second best option is Organic, Low-fat, and Grass-fed cow milk (higher in omega-3 fatty acids).

Dairy from sheep, goats, and a few other animals is better than dairy from cows.

THE BAD SIDE OF THE STORY

Milk is calorie-dense and high in natural sugar and fat.

The fat in dairy contains estrogenic hormones. These hormones increase the risk of prostate and endometrial cancer. Plus, prostate, endometrial, and colorectal cancer risk may be increased by growth hormones often given to cows.

Dairy increases the risk of heart disease.

It may cause skin issues. It’s not clear why, but limiting dairy clears up acne.

Some research has shown that drinking more milk may increase the risk of hip fractures later in life.

Dairy causes many people gas, bloating, cramping, diarrhea, and indigestion. Those symptoms are worse if you cannot tolerate lactose.

After meat, the dairy industry produces the highest Greenhouse Gas Emissions (GHGE), which contribute to climate change by causing global warming.

CONCLUSION

Studies on dairy have limitations that may cause seemingly conflicting findings.

There is no miraculous or evil food that will be the only factor determining your health. Dairy is one tiny part of the big picture.

Some dairy products are healthier than others.

Everyone is different and can tolerate other types of food differently.

The nutrients in milk are found in other foods, too; therefore, it is not an essential food for preventing bone fractures and more. You don’t need dairy to be healthy. Milk is a good source of Calcium but isn’t the most important for bone health. As with all foods, it’s best to consume milk in moderation. A high-quality diet with little or no dairy can provide all the necessary nutrients. However, cow’s milk is a convenient source of essential nutrients when you don’t have other foods available.

Quantity matters. The amount of fat in milk consumed with only one serving per day would not be significant, whereas it would be with three or more servings daily.

Overeating full-fat dairy or sugar-sweetened dairy can lead to weight gain, and obesity itself is linked to chronic inflammation. Controlling weight is vital in reducing inflammation. Prefer low-fat dairy that helps you maintain your weight and reduce inflammation.

Milk, yogurt, and cheese may be part of a healthy diet, but most fat should come from fish, nuts, seeds, and healthy oils.

MY OPINION

Until most scientists agree on dairy, consume it in moderation and act accordingly depending on how you feel after having dairy in your meals.

However, following a plant-based diet may make getting all the necessary minerals and vitamins difficult. Fortified non-dairy soy milk, leafy green vegetables, other calcium-rich foods, and multivitamins are good alternatives.

If you decide to quit dairy, have your blood tested regularly to ensure you are getting the nutrients your body needs.

HELPFUL LINKS

https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849

https://nutritionsource.hsph.harvard.edu/dairy/

https://health.clevelandclinic.org/is-milk-good-for-you

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5122229/

https://www.precisionnutrition.com/is-dairy-good-or-bad-for-you

https://med.stanford.edu/news/all-news/2018/08/christopher-gardner-busts-myths-about-milk.html

https://www.healthline.com/nutrition/is-dairy-bad-or-good

https://www.medicalnewstoday.com/articles/326269#dairy-saturated-fat-and-heart-health

https://www.heartfoundation.org.au/healthy-living/healthy-eating/dairy-and-heart-health

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/dairy-and-inflammation