Wellness Wednesday
- Sandy Ryan
- Dec 15, 2021
- 5 min read
This week we’re finishing up the basic food groups by covering dairy products.
Dairy is another controversial subject.
Dairy products, milk, cheese, yogurt, cottage cheese etc. are excellent sources of calcium and vitamin D which is necessary for bone density maintenance and to reduce the risk of broken bones. These dairy products are the easiest way to get calcium and vitamin D need to keep one’s heart, muscles, and bones healthy.
What’s crazy AND annoying is different studies provide a mixed bag of results. One report looked at 20 studies involving almost 25,000 people, and found no association between the consumption of most dairy products and cardiovascular disease. Milk was the only exception, however, those results showed that only very high milk consumption — an average 33 ounces per day was linked with a higher risk of cardiovascular disease. That’s over a quart of milk.
Another scientific study showed the correct for of dairy may even prevent heart disease. What is the correct form of dairy? FERMENTED DAIRY PRODUCTS, like yogurt and hard cheeses. A study was done with 1981 men, aged 42–60 years, with no baseline heart disease, had a smaller risk of coronary artery disease than men who ate le ss of these products. This supports earlier studies that showed that fermented dairy products have healthful effects on one’s cholesterol levels and the risk of heart disease than other dairy products.
It is also important to note that dairy is considered a nutrient dense food. It contains many antioxidants, 18 of 22 essential nutrients, including vitamins, minerals, and probiotics.
Then there’s the benefits from milk fats. Milk from grass-fed cows raised on pasture may have up to 92% more omega-3 fatty acids and 94% more conjugated linoleic acid, (CLA) than milk from conventionally raised cows. We will discuss GMO foods at a later time, but know, conventionally raised cows, get GMO food stuffs. It’s just amazing how the milk and butter fat changes from the manner in which the cows were raised and fed.
One negative aspect of dairy products is lactose intolerance. It’s said that about 65% of the world’s adult population cannot break down lactose, leading to lactose intolerance. The symptoms can be miserable. They include gas, bloating, abdominal cramps, and diarrhea. However, there is an enzyme one can take to help with these symptoms. And, fermented dairy products to not seem to irritate lactose intolerance as much as milk and ice cream.
Another huge impact the dairy industry has is greenhouse gasses. Diary is second, only to only after meat — in terms of producing dietary Greenhouse Gas Emissions (GHGE). Dairy is estimated to represent about 20% of the emissions from food production worldwide. This is where the importance of grass fed animals can greatly reduce GHGE. While one can get calcium from a plant based diet, it is difficult to get the quantities one needs for healthy muscles and bones. Thus a supplement is often relied on.
Healthiest ratings of dairy product
Unsweetened Yogurt is by far the healthiest dairy product there is for two reasons, One- it contains bacteria used to make yogurt contributes to a healthy gut. Two- Because a healthy bacteria is used in the fementing process, it actually digests the lactose, meaning there is less lactose in the yogurt to give those awful symptoms.
Cheeses Hard or fermented cheeses provide similar benefits as yogurt.
Keifer is fermented so it provides the same benefits as yogurt, especially, plain greek yogurt.
Cream Is surprisingly good for eye health, and provides vitamin B2 which is required for the growth of specific tissues like the eyes, skin, connective tissue, immune system, nervous system and reproductive organs. Moreover, it promotes the health of the skin, hair and nails. Cream also helps with the prevention of kidney stones, as well as containing Phosphorus is requited for bone growth and strong healthy teeth and gums.
How much dairy does one need? Adults up to age 50 need 1,000 milligrams (mg) of calcium per day. Women older than 50 and men older than 70 need 1,200 mg. Gastric bypass patients need 1500-1800mg per day, divided into 3 doses.
Toddlers 12 to 23 months 1⅔ to 2 cups
Children 2-3 yrs 2 to 2½ cups 4-8 yrs 2½ cups
Girls 9-13 yrs 3 cups 14-18 yrs 3 cups
Boys 9-13 yrs 3 cups 14-18 yrs 3 cups
Women 19-30 yrs 3 cups 31-59 yrs 3 cups 60+ yrs 3 cups
Men 19-30 yrs 3 cups 31-59 yrs 3 cups 60+ yrs 3 cups
Amount That Counts as 1 Cup in the Dairy Group Milk
1 cup milk 1 half-pint container milk ½ cup evaporated milk 1 cup calcium-fortified soy milk 1 half-pint container calcium-fortified soy milk Yogurt 1 cup yogurt (dairy or fortified soy) Cheese 1 ½ ounces hard cheese (cheddar, mozzarella, Swiss, Parmesana) ⅓ cup shredded cheese 1 ounce processed cheese (American) ½ cup ricotta cheese 1 ¼ cup cottage cheese 2 ounces Queso fresco 2 slices Queso blanco
Here are a couple ways to use dairy in a healthy way.
Banana Bread Overnight Oats
1 cup plain kefir or plain greek yogurt
1⁄2 cup milk
1 cup old-fashioned rolled oats
1⁄2 cup chopped pecans, divided
1⁄4 teaspoon cinnamon
1⁄4 teaspoon all-spice
2 tablespoons maple syrup, divided or stevia to taste
2 small ripe bananas, sliced or use blueberries for blueberry muffin flavor
In medium mixing bowl or plastic container with lid, combine kefir, milk and oats; stir until well combined. Add in remaining ingredients reserving about 2 tablespoons of the nuts and 1 tablespoon of the maple syrup for garnishing. Cover and refrigerate overnight or at least 8 hours. When ready to serve, place approximately half the banana slices in the bottom of serving glasses or bowls, divide oat mixture evenly between them. Top with remaining banana slices, pecans and drizzle of maple syrup. .
Hawaiian Harvest Smoothie
1 cup plain unsweetened kefir 1/2 cup plain Greek yogurt 1 1/2 cups frozen tropical fruit blend
1/4 frozen coconut pieces
1/2 teaspoon coconut extract 1/4 frozen coconut pieces 1/2 teaspoon coconut extract ¼ c diced fresh mango 1/4 c diced fresh pineapple 2 tablespoons chopped macadamia nuts 2 tablespoons tropical granola with dried fruit 2 tablespoons unsweetened shredded coconut Combine kefir, yogurt and frozen fruits in blender. Blend until smooth. Spoon into serving bowl and top with diced fresh fruit, dried coconut, granola and nuts. Serve immediately.
Be sure to comment and let me know if there's another nutrition topic you'd like to hear about. And always, remember, it's OK to not be perfect, just keep moving in the right direction.
This article does not provide medical advice. It is intended for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified health provider with any questions or concerns you may have regarding any medical condition. NEVER disregard medical advice or delay in seeking it because of something you have read on this blog.
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