Plus, deliciously healthy dairy recipes for you to try!
Back in the old days, drinking a glass of milk was part of a balanced diet. Then suddenly, milk and other dairy products got a bad reputation due to concerns about fat content, hormones and antibiotics, and environmental impact. Plant-based milk took the stage, and dairy was pushed to the side. But recently, dairy has made a comeback as the benefits of dairy are too numerous to ignore.
According to the National Milk Producers Federation, consumers are growing increasingly mindful of deceptive claims made by plant-based beverage brands. Fillers, additives, and a lack of nutritional value are just some concerns that have led consumers back to dairy.
Dairy is good for healthy bones. We all know that. But did you know that dairy consumption also plays a vital role in maintaining our overall health? This adds another layer to the mystery behind the rise of dairy, and we’ll reveal everything you need to know right here.
What’s All the Hype About Dairy?
According to a Woman’s Weekly interview with food and nutrition scientist Dr. Emma Beckett, dairy’s comeback is in light of a growing body of research highlighting its important nutrients and health benefits.
Unlike other animal fats, dairy fats don’t have the same negative effects and are linked to a lower risk of premature death, cardiovascular disease, and stroke. Dairy contains good sources of calcium, essential amino acids and fatty acids, and important vitamins like vitamin B and vitamin D, as well as other essential nutrients.
Dr. Beckett also links the rise in dairy with the “health halo” around plant-based milk, saying they lack whole-food advantages, contain minimal actual plant material, and are heavily processed. Basically, you’re better off eating those plants whole if you’re looking to maximize their nutritional value.
As people become more aware of the positive effect dairy has on our health and how it stacks up against plant-based alternatives, we can expect dairy to become increasingly popular in the health and wellness scene.
The Health Benefits of Dairy
So, how does our dairy intake lead to healthy blood pressure and improved heart and bone health? An even bigger question: how does it help us skirt an early death? Let’s go over the potential health benefits of dairy, as detailed by Healthline:
- Promotes strong bones: Consuming dairy gives your body enough calcium to keep your bones dense, preventing the risk of osteoporosis and fractures. It also contains nutrients like phosphorus, vitamin D, and magnesium, which are essential for bone health.
- Supports muscle growth: Dairy provides great sources of protein and essential amino acids, which are necessary for building and repairing muscle tissue.
- Reduces risk of heart disease: Studies have shown that consuming dairy products can help lower the risk of cardiovascular diseases, such as stroke and heart attacks.
- Boosts immune system: Dairy is rich in vitamins A and B12, which play crucial roles in supporting our immune system and protecting us from illnesses like respiratory infections.
- Improves digestive health: Some dairy products, such as yogurt and kefir, contain probiotics that promote the growth of healthy bacteria in our gut. This promotes a healthy digestive tract and can help alleviate symptoms of digestive disorders.
As with anything, moderation is key when it comes to living a healthy lifestyle. Each of our bodies has its own unique needs and tolerances. While dairy can certainly provide numerous benefits, it may not be suitable for everyone.
Dairy has higher fat and cholesterol levels than other protein sources, so full-fat dairy products are better enjoyed in small amounts. However, lower fat options may be more suitable for those watching their cholesterol and fat intake.
If you have high cholesterol, are lactose intolerant, or have a dairy allergy, it is important to consult with a healthcare professional before incorporating dairy into your diet.
7 Dairy Foods to Include in Your Diet
There are a variety of foods that fall under the dairy category, each with its own unique lineup of nutritional benefits. Here are our top seven picks for dairy foods to include in your diet:
1. Kefir
With about 9 grams of protein per cup, kefir is a fermented milk drink that is similar to yogurt in taste and texture. It contains probiotics that promote gut health and may even help with conditions such as irritable bowel syndrome (IBS). Plus, it’s rich in vitamins and minerals like calcium, vitamin D, and potassium.
2. Probiotic Greek Yogurt
Another fermented dairy product, Greek yogurt is known for its creamy texture and high protein content. It also contains probiotics that can improve gut health and help with digestion. Look for varieties labeled as containing probiotics to get the most benefits. Our Greek Yogurt Bark recipe is a must-try!
3. Cottage Cheese
Cottage cheese contains a lot of high-quality protein, with about 25 grams per cup. It’s also a good source of calcium and vitamin B12, which helps maintain healthy nerve function. Try mixing cottage cheese with fresh fruit like in this Cottage Cheese Breakfast Bowl!
4. Other Cheeses
Yes, you’re reading this right. Cheese is actually good for you! It’s a great source of calcium, phosphorus, and protein.
Whether it’s goat, mozzarella, parmesan, feta, queso fresco, cotilla, cottage, ricotta, halloumi, or blue cheese, all are excellent choices. Just be mindful of portion sizes, as cheese can be high in calories and saturated fat. You’d love this Baked Feta Cheese!
5. Grass-Fed Milk
While regular cow’s milk is fine enough, grass-fed milk has a higher concentration of omega-3 fatty acids, which have anti-inflammatory properties and are essential for brain and heart health. Whole milk and low-fat milk are both good choices, but be sure to choose grass-fed for the added nutritional benefits.
6. Dark Chocolate
Full of natural sugar and antioxidants, dark chocolate not only satisfies your sweet tooth but also offers all kinds of good benefits. Look for varieties with at least 70% cocoa, and enjoy in moderation as part of a healthy diet. These Dark Chocolate Avocado Brownies or Dark Chocolate Nut Clusters are perfect for indulging without going overboard.
7. Whey Protein
Whey protein is a complete source of protein, meaning it contains all nine essential amino acids that our body needs but cannot produce on its own. It also helps build and repair muscle tissue, making it an excellent addition to post-workout meals or snacks.
Try adding whey protein powder to oatmeal, smoothies, or baked goods for an extra boost of nutrition. We are obsessed with our Dating Almond Smoothie Recipe!
What If I’m Vegan or Lactose Intolerant?
If you can’t join the dairy club, don’t worry — there are plenty of plant-based alternatives that still provide similar nutritional benefits. The #1 question you want to ask yourself on a dairy-free diet is: where am I getting calcium from?
When you aren’t getting enough calcium, your body begins to borrow it from your bones. You might not notice it now, but over time, this can lead to weakened bones and a higher risk of osteoporosis.
Luckily, there are plenty of dairy-free sources of calcium, such as dark leafy greens, fortified plant milk (like almond or soy milk), tofu, and sesame seeds. You can also find vegan-friendly protein powders made from peas, brown rice, or hemp that offer similar benefits to whey protein. Just make sure to read those labels closely, as fillers and additives can sneak into some of these products.
Check out our 7-Day Dairy-Free Meal Plan for some inspiration!
Ultimately, everyone’s dietary needs and preferences are unique. Whether or not you include dairy in your diet, the key is to make informed choices and prioritize getting the nutrients your body needs for optimal health.
Want more recipes that include dairy products? We’ve got plenty to choose from! Here are just a few of our tasty options:
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