While many fad diets tell you to steer clear of dairy, Jaimee Gregor, a Marshfield Clinic registered dietitian, believes dairy is good when consumed appropriately. In fact, dairy is a key component of the DASH diet, which is designed to keep blood pressure low.
“Milk and yogurt are good sources of carbohydrates, which give you energy,” Gregor said. “Dairy also provides protein and important vitamins and minerals.”
Good sources of dairy
Gregor said between two and three servings of dairy per day is a healthy goal. Good sources of dairy are fat-free and low-fat milk, Greek yogurt, portion-controlled cheese and low-fat cottage cheese.
“Some of my favorite meal and snack recommendations are vanilla-flavored Greek yogurt with berries or a piece of string cheese and fruit.”
Whether or not foods like whole milk are healthy is of some dispute because of its high saturated fat content.
“There are some studies that suggest saturated fat in milk isn’t as unhealthy as once thought,” Gregor said. “It’s possible the fat in the milk keeps people feeling full, but I do not recommend whole milk to all patients. It’s very individualized depending on their needs.”
She added that a glass of whole milk has the same number of calories as a can of soda. Gregor also warns against over indulging in cheese because it is high in fat and calories.
Alternatives to dairy
Gregor said not all milk alternatives are equivalent to cow’s milk. Almond milk is low in calories, but it is also low in protein. In addition, sweetened milk alternatives may be high in calories.
For those who cannot have dairy, Gregor suggests foods like nuts, vegetables, orange juice and fatty fish as good sources of calcium.
Refuel with chocolate milk
For those who enjoy exercise, dairy provides a surprising benefit. Chocolate milk, Gregor said, is an excellent drink to help the body recover after exercise.
“It’s that right balance of carbohydrate and protein to replenish your glycogen stores,” Gregor said.
Ultimately, moderation and portion control are important with dairy as they are with any element of your diet.
I am lactose intolerant so do drink Almond Milk. What's the alternative?
Hi, Theresa. Soy beverages fortified with calcium, vitamin A and vitamin D are a good dairy alternative.
For now, you can learn more here: https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups
We're working with a nutritionist to provide a story on milk alternatives in the near future.
Thank you for reading Shine365. -Kirstie
I am using Almond Milk at the present time and have been finding a small amount of Greek yogurt is OK. I read somewhere that a lot of wey is taken out of the Greek yogurt. Thanks for your response.
I also drink Almond Milk and I have seen a few articles lately that warn about soy products because most soy is GMO which is not a good thing to eat or drink.
Actually I have been drinking Almond Milk Plain. It seems to have the calcium and some other vitamins. Thanks for your answer.
Hi, Theresa. Here is the story I mentioned we were working on: https://shine365.marshfieldclinic.org/wellness/healthy-milk-substitutes/ I hope it helps.
Kirstie
But it IS NOT A NORMAL PART OF THEIR DIET AND NOT NEEDED. I probably would like
drugs but do not do them. I know that birds eat some berries that make them drunk. Also
elephants get drunk on some fruit………because you love something does not mean it is good
for you.
What about the antibiotics and other stuff cows are fed? Milk, which I drank by the gallon most of my young life, began giving me heart burn. Now on a low carb – low sugar diet, I am off milk and get my protein elsewhere. I feel better, have more energy, and can sleep better.
There are no antibiotics in milk. In fact, every load of milk from every farm is tested for antibiotics just to make sure.
There are no antibiotics in milk. Every bulk tank is sampled and tested. If you ship milk with even a trace of antibiotics you become liable for the whole truckload. If by chance the truck gets unloaded before the test shows positive you are responsible for the whole silo. Could cost you many thousands of dollars.
Milk is the second most common food sensitivity….articles like this are a huge disservice….wake up!!
We have an article coming soon discussing milk allergies and appropriate "milk substitutes" – our hope is it will be a nice followup to this article.
Thank you for providing your feedback and reading Shine365. -Kirstie
God lead His people in the land "flowing with milk and honey." I take that as proof that milk is to be consumed by humans. And think of this, how boring would life be without ice cream, whipping cream or cheese curds – LOL 😉
This article reads as if it were written by the American Dairy Association on all the wonderful attributes of milk. I agree with Larry M's. comments.
I forgot to mention the casein! Isn't that highly carcinogenic? Source…."The China Study" by Dr.
Colin Cambell.
Please watch the movie "Forks OVer Knives". This is the answer I would suspect in the dairy state.
We are the only animal that drinks another animals milk, esp.. into adulthood. You mention oz.'s,
would be better to show or tell portion size. You can get plenty of protein from plant based sources.
Thank you for your feedback, Larry. We do appreciate the followup. I will share your comment with our nutrition team. -Kirstie
You are wrong Larry. Cats, dogs, pigs all love cows milk. I once caught a deer liking up the milk from a cow that was calving.