The Health Benefits of Dairy: Myths and Facts

There’s no doubt there has been great controversy about how good dairy really is for us. Let’s take a look at some of the most popular myths and facts:

Myth 1: Dairy is bad for your health.

Fact: Despite popular belief, research has shown that consuming dairy products can benefit your overall health. In particular, studies have linked dairy consumption with reduced risk of developing certain diseases such as Type 2 diabetes, heart disease, stroke, and some types of cancer. Additionally, many dairy products contain essential nutrients such as calcium and vitamin D, which are necessary for maintaining strong bones, teeth, and muscles.

Interestingly, some studies have even suggested that consuming dairy can help with weight management. Those who consume the recommended amount of dairy are likelier to maintain a healthy weight than those who do not.

Myth 2: Dairy is fattening.

Fact: Although dairy products contain fat, they can be part of a healthy diet if consumed in moderation. For example, some types of skim milk are low-fat options that still provide the same nutritional benefits as whole milk. Choosing reduced-fat or low-fat versions of certain dairy products can help you meet your daily calorie needs while getting essential vitamins and minerals from dairy foods.

Another myth is that dairy products are loaded with sugar. While some types of flavored milk, yogurt, and cheese can be high in added sugars, many dairy products are naturally low in sugar. For example, plain Greek yogurt contains only 1 gram of sugar per serving, while some flavored varieties can contain up to 9 grams.

Myth 3: Dairy should be avoided if you’re lactose intolerant.

Fact: If you’re lactose intolerant, it doesn’t necessarily mean you must avoid dairy altogether. Dairy products such as yogurt and hard cheeses are generally well-tolerated by those with lactose intolerance since they contain less lactose than other dairy products. Additionally, several lactose-free products on the market can provide the same vitamins and minerals as regular dairy without triggering any unpleasant symptoms.

Not to mention that other dairy alternatives are available such as soy, almond, and coconut milk. These non-dairy options can provide some of the same vitamins and minerals as dairy milk, but check the labels to ensure they are fortified with calcium and vitamin D.

Myth 4: Dairy consumption leads to mucus buildup in the body.

Fact: This myth has been around for a long time, but no scientific evidence supports it. Studies have shown that consuming dairy does not cause an increase in mucus production or make existing mucus thicker or harder to clear from your airways.

To add, it is essential to note that how dairy products are produced can impact their nutritional content. For example, organic and grass-fed dairy products are generally higher in certain nutrients than conventionally produced dairy.

Incorporating dairy into a balanced diet

Now that we’ve discussed dairy myths and facts let’s look at how to include it in a healthy diet. 

Here are some tips for incorporating dairy into your meals:

• Choose low-fat or reduced-fat versions of dairy products whenever possible.

• For lactose intolerant, opt for lactose-free alternatives or try hard cheeses, yogurt, and other fermented dairy products that contain less lactose than regular milk.

• Include a serving of dairy in each meal or snack throughout the day. Examples include cheese slices with whole wheat crackers, Greek yogurt with berries as an afternoon snack, or a glass of skim milk with breakfast.

Dessert ideas

Delicious dairy dessert recipes can be found everywhere. From classic ice cream sundaes to outrageous pies, there are plenty of ways to make something special with dairy products. Try a no-bake cheesecake or a homemade milkshake if you want something cool and creamy. Try a classic pumpkin pie or an ooey-gooey brownie cheesecake if you prefer something baked. If you love ice cream and trying different flavors, you may order your favorite flavors from an ice cream distributor.

Whatever your taste buds desire, you can find plenty of delicious dairy dessert recipes to satisfy them. Don’t be afraid to get creative and experiment with different flavors and combinations. You never know what amazing treats you may discover. You can turn any ordinary dessert into something extraordinary with some inspiration and some dairy products. 

To make things even easier you can order nangs delivery online when you run out of whipped cream chargers and save yourself the time of a trip to the shop.

Final thoughts

In conclusion, dairy products can be a healthy addition to any diet. Dairy is an excellent source of essential nutrients when consumed in moderation and can help reduce the risk of certain diseases. For lactose intolerant or having difficulty digesting milk, several low-lactose options are available on the market. Finally, it’s essential to ensure that you include a variety of other nutrient-dense foods as part of your overall diet. With these tips, you can include dairy into your meals and snacks to reap its health benefits while enjoying delicious recipes like creamy macaroni and cheese or ice cream sundaes!

Rachel Bartee

Rachel Bartee is a blogger and freelance writer dreaming of a tour round the world to write a story of her greatest life adventure. For the time being, she feels inspired by her daily yoga sessions and studies Interpersonal Relationships.