8 MYTHS ABOUT DAIRY

Not everything you hear about dairy products is true. So what is? Experts are still deciding. But there are a few myths you should know about.

Two generations ago, kids were told to drink a glass of milk a day for strong bones and teeth, among other things. One generation ago, lactose intolerance became a big topic and fat-free milk was recommended as the only healthy way to have cow juice.

Experts disagree about dairy and its benefits. For instance, organisations such as the American Heart Association still say adults must stick to fat-free or low-fat dairy. But some new research suggests full-fat dairy might not be much of a threat. A 2018 report said no link was found between eating dairy and heart disease and only a lot of milk – almost a litre a day – could increase the risk.

Even so, some views about dairy are generally considered myths and it’s useful to know about them.

MOST HUMANS DON'T DIGEST LACTOSE WELL
Some people have trouble digesting lactose, the natural sugar in milk but the body can get used to milk. Even if you have a problem, you’re not likely to have symptoms after a small portion of dairy – especially if it’s part of a meal, says Dennis Savaino, PhD, a nutrition science professor at Purdue University. Drinking milk regularly can make your body more used to digesting lactose.

MILK MEANS STRONGER BONES
Dairy contains calcium and milk is also fortified with vitamin D. But dairy doesn’t offer two equally important bone builders: vitamin K which is in dark leafy greens and magnesium from food such as almonds, cashews, oatmeal and potatoes.

Some studies have shown that milk can improve bone density, but there isn’t good enough evidence that more calcium protects bone fractures. What does seem vital, is an exercise where you bear your weight (walking, running, dancing) or work on balance (yoga, tai chi).

MILK CAUSES CONGESTION
Milk drinkers with a common cold don’t cough more and don’t have runnier noses, according to a Swiss report. People who said they felt blocked after drinking milk, were actually ones who believed dairy produces more mucus. However, the symptoms of a child who is allergic to cow’s milk might include difficulty breathing.

FAT-FREE MILK IS HEALTHIEST
All varieties of dairy milk have roughly the same amount of essential nutrients but the fat content is different. Recent research has found that people who eat full-fat dairy aren’t likelier to develop heart disease or diabetes than people who eat low-fat dairy. Full-fat dairy might even lower the odds of obesity because it is thought that some fatty acids in dairy make you feel full and more satisfied, which means you won’t eat more later. Some experts think low-fat milk helps your body absorb its key nutrients, such as vitamins A and D and fatty acids.

ALL DAIRY HAS THE SAME NUTRIENTS
Milk and yogurt have the most. Cheese has more nutrients than cream, but isn't fortified with vitamin D as milk often is. It also has less vitamin D or magnesium, which are diluted by the fat content.

MILK IS THE BEST CALCIUM SOURCE YOU CAN DRINK
Milk has lots of calcium but chia seeds, for instance, contain six times more. A cup of calcium-enriched orange juice has 35 percent of your daily need and enriched soy milk can provide 45 percent.

ALMOND MILK IS HEALTHIER
Almond milk has fewer calories than cow’s milk but lacks nutrients such as protein and calcium. Most almond milk is made with very few nuts and often full of processed fillers and added sugars.

MILK CAN BE A MEAL IN ITS OWN
It contains essential nutrients but you also need minerals and vitamins such as iron and vitamin C, as well as fibre, which you won’t get from milk. A meal of only milk could mean you don’t get enough calories for growth and development (especially in kids).

More confused than before? Here are wise words from Harvard nutrition research scientist Vasanti Malik. "Dairy isn’t necessary for optimal health but for many people, it is the easiest way to get the calcium, vitamin D and protein they need.”

If dairy doesn’t agree with you, talk to your doctor about the symptoms and never make big changes to your diet without professional advice. As with any other food, the key to healthy nutrition is balance.

Sources: https://food.ndtv.com, https://www.thehealthy.com, https://www.thedailymeal.com, https://www.health.harvard.edu, dieteticallyspeaking.com.