Dairy
Dairy products vary in nutritional value, processing methods, and health impacts. Compare types, ingredients, and fat content for informed dietary choices.
Last updated
Dairy products vary in nutritional value, processing methods, and health impacts. Compare types, ingredients, and fat content for informed dietary choices.
Last updated
Dairy products are common in many diets, but not all are equally healthy. Some provide important nutrients, while others may be harmful if consumed in excess. To make good choices, it is important to compare different dairy products based on their fat, protein, and calcium content, as well as how they're made. For example, whole milk has more fat than skim milk, and yogurt often contains beneficial bacteria for digestion. Processing can also affect the healthiness of dairy products. Some may have added sugars, emulsifiers, or artificial ingredients, which are less beneficial. However, fermented dairy like kefir or certain cheeses can offer extra health benefits. Understanding these differences can help us make better decisions about the dairy we consume.
Dairy processing involves several steps, primarily pasteurization and homogenization.
Pasteurization: This process heats milk to a high temperature for a specific time to eliminate potentially harmful bacteria. This heating can also denature some enzymes and slightly reduce certain vitamins, but it is generally considered safe and effective.
Homogenization: This process breaks down fat globules in milk into smaller sizes, preventing them from separating and rising to the top. While it creates a uniform texture and appearance, for some people it can have implications for digestion. The altered structure of the milk fat can affect how the body processes it, leading to different metabolic responses compared to non-homogenized milk.
Ultra-High Temperature (UHT) Treatment: This is a more intense process that heats milk to higher temperatures than standard pasteurization. This method significantly extends the milk's shelf life. While UHT milk is convenient, the treatment can alter the natural components and taste of the milk.
Another important factor in milk digestion is the type of casein protein it contains: A1 or A2.
A1 protein: Found in most commercially produced milk, A1 protein has been linked to digestive discomfort and other issues for some people due to its opiate-like effect during digestion.
A2 protein: Primarily found in milk from goats, sheep, camels, and certain breeds of cows, A2 protein is easier to digest and less likely to cause sensitivities.
Full-fat dairy contains palmitic acid, which can lower the amount of fat produced from carbohydrates in the liver, helping to prevent metabolic syndrome and fatty liver disease. Additionally, full-fat dairy products are less likely to have added sugars, which are often included in low-fat versions to improve taste. High-fat dairy products also contain beneficial nutrients and can help with muscle growth and weight gain for those needing to gain healthy weight.
When selecting dairy products, consider these factors:
Source: Local farms with good practices and healthy animals are ideal if you can find them.
Processing: Raw milk might offer slight benefits for some, but it requires careful handling and sourcing. Pasteurized milk is generally safe and readily available.
Fat Content: Full-fat dairy is preferred for its nutritional value and satiety.
Ingredients: Be mindful of additives like carrageenan or silicon dioxide in processed dairy, as they can cause sensitivities in some people.
The best type of dairy depends on a persons tolerance and needs. Some people handle raw dairy well, while others find pasteurized options easier to digest. Factors like gut health, lactose sensitivity, and overall metabolic state can all play a role. If you suspect you may have trouble digesting cheese or dairy products, it's a good idea to pay attention to your body's reactions and consider consulting a healthcare professional or trying an elimination diet to identify potential intolerances or sensitivities.
This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.
Consume grass-fed and grass-finished (or 100% grass-fed) to increase nutrient content and avoid antinutrients. Organic (where possible; grass-fed is most important) to avoid hormones, antibiotics, and pesticides. If you have difficulty digesting cow dairy but still want to consume dairy, consider goat or sheep dairy.
Cheese is the result of microbes, such as bacteria or fungi, competing for a food source. Each microbe attempts to use chemicals, sometimes called antibiotics or mold toxins, to discourage other forms of life from consuming that food source. Common mycotoxins found in cheese include citrinin, penitrem A, roquefortine C, sterigmatocystin, and aflatoxin. Some of these mycotoxins, like sterigmatocystin, are carcinogenic.
Different types of cheese contain varying levels of lactose and proteins. For example, aged cheeses like cheddar, parmesan, and swiss tend to be lower in lactose, making them easier to digest for some people with lactose intolerance.
While cheese is generally well-tolerated by most people, some individuals may experience inflammation in their skin, joints, and brain after consuming it. Given the wide variety of cheeses available, it is advisable to pay attention to how your body reacts after eating different types. This self-awareness will help you identify which cheeses agree with you and which ones don't.
The dietary guidelines recommending low-fat or fat-free dairy have been based on outdated assumptions about fat intake and health risks. Low-fat and fat-free dairy products often lack essential nutrients that are present in whole-fat varieties. Dairy fat contains valuable fatty acids, such as butyrate and trans-palmitoleic acid, which have been linked to various health benefits, including improved metabolic health and reduced inflammation. These compounds can be significantly diminished or absent in low-fat options which commonly contain added sugars or other additives to enhance flavor. Additionally, some people may find that they do not feel satiated with low-fat options, leading to increased hunger and potential overeating later.
Carrageenan is a common food additive extracted from red seaweed. It is often used in dairy products, such as ice cream, yogurt, coffee cream, sour cream etc., as a thickener and emulsifier to improve texture and stability. It is important to avoid carrageenan in dairy products because it has been shown to cause harmful gastrointestinal inflammation and intestinal lesions. Additionally, prolonged inflammation caused by regular consumption of carrageenan can be a precursor to more serious diseases, including cancer.
Powdered milk is made by spraying milk into a large heated chamber, evaporating the water and leaving a fine white powder made of protein, sugar, and a small amount of fat. Processing milk into powder creates harmful oxidized cholesterol, which is linked to increase the risk of heart disease. Some people might also experience digestive issues when consuming powdered milk due to additives or clumping.
Condensed milk is produced by evaporating much of the water out of milk by heating it to high temperatures and then adding large amounts of sugar to make it sweet and thick. It often contains preservatives, colorings, and other compounds to prolong shelf life and improve appearance. The cans used for packaging condensed milk are also potential sources of BPA and bromine, which can disrupt hormone function and thyroid health.
Unfortunately, ice cream combines the risks of factory-farmed dairy with the addition of high-fructose corn syrup, stabilizers, colorings, flavorings, preservatives, and even processed seed oils. The best option for ice-cream is to make it at home or at least look for organic and read the label carefully.
Products like processed cheese slices, coffee creamer, cheese spread, and cheese sauce are typically made with factory-farmed dairy and often contain BPA and bromine from the packaging. They are also filled with oxidized fats, carrageenan, cornstarch, sugar, artificial colorings, and other unpronounceable ingredients that offer no nutritional value and may contribute to low energy and brain fog.
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