BUSTING THE MYTHS ON DAIRY
For a long time dairy has been the subject of scrutiny. From acne, to IBS, and now infertility, dairy has been blamed for it all. For many children dairy is a staple in their diet, so why when we enter adulthood does dairy get blamed for our hormonal and digestive issues? As we know, many foods are becoming subject to criticism and pseudoscience allegations. These allegations can in fact become dangerous for many individuals, as removing whole food groups from our diet can lead to nutrient deficiencies and many avoidable chronic diseases.
What is dairy and where do we find it?
Dairy (or milk) products are those which come from the milk of mammals, commonly cattle, sheep and goat. Milk can then be manufactured into a large variety of dairy products, such as cheese, yogurt and cream.
What are the health benefits of dairy?
Dairy products contain a multitude of nutrients and therefore have many health benefits. One well known nutrient that is abundant in dairy foods is calcium. Did you know that the majority of the calcium we consume in Australia comes from dairy foods? Dairy is also a good source of protein, iodine and vitamin B12 to name a few. As a result, dairy has long been known for its important role in the health and strength of our bones and teeth. More recently, research has revealed that dairy can also protect us from heart disease, stroke and may reduce the risk of Type 2 Diabetes.
If research reveals that dairy has important health benefits, why are we so scared of it?
5 Common Dairy Myths to Bust
Dairy causes acne - MYTH
This myth has been circulating the internet, social media and people’s dinner parties for years. This comes from the theory that dairy foods can cause excess oil to build up on your skin, leaving you with pimples and acne. However, there haven’t been any strong research papers that suggest this is the case. Instead research proposes that acne is related to skin type, hormones and genetics, leaving diet out of the picture entirely!
You can only get calcium from dairy products - MYTH
This one is fortunately a myth! While calcium is abundant in dairy products, if you choose not to consume dairy for whatever reason you can still meet your calcium requirements. Great sources of non-dairy calcium include soybeans and soy products (e.g. soy milk), canned fish, tahini paste (sesame seeds), fortified products e.g. plant-based milks, juices, breads and cereals and dark leafy greens.
Dairy foods cause infertility - MYTH
This one is most definitely a myth and unfortunately has been circulating the fertility world more recently. Research does NOT suggest that there is a relationship between the consumption of dairy foods and decreased chances of falling pregnant. In fact, dairy is a great source of many micronutrients that are important for egg quality, sperm mobility and therefore fertility.
Lactose intolerance means you cannot have any dairy - MYTH
Lactose is the carbohydrate present in dairy foods. People who have ‘lactose intolerance’ either lack or have a deficiency in the enzyme lactase, meaning they have more difficulty digesting dairy. In saying that, even people with lactase deficiency can still tolerate small amounts of lactose (the amount will differ for each individual). Yogurt contains bacteria that naturally helps to break down lactose, so you may find that you can also tolerate yogurt in varying amounts!
Low fat milk has added sugar - MYTH
I am not exactly sure where this myth came from, because if you have a look at the nutrition label of both low fat and full cream milk, you will see that this is not true. In Australia, by law manufacturers have to put the correct nutrition information on the label. What you may notice though, is that there is slightly more ‘sugar’ or carbohydrate in light milk (or even skim milk). The reason for this is because when fat is removed what is left is more concentrated - this includes protein, calcium and lactose.
What is the verdict?
Dairy foods contain a large variety of health benefits. It is your choice whether you want to consume dairy or not - however, now you can make an informed choice knowing the truth behind these common myths. If you choose to remove dairy from your diet for digestive issues, ethical or environmental reasons, that is okay! Make sure you are replacing those important nutrients with appropriate alternatives. Click here to read our earlier post on choosing the best plant based milk.
