Dairy for was once considered a staple in our diet. Milk would be poured over cereal, added to tea or coffee, blended into milkshakes or served straight from the carton as a refreshing drink. Today, dairy often takes a back seat with more people opting for dairy-free alternatives.. This could be due to ethical reasons, intolerances or the belief that it can help with health and wellness.
Statistics confirm that dairy consumption is on the decline. According to the 2011-2012 Australian Health Survey, more than half the Australian population have inadequate intakes of calcium. And obviously dairy is known for being high in calcium.
Milk consumption in Australia is higher than most western nations, with figures from Dairy Australia showing the average Australian consumes 105 litres of fresh milk per year, but with the rise in popularity of alternate, dairy-free milk, yoghurts and cheeses this figure is on the decline.
Why Do We Consume Dairy in the First Place?
The Australian Dietary guidelines suggest we have 2.5-4 servings of dairy a day depending on your age group. But what is the reasoning behind this? Dairy is an excellent source of calcium, and in most parts of Australia, it is easily accessible and affordable.
Calcium is an essential mineral required to build strong, healthy bones and teeth, it also assists in muscle and nerve function, prevents osteoporosis and helps with blood clotting.
Dairy products are also a rich source of complete protein, meaning they contain all the essential amino acids. In addition, dairy contains B12, an essential vitamin found only in animal products, this can be of particular importance for those who don’t eat meat.
Is Dairy Consumption Linked to Heart Disease?
It was once thought the saturated fat content in full-cream milk and other dairy products was linked to an increased risk of heart disease. However recent studies show that this may not be true.
A detailed study published in the American Journal of Clinical Nutrition investigated the relationship between dairy fat intake and cardiovascular disease. The study which collected information over several decades found that various foods including full-fat dairy milk, yoghurt, butter, cheeses, and cream were not found to increase heart disease risk.
However, it is important to note that dairy foods were not found to decrease risk either.
Is Lactose Intolerance on the Rise?
Lactose is the main carbohydrate or “sugar” found in milk. When we are born, our bodies produce large amounts of the digestive enzyme, lactase, to break down lactose in breast milk. As we age, the amounts of lactase our bodies produce often declines and for many people, they decline to the point that they cannot tolerate large amounts of lactose without experiencing symptoms.
The number of adult Australians who report being lactose intolerant rose risen by 240,000 people to 4% of the overall population, from 2011 to late 2015. This increase was almost entirely made up of women. This could partly be because women are more likely to investigate their symptoms further and look for a cause.
It is important to note that people experience varying levels of lactose intolerance and some may be able to tolerate more than others. Similarly, many causes of lactose intolerance are temporary, due to an illness or injury in the gut.
However often those with sensitivity to lactose are afraid of reintroducing dairy due to severity of symptoms. Not all dairy is high in lactose either. This can result in sometimes unnecessary avoidance of all dairy even those that don’t contain much lactose.
What Are the Best Types of Dairy?
There are pros and cons to reduced fat vs full fat dairy.
Reduced fat dairy obviously has the advantage of being lower in calories. It is also lower in saturated fat. And although the fat in dairy is mostly a “neutral” fat, arguably replacing that with “healthy” fats from other sources would be even more beneficial.
a number of studies have shown that consumption of full-fat dairy can be beneficial. Full-fat dairy has been associated with reduced obesity and reduced risk of type 2 diabetes.
In a review that looked at 16 studies, 11 showed that full-fat dairy was associated with reduced obesity. None of these studies involved such an effect for low-fat dairy. Although it is still worth acknowledging the theoretical side of things in that a calorie deficit is required for weight loss and low-fat dairy is typically lower in calories.
Some low-fat dairy also has extra sugar added, but that is not always the case. Low-fat milk for example typically does not have sugar added. Although because the fat content has been reduced, if you compared per 100ml, the sugar content works out the be slightly higher. This is shown well in the image above.
Research has also found that people with higher levels of different by-products of full-fat dairy have, on average, a 46% lower risk of getting diabetes than those with lower levels.
Despite being lower in kilojoules, there is currently no compelling human evidence to prove that people who eat low-fat dairy are healthier than those who eat full-fat.
For those looking to lose weight, reduced-fat may be best if it happens to fit into the diet better. However, full-cream dairy does have its benefits. Fat is required for the absorption of fat-soluble vitamins – A, D, E and K. All of which are found in milk.
The fat content in milk can also create a sense of food enjoyment and richness, promoting satiety.
Fermented dairy products such as yoghurt and kefir contain probiotics that can have numerous health benefits on gut bacteria and overall health.
Choose unsweetened, natural flavoured yoghurts such as good quality pot set or Greek yoghurt to get the most benefits. It is important to always check the labels for calcium content as some are higher than others.
What If Choose Not to Eat Dairy?
Dairy can be a valuable part of a varied diet for those with no tolerances or ethical issues surrounding it. However, it is not essential and you can still comfortably meet your calcium requirements through other nutritious foods if you make informed dietary decisions.
Here are some ways how:
Milk Substitutes: with numerous milk substitutes on the market today it can be difficult to know which one is best. It is important to always look for options that have been fortified with calcium, preferably with about 300mg per 250ml (the same content as cow’s milk). Milk substitutes are not recommended for infants or children.
Dark green vegetables: bok choy, kale, parsley and broccoli are all good sources of calcium, but it is important to note that you need to eat much larger quantities to get the same benefits. For example, 2 ½ cups of steamed bok choy equals the same amount of calcium as 1 cup of cow’s milk.
Fish: Canned salmon or sardines are a great source of calcium with one small tin providing approximately the same as a glass of milk. It is important to choose those with edible bones.
Tofu: 100g of tofu has the same amount of calcium as a cup of milk, making it an excellent choice for vegans and vegetarians. However, it does need to be calcium set, so always check the label.
Seeds and Nuts: Seeds are nutritional powerhouses with many being great sources of calcium including sesame, poppy and chia seeds. 1 tablespoon of poppy seeds has 13% of the recommended daily intake of calcium or the same as half a glass of milk. As for nuts, almonds contain the highest amount of calcium with 300mg of calcium per 100 almonds.
Adequate calcium intake is essential throughout all life stages. During adolescence, calcium consumption allows our bones to reach optimal density and growth. In adulthood, we naturally start to lose bone mass so calcium intake can help slow this process. Dairy is an excellent and readily available source of calcium.
Whilst eliminating dairy from your diet can make it difficult to meet daily requirements for calcium, it is possible to get adequate calcium from other sources. If you like tolerate dairy products, then enjoying moderate amounts as part of your everyday diet likely has positive effects. If you cannot or do not want to have them, that can still have a healthy diet regardless.