Dairy foods are high in calcium and vitamin D, but do you really need dairy? No. You do need calcium and vitamin D, but the possible dairy risks–which include saturated fat and cholesterol content, possible cancer risk, undiagnosed lactose intolerance, and evidence that dairy foods are not as helpful in bone health as reputed–outweigh the benefits. The Potential Health Risks of Dairy It is recognized in the clinical world that dietary saturated fat and cholesterol can increase cardiovascular and metabolic risk. Dairy products contain saturated fat and cholesterol. Even in non-fat forms, dairy can supply cholesterol. Although more evidence is needed, studies have suggested dairy products may be linked to some ovarian cancer due to lactose, breast cancer due to estrogens, and prostate cancer due to a compound called insulin-like growth factor. Does Lactose Cause Fatigue? Lactose intolerance, another concern of dairy products, is common and commonly overlooked as a cause for bloat which leads to fatigue. Lactose intolerance refers to not enough lactase, an enzyme in your digestive tract which digests lactose. Oftentimes clients will report that they feel better after cutting out dairy from their diet. It is an overlooked dietary issue that when tackled, can benefit you by helping you feel more energized because you feel more comfortable, less bloated, and not weighed down.
The Bone Health Claim Diets high in phosphorus and animal protein can lead to calcium leeching from the bones. Interestingly dairy foods, touted as a good source of calcium such as milk, yogurt, ice cream, and cheese, are also high in phosphorus and animal protein. If the phosphorus in your blood is high, calcium blood levels need to match. If your diet is too high in animal protein, there is a rise in the acidity of your blood and your blood needs calcium buffering to maintain pH balance. In both cases your blood may pull calcium from your bones. Non-Dairy Alternatives It is not hard for most people to consume enough calcium and vitamin D in one day from non-dairy sources. Non-dairy sources of calcium include almonds and other nuts, seaweed, seeds, figs, white beans, tofu, and dark green vegetables. Actually the calcium in low-oxalate vegetables such as kale, broccoli, turnips and collard greens may be better absorbed than the calcium in milk. As for non-dairy sources of vitamin D, if you are in the sun for 30 minutes or more daily, you probably are getting sufficient vitamin D, but note skin pigment and other factors affect vitamin D absorption. Some foods containing vitamin D include cold-water fish, shitake mushrooms, and fortified cereals. Until further studies arise, it may benefit you to experiment on your own body and see how you feel after a week without dairy.
That said, if you\’re committed to removing moo juice from your menu, switch to other skeleton-strengthening calcium sources such as leafy greens (collard greens, kale, spinach, broccoli, broccoli rabe), tofu, and sardines. (Here are. ) Also, pop a daily calcium plus vitamin D supplement, Blake says. \”Be sure to take it with food because the acid in your stomach aids absorption,\” she adds.
MORE: 2. You\’ll want to wear less makeup. No more spackling on the concealer: Milk may be an acne trigger, so going dairy-free could also help you become zit -free. According to from Dartmouth Medical School, milk contains testosterone-like hormones, which may stimulate oil glands in the skin and contribute to breakouts. 3. You\’ll slash your risk of cancer. and so will your spouse if he ditches dairy, too. Swedish researchers found drinking more than one glass of milk per day may, while a Harvard study found men who consumed more than two daily dairy servings had a 34%, compared with those who consumed little or no dairy. Again, dairy hormones are the likely culprits; dairy products boost the amount of insulin-like growth factor in your blood, a hormone that\’s been shown to fuel cancer cell growth. MORE: 4. You\’ll need to down more Metamucil. When you take dairy away, you may unknowingly remove something else from your diet: probiotics.
These healthy bacteriaвcommonly found in yogurt and soft cheesesвhave been linked with an array of good-for-you benefits, including keeping you \”regular. \” A in the American Journal of Clinical Nutrition found probiotics improved \”gut transit time\” by 12 hours, increased the number of weekly bowel movements by 1. 5, and softened stool, making it easier to pass. The good news: robiotics hide out in a variety of non-dairy foods including sauerkraut, pickles, and tempeh. (Hack your gut bacteria for easier-than-ever weight loss with The Good Gut Diet. ) 5. You\’re going to need bigger pants. Getting rid of butter, ice cream, and whole milk is a surefire way to slim down, right? Maybe not. In one , people who consumed lots of dairy fat were more than half as likely to develop obesity over a 12-year period than those who consumed less fat from dairy. \”Dairy is a rich source of fat and protein in people\’s diets, and [fat and protein] keep you full because your body digests them more slowly,\” Blake says. Without dairy, replacing all that hunger-quelling fat and protein can be tough. \”You could end up replacing protein and fat with other foods like simple carbs, which can lead to weight gain,\” Blake adds. If you\’re done with dairy, be sure to stock up on other belly-filling fat- and protein-packed eats such as nuts and nut butters, seeds, eggs, and beans.
MORE: 6. You\’ll feel bloated. Blame it on the soy. \”When people cut out a food group, like dairy, they tend to seek out substitutes that provide a similar taste or texture,\” Blake says. \”Dairy products are often replaced with soy-based alternatives. \” Think soy cheese, soy milk, and soy butter. The problem is, soy can be difficult to digestвespecially if you rapidly increase your intake, Blake adds. That\’s because soy contains sugar molecules called oligosaccharides that your body doesn\’t digest well, which means they set up shop in your GI tract and cause bloating and gas. Feeling bloated? Get relief with this sassy water recipe: MORE: 7. You\’ll have to renew your life insurance policy. For each daily glass of milk you drink, your risk of death rises by 15%, in the BMJ. Scary stuff! Researchers found that women who downed three or more glasses of milk per day were nearly twice as likely to die over the next two decades than those who drank less than one glass daily. Researchers are pointing their finger at galactose, a simple sugar in milk that\’s been shown to induce oxidative stress and low-grade inflammation, which set the stage for disease. Interestingly, fermented milk productsвincluding yogurt and cheeseвcontain little or no galactose. Women who consumed the highest amounts of these foods actually had a decreased risk of death, the study also showed.