Since we were little we have been told that we must consume dairy products to grow well and stay healthy. As adults, we continue to incorporate dairy products into our diet. However, today many concepts demonize milk, which is starting to get a bad press. So is dairy in your diet a good idea or a bad idea?
Between milk, yogurt, cheese, and other dairy products, our heart beats. We all love them, both for their flavor and for their smooth, melting texture. Furthermore, milk constitutes a more or less complete food.
In fact, milk is full of essential nutrients for the body. The star of the minerals present in dairy products is calcium : in 100 ml of milk, you will find 125 g. This element contributes to the strengthening of bones. Milk is also rich in lipids, which provide energy and vitality to the body. Also, you will find an unexpected source of vitamins (A, B, D) in milk. Therefore, the latter helps to improve eyesight, to produce red blood cells or to fix calcium in the body.
Additionally, milk has a reputation for preventing osteoarthritis, osteoporosis, obesity, high blood pressure, and even certain cancers.
Despite the praise for dairy products, milk does feature risks that should not be overlooked.
The first risk is intolerance or allergy to dairy products. Keep in mind that it is especially adults who cannot bear milk. The explanation is that the enzyme that helps digest milk, lactase, disappears in adulthood. In fact, 75% of the world’s population is lactose intolerant, causing indigestion, bloating, nausea, and even vomiting.
In addition, dairy products consumed in excessively large amounts contribute too much calcium to the body, which leads to acidification. And an acid skeleton is a brittle skeleton, so it is more prone to suffer fractures. A large consumption of dairy products would also promote liver disease and stroke risk, due to the high fat intake.
Otherwise, the quality of the milk also has serious health consequences. In fact, milk can be contaminated by chemical agents (due to contamination or animal husbandry) and other harmful factors.
What dairy products to choose?
To take full advantage of the benefits of dairy products and reduce side effects, keep these points in mind:
- Go for organic dairy products. Nothing is the same as a product from organic farming or farming. So, make sure the milk in your diet comes from organic pasture cows or goats.
- Honor to fermented dairy products, like yogurt or cheese. These foods allow you to stock up on probiotics, microorganisms essential for health, in particular for the intestinal flora. Fermented foods are also a source of vitamin K2, which is good for the blood and heart.
- Favor whole products. If you think that a low-fat dairy product will allow you to consume less fat, let us reassure you: the difference in fat in a whole or skim product is less. If weight gain is a problem for you, consider the level of sugar in milk. So go for a natural product with no added sugar.
- If you have high cholesterol, choose lean dairy products, such as margarine, 0% cottage cheese, or low-fat yogurt.
The answer is no. We can survive and stay healthy by adopting a dairy free diet. Vegans and vegans are here to prove it.
However, thanks to milk, you preserve your health, as long as you consume it. reasonably. But that doesn’t mean that milk is essential for health at all. You can very well substitute it for other foods.
You can decide to give up milk, or at least reduce dairy consumption for many reasons: veganism, reduction of health risks, contribution to environmental protection, etc. Here are some foods to effectively replace milk and dairy products:
- Vegetable drinks: It is the quintessential alternative to replace animal milk. They are made entirely of plants. The most famous are soy drink, oat drink, almond drink, rice drink. These products are used to prepare cakes and vegetable creams.
- Oilseed purees: made from nuts, they are the perfect substitute for butter and margarine.
- The false magicians: or vegetable cheeses replace cheese made with cow’s milk. Otherwise, you can very well replace the cheese with tofu.
- Vegetable yogurt: made from vegetable drink and ferment. It is as creamy and flavorful as traditional yogurt.