How to Play the Dairy Game

Mar 13

In a world of ever-changing dietary fads and trends, it’s easy to feel overwhelmed about dairy. In this post, I aim to shed light on whether you should consider including it in your diet, explore its health benefits, and practical insights for optimal health—based on personal changes I’ve made to reclaim my well-being.

Should you eat it?

It depends. Lactose, a type of sugar in dairy, cannot be digested by around 65% of the world's population. This deficiency results from having ineffective lactase, the enzyme needed to metabolize lactose. (1) Lactose intolerance can cause digestive issues, so if you are one of those people, avoid it.

However, if you can digest dairy, there’s still room for confusion. Numerous studies present contradictory views on whether dairy is beneficial or harmful. To save you time, this is the bottom line: try it out and see how it affects you personally.

I’ve found that adding clean sources of dairy to my diet has boosted my energy levels and overall robustness throughout the day. It could be a very nutritious snack that you could start to add to your arsenal.

Quick Benefits of Dairy:

Calcium: Essential for strong bones and teeth, preventing fractures and osteoporosis.
Protein: Aids muscle repair, growth, and overall bodily function.
Vitamin D: Boosts bone health, immune function, and well-being.
B Vitamins: Supports energy levels and vitality.
Magnesium and Potassium: Regulates blood pressure, nerve function, and supports other bodily functions.

Now let’s explore how we can get the most out of these benefits by focusing on the best sources for us.

How to Consume

Remember the golden rule of nutrition from my Nutrition 101 post: The closer the food is to its source, the better it is for your health. Now consider the following:

Whole Fat > Low Fat
- Cows, goats, sheep, and humans don't produce low-fat milk in nature. Opt for the whole-fat dairy varieties. Milk fats are good for us, containing essential saturated fats that support our cell membranes and serve as precursors to various hormones.
- Removing fat from dairy products jacks up their sugar content and reduces the amount of omega-3 fatty acids, which are crucial for heart health, brain function, and inflammation regulation.
Choose Organic
- Prioritize organic dairy over conventional.
- Has to be grass-fed 4 months of the year. (2)
- Eats non-GMO feed and without harmful pesticides.
- Better nutritional profile with higher levels of Omega 3’s and CLA over conventional. CLA is a type of fat found that may support a healthy immune system, and reduce the risk of heart disease, cancer, obesity, and osteoporosis. (3)
- No steroids or endocrine-disrupting hormones are used, leading to a healthier you and more humane life for the animal.
- Prohibits the general use of antibiotics. Antibiotic residue from food could kill the good bacteria in your gut over time, leading to a cascade of problems.
3. Choose Grass-fed
- Cows are meant to eat grass, as it aligns with their digestive systems and nutritional needs.
- Look for the “100% Grass-fed” label - This is because there is inconsistency about what it means to be “grass-fed” among different companies. Generally, the “Grass-fed” label is better than organic, but if you want to double-check, look at the manufacturer’s website or contact them personally. (2)
- Higher Omega 3’s and CLA than organic.
- Improved omega 3 to omega 6 fatty acid ratio than cows who eat grain, which means grass-fed is more anti-inflammatory.
- Hormone and antibiotic-free.
- Tastier milk and cheese, research suggests. (4)
- Grass-fed cows require less grain production, which reduces the environmental footprint
- Grazing on natural pastures benefits soil health and biodiversity (4)
- More humane compared to factory farming

Changes I Have Made

Switched from eating low-fat yogurt to whole-fat grass-fed yogurt.
For cooking, I switched from 2% milk to organic/grass-fed whole milk.
Switched to organic cheese over conventional cheese.
Cooking with grass-fed butter instead of conventional.
Added grass-fed whey protein to my post-workout shake.

By making small adjustments like these, you can gradually enhance your well-being. Consider the increased nutrients you’ll receive with each serving, and how these habits contribute to a more robust, energetic, and healthier you. If you agree with dairy and you value quality, incorporating it into your diet can be a nourishing choice. Remember to always listen to your body when consuming foods. While dairy has its advantages, it’s just one aspect of a balanced diet. What works for one person may not work for another. Ultimately, the decision is yours.