The Deal With Dairy
Let’s have a look at how good or bad our favorite dairy products really are! Are they really necessary? Will whole fat milk make you fat? Is cheese the enemy? What about nut “milks”?
Without any comments on the ethics of dairy consumption, here’s my take on the topic!
Whole Milk: An excellent source of protein and calcium, while nearly a universal recommendation for vegetarians, it is by no means necessary for a healthy life.
Skimmed Milk: (or low fat milk) is an excellent option for the calorie conscious but comes with the negative of significantly lower levels of Omega 3 Fatty Acids and tastes (subjectively) worse. There are always better places to cut calories from first, so while it is an option, it should rarely be the first thing to do.
Packaged Cheeses: Is a great source of protein and fat although tends to be loaded with sodium and preservatives, because of which I’d give it a lower recommendation.
Fresh Cheeses: Come with the definite advantage of lower or no preservatives and comparable nutritional values. Downside is they can go bad soon after opening. Not all cheeses are equal, Parmesan has nearly 5 times the protein content of Cottage Cheese/Paneer, but comes with far too much sodium to be a viable inclusion in a daily diet for most!
Yogurt/Curds: An excellent snack option! Especially when paired with a fruit. Hard to find anything worth complaining about.
Ice Cream: Mostly loaded with sugar, intake is best minimized and saved for occasions, if at all.
Nut “Milks”: Or more appropriately labelled nut “juices”, are not dairy products but are touted as comparable alternatives. Nutritional value varies widely, although none compare to actual dairy. If you opt for this, do ensure that it is unsweetened.
A concern people have with milk and milk products is lactose. Quick recap for those who don't know: Lactose is a type of sugar naturally found in milk. Unfortunately a large chunk of adults have some form of lactose intolerance. This can range from being slightly bloated for an hour after eating dairy all the way up to needing immediate medical attention.
The good thing is, most people have minor symptoms, if at all.While milk itself is high in lactose, milk products are usually lower. I’d encourage you to find your level of tolerance via experimentation.
There’s nothing about milk or cheese that will make an individual gain or lose weight. What matters is how much of it you’re consuming and what else goes with it. A slice of cheese as an evening snack or a glass of milk to end the day with, are both largely alright. A four cheese pizza every other day probably isn’t a great idea!
