Pros and Cons of Dairy- Is it Right for You?
Dairy has been a staple in the American diet for many years. You may remember growing up and seeing ads featuring happy cows and the slogan, “Got Milk?” Milk has been promoted as “nature’s most perfect food,” necessary for strong bones and healthier bodies.
Milk really is the perfect food…for a baby cow! A baby cow has 4 stomachs and can double its birth weight in less than 2 months!
But, we humans are different. We are the only species that drinks the milk of another species, and we consume a lot of it. The average American consumes about 600 pounds of dairy products a year! While 3 out of 4 people suffer from lactose intolerance and can’t digest milk products, for the rest of us, it’s an individual choice.
So, let’s take a look at some of the pros and cons of dairy:
On the “con” side, milk and other dairy products are the top sources of saturated fat and cholesterol in the American diet,and we know that a diet high in saturated fat is not healthy for those with or without CF and has been linked to increased risk of heart disease
Diets high in saturated fat have also been linked to Alzheimer’s disease and Type 2 diabetes
Dairy is not necessary to build bones. In fact, in countries with the highest dairy consumption, the highest rates of osteoporosis have been found. You can get as much calcium from leafy greens like spinach and kale, from legumes, tofu and even blackstrap molasses.
Dairy consumption is associated with increased cancer risk. This has to do with the fact that consuming dairy exposes you to female hormones estrogen and progesterone (cows are given hormones to support the continual production of milk, but exposure to these hormones may be dangerous to our health), In addition, cows are treated with antibiotics to prevent disease and these are also making their way into your glass of milk. That’s not a good thing.
Milk is associated with weight gain due to its high saturated fat content. This is a tricky one if you have CF and need to gain weight since dairy can be a high calorie addition to your diet
Dairy has been shown to trigger the release of insulin and something called IGF-1 (insulin-like growth factor). These hormones can explain why dairy can increase your chances of having acne (and increase the risk of cancer)
Here are some pros of consuming dairy:
Milk is a good source of vitamins and minerals. It is fortified with calcium, magnesium, potassium, phosphorus, fat, Vitamins B2 and B12, and Vitamins A and D.
Milk is a good source of protein which is much needed in the CF diet for growth and development, cellular repair and immune function
Pastured, or grass-fed cows, produce milk with higher levels of omega 3 fats which can be supportive of heart health.
As I always say, “nutrition is personal.” The only way to see if you do better without dairy is to avoid it for a few weeks and take note of how you feel. Are you less bloated or congested? How’s your energy? Your weight?
If you have CF , you need to gain weight, and have no digestive complaints when consuming dairy, then making dairy a part of your regular diet can be safe. I would suggest purchasing organic milk products whenever possible to minimize your exposure to antibiotic residue and growth hormones.
If you have CF and you don’t need to gain weight, you can absolutely rely on plant-based milks and other foods like leafy greens to get your calcium you need for healthy bones and protein from vegetarian sources
If you have CF (or not) and you need to lose weight, limiting or eliminating dairy in favor of dairy-free alternatives is worth trying. Luckily we live in a time where dairy-free options are abundant- cashew cheese, hemp milk, almond yogurt, cheese made from coconut…the list goes on.
If you decide to take a break from dairy, here’s something to try: a dairy-free Mango Lassi
Yum!!
