The Ripped Dude Program
The truth about dairy products/is dairy bad for you?
The short answer is that it depends, firstly on you, what dairy you're consuming and how much of it you are consuming.
A common argument against dairy products is that they’re “unnatural” because we are the only animals to drink the milk from other animals long-term. This is true, but it doesn’t change whether something is nutritionally valuable.
Around 75% of people in the world have a slight-severe
Another common point is that areas of the world with the least consumption of dairy, have the lowest rates of osteoporosis. This is interesting, but only a correlation.
However, dairy is not all good and there are various reasons why I never drink milk
A 2016 meta analysis gathered information from all previous years best randomised controlled trials and observational studies and looked at the risk of obesity, type 2 diabetes, cardiovascular disease, osteoporosis, cancer, and all-cause mortality.
The conclusion was that;
“An intake of milk and dairy products contribute to meet nutrient recommendations, and may protect against the most prevalent chronic diseases, whereas very few adverse effects have been reported”
This review of 10 studies found the consumption of milk is associated with a statistically significant reduction of the risk for heart disease as well as stroke risk.
Dairy increases insulin and IGF-1 (insulin-like growth factor 1). This is a potential reason why dairy is associated with acne.
Insulin and IGF-1 aren’t bad all the time. For example, they are important for muscle growth. However, with excess, these increases could become potential problems.
Some research suggests that dairy reduces the risk for colorectal cancer, but increases the risk for prostate cancer.
I think determining whether dairy is good or bad comes down to looking at how you personally respond to it. If you are intolerant to gluten then you’re likely intolerant to pasteurised milk. If so, grass-fed butter, high in vitamin k-2, CLA and omega-3 can be a potential substitute for more potent lactose containing dairy products like milk.
Aim for goat and sheep dairy products over cows and try to buy things such as probiotic yogurt instead of flavoured chocolate yogurt (which has added sugar).
Dairy in general is not the most gut-friendly food, and a lot of our health is defined by the state of the microbiome and microbiome diversity in our gut. Too much dairy for many people can cause discomfort, stomach aches and has nutrients which can be consumed elsewhere without these unwanted effects.
The best move is to try and eliminate dairy for 20-30 days, or reduce it and keep all variables the same. If you feel a difference, then you know that dairy wasn’t suited for your body i the amount you were consuming it.