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So what are dairy products?
Dairy products are food produced from the milk of mammals
Butter, cheese, yogurt, sour cream, ice cream, milk, and whey protein are the most common examples of dairy products.
EGGS ARE NOT DAIRY
Eggs come from chickens and are a bird– therefore are not dairy.
Now let’s look at 6 facts and studies about dairy for your health.
Fact #1. 65-75% of People in the World Are Lactose Intolerant.
We’ve only been consuming diary for around 7,500 years starting in Northern Europe.
Since modern humans have been around for roughly 200,000 years, we can see that dairy consumption is a relatively new thing to our species.
This is why certain parts of Africa and East Asia are up to 95% lactose intolerant.
Some of you may develop severe acne while others may just feel a little gassey after consuming dairy.
Fact #2. There’s Lots of Nutrition in Dairy Products
A single cup of milk contains
30% of your RDA in Calcium
24% of your RDA in Vitamin D
26% of you RDA in Riboflavin
And has plenty of potassium, protein, vitamin B12, and various other nutrients your body needs.
There’s no denying that dairy provides a unique source of nutrients important to our body.
Fact #3. Dairy is Associated with Acne
Dairy increases the production mTORC1. This increases the bodies sebum production and sizes of sebaceous glands which increases your risk of acne.
Fact #4. Not All Dairy Seems to Be Equal
Fermented dairy products like yogurt and keifer contain probiotics which are excellent for your gut microbiome.
Also, the quality of the cow’s life and what it’s fed effects the nutrition of the dairy product produced.
Pasture raised grass fed cows have more Omega 3s and have up to 500% more CLA in their products.
Not shockingly happy cows leading happy lives produce better dairy products.
Fact #5. There’s A Lot of Sugar Content in Dairy Products
Dairy contains a naturally occurring sugar called lactose that is in EVERY dairy product you consume.
Fact #6. Dairy’s increases IGF-1
IGF-1 (or Insulin-like Growth Factor), is statistically increased from the consumption of dairy.
IGF-1 production increases your risk of acne and developing cancer.
That being said, not all IGF-1 is bad.
For instance, it has clear benefits to those of you trying to build muscle and gain strength.
Why are there lots of recent studies out there praising dairy?
Dalla dolla bill yall
The diary industry alone spent 6.4 million dollars lobbying last year.
Food for thought.
Is Dairy Bad for You?
It depends on the person.
If you’re lactose intolerant, suffer with acne, or have any reason you think your body doesn’t process dairy perfectly - I would avoid it.
However, it if you really enjoy it as a source of nutrition in your diet, and don’t suffer from the side effects.
It’s ok to have.
Which leads to the next question…
Do you need dairy in your diet?
While diary does have lots of important nutrition like calcium, protein, and Vitamin B12, you can easily get those from other sources.
Leafy greens, lean meats, and whole foods have all those nutrients WITHOUT all the sugar or hormone increases dairy.
I personally don’t consume dairy for this reason.
Does Dairy Help You Lose Weight?
Weight loss is about having two things working correctly.
Eating the Right Amount of Calories AND Having Properly Functioning Hormones.
Dairy provides no advantage to losing weight and if you have an intolerance could impede some weight loss progress.
What are the best kinds of dairy to consume?
If you’re going to get your dairy on, Low-fat unflavored greek yogurt, keifer, and grass fed whey protein are the best.
If you’re going to drink milk, make sure it’s organic.
What kind of dairy should you never consume?
Anything non-organic I’d avoid.
Because dairy is already shown to raise IGF-1, avoiding any extra chemicals pumped into cows is a good idea.