Debunking Dairy Myths as a Non-Diet Dietitian
Many believe that they should follow a dairy-free diet to improve their health. But this is not necessarily true. In fact, regular consumption of dairy products can actually be health-promoting.
Before we debunk dairy myths, I want to remind you that you can choose not to consume dairy products if you prefer not to for any reason. You call the shots regarding what goes into your body! However, it is important not to spread misinformation about food, as these nontruths can be harmful, especially to those with disordered eating and eating disorders.
Table of contents
Myth: Dairy is Unhealty
First things first, I want to address my thoughts on the word “healthy”. “Healthy” (and “unhealthy”) looks different for everyone. For someone with a milk allergy, yes, dairy would be an unhealthy choice for them. But for those who tolerate dairy, it may be a great nutrient-dense option. Using the terms “healthy” or “unhealthy” to describe a food or beverage is far too reductionist.
Dairy products are a source of 13 essential nutrients, including vitamin D, calcium, and potassium, which we are commonly deficient in here in the United States. The calcium content of milk is arguably what it is best known for, and for good reason. Milk is the number one food source of calcium in the American diet, providing 300 mg per 8-ounce serving.
An 8-ounce glass of milk also provides 8 grams of bioavailable complete protein that our body can use effectively for muscle synthesis and recovery. Dairy foods such as Greek yogurt and cheese provide protein as well.
The 2020-2025 Dietary Guidelines for Americans recommends three servings of dairy each day for adults. Mix it up! Cow’s milk, cheese (including cottage cheese), yogurt, and kefir can all be added to your plate (or glass).
Myth: Dairy is Inflammatory
Unless you have a dairy allergy, dairy foods will not direcly cause inflammation in your body. In fact, some evidence suggests that dairy products may even be anti-inflammatory.
If someone ever says that a food causes inflammation, they better be prepared to explain which inflammatory markers are involved and how much of the food is needed to cause the response. We also need to consider the individuality of human bodies. The amount of an ingredient that is inflammatory for one person may have no effect on a different person.
We cannot simply say that a food directly causes inflammation. This often results in binary thinking about food and leads to us viewing foods as “good” or “bad”. Our body’s response to food is much more complex than that.
Related post: Do You Really Need an Anti-Inflammatory Diet?
Myth: Milk Has Added Hormones
You may have heard that milk contains harmful hormones, but this is untrue. There are no hormones added to milk, in either the organic or conventional varieties.
Although hormones are not added to milk, it is true that milk has naturally occurring hormones, as milk comes from cows, which are lactating mammals. Just like there are hormones in human breastmilk! But humans have different hormones than cows do. Through pasteurization and normal digestion, the naturally present hormones in milk are broken down like any other protein, making them biologically inactive.
In 1993, the FDA approved the use of recombinant bovine somatotropin (rBST), a synthetic hormone that cattle farmers can choose to give their cows to promote more milk production. It is the farmer’s choice if they will use rBST, however, due to consumer demand, many dairy farmers now rely on selective breeding, disease management, and technological advancements instead to increase milk production.
Not sure if your milk was produced by cows treated with rBST? No need to worry - there is not any evidence that suggests health concerns over these hormones. One again, this bovine hormone is not recognized by the human body and there are no differences shown between milk derived from rBST-supplemented and non-rBST supplemented cows. Still concerned? You can also look for label indications such as “rBST-free milk” on some milk products.
Myth: Milk Contains Antibiotics
Thanks to routine food safety protocols, the milk found on your grocery store shelves is free of any antibiotic residues. While antibiotics may be used to treat sick dairy cows, there are strict testing protocols in place to ensure that milk containing antibiotic residues does not reach consumers. Organic dairy farming has additional restrictions, prohibiting the use of antibiotics altogether.
Myth: Organic Milk is Best
Whether organic or conventional, all milk is tested at the same high standards, is free of antibiotics, and contains the same 13 essential nutrients. The differences lie in farm management practices. Most organic regulations involve feeding cows organically grown food, but conventional food is just as nutritious.
Organic milk products tend to have a higher price tag. If you can afford that, then go for it. But if you are on a limited grocery budget, choosing conventional milk will be just as safe and nutritious.
Myth: People with Lactose Intolerance Need to Avoid Dairy
Lactose is the type of sugar in milk and dairy foods. To digest lactose, humans need to have a specific enzyme in the small intestine called lactase. If you have trouble digesting lactose due to a lactase deficiency, you may experience diarrhea, bloating, stomach pain, and gas symptoms. Limiting or avoiding milk and dairy products can help ease these symptoms. However, as mentioned above, milk is a great source of many nutrients and following a diet void of milk and dairy may lead to nutrient deficiencies (not to mention decreased satisfaction). You can still enjoy dairy with a lactose intolerance!
These days, there are many lactose-free dairy products available on the market. You can buy lactose-free cow’s milk at your local grocery store (popular brands include Fairlife and Lactaid). Many yogurt products are also lactose-free and will advertise this on the label. Some individuals with lactose intolerance are able to tolerate most yogurts due to its lower lactose content as well as the live and active cultures that aid in digestion. As for cheese, people with lactose intolerance may tolerate cheeses that are low in lactose, such as cheddar, colby jack, and swiss.
The dose tends to make the poison for those with lactose intolerance. In other words, drinking a straight glass of milk may cause bloating and gas, but having a slice of cheese on a burger is no problem. For some, a “lactose-controlled” approach rather than a “lactose-free” one is sufficient to prevent gastrointestinal upset. Just depends on the individual!
Related post: How to Choose the Right Milk for You
Myth: You Should Always Choose Low-Fat Dairy
Many nutrition guidelines recommend choosing mainly low-fat and fat free dairy products. This would include skim and 1% milk, fat free and low-fat yogurt, and low-fat cheeses. Higher fat dairy products do contain more saturated fat, which may increase the risk of heart diseases when consumed in excess. However, full-fat dairy products can surely be included in a balanced diet and may even offer additional benefits.
One benefit of higher fat dairy consumption is improved nutrient absorption. Vitamins A, D, E, and K are fat-soluble, meaning that they are best utilized by the body when consumed with a dietary fat source. Because milk contains both vitamin A and E, consuming a higher fat option may improve absorption of these nutrients.
Full fat dairy may also improve satiety and fullness. A meal or snack with dietary fat will take longer to digest than a low-fat meal or snack, leading to longer feelings of fullness.
Dietary fat also tastes good! Personally, I prefer full fat Greek yogurt and whole milk lattes to their low-fat alternatives simply because they taste better to me. This doesn’t mean that I never choose low-fat dairy products, but ditching the food rules and binary thinking gives me the power to choose. It is also well known that when you eat foods that are tasty and satisfying, you are less likely to engage in mindless or binge-type eating (learn more about this concept here).
In short, there is room on your plate for both low-fat and full-fat dairy products.
Related post: Managing Your High Cholesterol with Intuitive Eating
Bottom line
Though controversial, dairy remains a safe, nutritious, and accessible food option for many individuals. As a dietitian, I regularly recommend people add milk, cheese, and yogurt to their plates (and I also include it on my own!).
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Disclaimer: this post is for informational and educational purposes only and is not a substitute for professional medical advice.
