Thus, longer-term epidemiological studies may provide additional insights. Randomized clinical trials tend to be short in duration with a small number of participants, making it difficult to see possible effects of dairy intake on chronic diseases like heart disease and bone fractures that take years to develop. In observational studies, people who consume a high amount of milk may be different from those who do not in ways that are not fully captured by statistical adjustments. Studies on dairy have limitations that may be a cause of seemingly conflicting findings. Calcium, vitamin D, and phosphorus are important for bone building, and the high potassium content of dairy foods can help lower blood pressure. The nutrients and types of fat in dairy are involved with bone health, cardiovascular disease, and other conditions. Lactaid milk is cow’s milk that contains the lactase enzyme so the product is very low in lactose. Lactaid pills are a commercial product that contains the lactase enzyme that breaks down lactose, and can be taken before meals containing dairy to help reduce uncomfortable side effects. This is why some people with lactose intolerance may be able to safely consume some types of cheese and yogurt without side effects. Yogurt and aged cheeses are low in lactose because their production involves fermentation by natural bacteria that break down and consume the lactose. Without lactase, the undigested lactose passes into the small intestine where bacteria ferment it, producing symptoms of gas, bloating, diarrhea, or constipation.ĭairy foods like milk, ice cream, cream, and soft cheeses like cottage and ricotta are high in lactose. Some people have low levels of lactase due to genetics, digestive problems, or gastrointestinal surgeries that interfere with its production. The body breaks down the sugar molecule and digests it with the help of an enzyme called lactase. Lactose is the naturally occurring sugar found in milk and all dairy products. These questions are important to consider when reviewing scientific research on dairy foods. If people drink several glasses of low-fat milk or snack on reduced-fat cheese throughout the day, they might end up eating as much saturated fat (or more) than if they had consumed one glass of whole milk or serving of full-fat cheese. Take cheese for example: is it consumed melted on fast-food burgers, pasta, and pizza that are already high in refined carbohydrate, sodium, and saturated fat? Or is it served in thin wedges, eaten with fresh fruit as a snack or dessert? Another key point is frequency and amount. That said, how people eat dairy is important to consider. ![]() The fermentation process required to make cheese and yogurt may impart unique health benefits as well as improved digestibility from a lower lactose content. Upon closer examination, they realized that dairy foods are not one in the same. To the surprise of many, research in the 2000s defied these longstanding guidelines to suggest that full-fat dairy foods might be just as healthful as their lower-fat counterparts, provoking scientists to look more closely at all dairy products. The 2015-2020 Dietary Guidelines recommend three 1-cup (8 ounce) servings of non/low-fat milk or similar amounts of low-fat cheese, yogurt, or other dairy foods for adults and children over 9 years old to increase calcium intake and reduce the risk of bone fractures. Sales of low-fat and fat-free milks, yogurts, and cheeses skyrocketed despite complaints about their lack of flavor and satisfaction. ![]() to replace whole milk with non/low-fat unflavored milk or non-fat flavored milk. ![]() In 2010, the Healthy, Hunger-Free Kids Act required schools in the U.S. The Dietary Guidelines for Americans in 1980 recommended choosing non/low-fat dairy foods in place of full-fat versions (except for young children). Saturated fats were targeted in the 1970s and 1980s as potentially causing harm to health. Is cheese a healthy food? Is non/low-fat milk and yogurt better for the heart than full-fat versions? Traditionally, whole milk dairy products have been viewed as the less healthful choice because of their predominant type of fat-saturated fat. While ice cream and cream cheese are examples of indulgent dairy foods that are viewed as every-so-often treats, a lack of clarity exists over other dairy foods that offer protein, calcium, vitamin D, and other healthful nutrients. Dairy foods include a range of food and beverage products that make up classic combinations: cereal with milk, cheese and crackers, yogurt and berries, ice cream sundaes.
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