Is Eating Dairy Healthy or Not?

Whether or not you should eat dairy products is one of the things that people most ask me about as a nutrition professional.

There’s the argument from the dairy industry and conventional medicine that if you don’t eat dairy you’re putting your bone health at risk.

Other health professionals have long argued that consuming dairy products causes low-grade inflammation in the body, may increase the risk of cancer, drain your energy and give you spots.

Vegans also argue that eating dairy isn’t natural for humans, and that dairy farming involves cruelty to animals many of us are unaware of, plus it significantly contributes to global warming.

In this newsletter, I want to give you all the details on what’s good and not so good about dairy, and the positive benefits of giving up milk-based products. If you’re even considering ditching dairy, there is one really important thing you need to do. I’ll tell you about that too.

WHY SHOULD I EAT DAIRY?

Dairy products contain a range of beneficial nutrients. Of course, there’s calcium, but it’s also a good source of protein, vitamins D and B12 and phosphorus.

Let’s talk about the calcium in dairy, because this is the thing you are told you will miss most if you stop consuming milk-based products.

Bone is not static but is constantly changing. Old bone breaks down and new bone is formed on a continuous basis. In fact, the tissue of the skeleton is replaced many times during life. When you get past 30, your process of bone breakdown is a bit speedier than new bone being made, so you need to make sure you’re getting good levels of calcium to fortify your skeletal frame.

Although you can get calcium from other foods, the reason why dairy is touted as being the best source, is that the calcium from milk-based foods are more readily absorbed by the body.  Skip down to the bottom of the story to find out how you can safely choose not to have dairy in your life. There are some specific foods you will need to eat.

Cow’s milk also contains the omega 6 fatty acid conjugated linoleic acid (CLA). Studies suggest CLA can help with weight loss, and can reduce the risk of diabetes and cancer. CLA is also contained in grass-fed beef.

IS DAIRY BAD FOR YOU?

The bottom line is that human beings weren’t designed to drink milk of any kind after the weaning period (around two years old). Not human milk, and certainly not milk from cows, sheep or goats. Some cultures have embraced drinking dairy products, and people in those cultures have genetically adapted to tolerate it. Others haven’t and for those people in particular, eating dairy can cause problems. Two of the biggest problems associated with dairy are digestive and skin issues.

Let’s have a look at the undesirable stuff in dairy products…

Contrary to popular misconception, growth hormones are banned in the UK and antibiotic use is limited. However, a dairy cow can be given reproductive hormones and prescribed antibiotics by a vet to ensure she is kept in a condition to produce an unnatural amount of milk.

Contains oestrogen. Small amounts, true, but still oestrogen. Some cancers and medical conditions like endometriosis, PMS, fibroids and even menopause are linked to a dominance of oestrogen compared to progesterone.

As well as having more naturally occurring sugar than you’d think. A cup of milk has about 3 teaspoons. Sugar, I hear you say. Where? The type of sugar in milk is called lactose. You might be tempted to say, ‘I’ll have lactose-free milk then’. Lactose-free milk has had the milk sugars broken into galactose and glucose. Same amount of sugars, different currency. However, the milk sugar is often the ingredient people do not tolerate, so a lactose-free milk can provide the benefits of regular milk without the dodgy tummy.

Non-organic dairy products contain antibiotic residues, so if you are eating dairy, try to choose organic.

Many studies have examined the relationship between dairy consumption and cancer. Some studies indicate that dairy may protect against cancer, while others suggest that dairy may increase cancer risk. Most of them are so-called observational studies. These types of studies use statistics to estimate the relationship between dietary intake and the risk of getting a disease. Observational studies can not prove that a food caused a disease, only that those who consumed the food were more or less likely to get the disease.

And you’re more likely to get spots or have acne. There’s significant data supporting the role of dairy consumption in the development of acne, with the strongest association being skim milk. Scientists aren’t 100% sure of the reason why though it’s likely to be something to do with the hormones present in milk. Another theory is that dairy products stimulate insulin secretion and scientists have found that more insulin means more acne.

HOW WILL I FEEL IF I GIVE UP DAIRY?

Everyone will be a little different but these are some of the reported benefits of ditching dairy:

  • Less nasal congestion and stuffiness.
  • Better sleep.
  • Clearer skin.
  • More energy.
  • Weight loss.
  • Reduction in bloating/ other digestive symptoms.
  • Fewer headaches.

I’m not going to go into the impact on the environment of consuming less dairy, and the animal welfare argument. Too many variables. I’ll leave you to just ponder that.

WHAT ARE THE ALTERNATIVES IF I DON’T WANT TO EAT DAIRY?

My favourite non-dairy milks are almond, coconut, hemp, oat, and rice. You’ll want to choose the unsweetened varieties if there is an option.

Use these in porridge, overnight oats smoothies and the like.

THE FOODS YOU NEED TO EAT WHEN YOU’RE GIVING UP DAIRY

You’ll be missing out on calcium for bones, so you’ll need to find it some place else. That means letting more of these foods into your diet on a daily basis: cabbage, spring greens, bok choy, kale, broccoli, okra, almonds, tofu, and fish where you eat the bones (like tinned sardines or tinned salmon with bones).

The RDA (recommended daily allowance or how much a healthy person needs to eat to not get sick) for calcium is 700mg a day.

A fist-sized serving of tofu can be between 200mg and 800mg. One serving in a stir fry at night could get you your calcium fix for the day.

Small can of sardines has 351mg.

2tbsp sesame seeds have 280mg.

2tbsp chia seeds has 179mg.

A cupful of cooked kale has 177mg. Raw (because less fits in the cup), it’s 53mg.

A small handful (about 35g) almonds has nearly 100mg.

A cup of broccoli has 43mg.

Should I eat more spinach to increase calcium?

Some – like spinach or chard – contain oxalic acid, which binds to calcium and can mess with your body’s ability to absorb it properly. Turns out Popeye was eating the wrong sort of greens because, even though spinach technically has a lot of calcium, it’s only a tenth as bioavailable as that from milk due to the oxalic acid.

But, wait, I couldn’t give up…

You don’t have to. If you love pizza, try giving up dairy but having an exception for pizza. Although going completely dairy-free would be the goal, even taking most of the dairy out of your diet can still bring benefits. For most dairy products, there is an excellent dairy alternative. Some are most surprising. I wonder whether you have experienced the delicious creaminess that a handful of cashews can bring to a soup, for example?

However, there are some groups of people who really should give it a miss; those who have an intolerance to dairy would do well to remove it entirely for at least three months to heal the gut. And, if you have a true allergy to dairy (IgE reaction), you will want to steer clear forever.

Would You Go Vegan?

Being vegan is really fashionable right now, and those in favour of this way of eating will tell you that it’s the absolutely healthiest diet you can have from a nutritional perspective, plus you get to save not only the lives of animals but the planet too. For many of us it could be a bit challenging to go from where we are now to a 100% vegan diet.

So, I’m going to put it all out there for you: what it means to be vegan, what’s great about it, potential drawbacks and where you might struggle – and I’ll also be giving you tips for getting started, whether your intention is to immerse yourself fully or if you just fancy dabbling (either is fine – just saying).

WHAT IS A VEGAN DIET?

A vegan diet is a stricter version of a vegetarian diet. So in addition to not eating any meat, fish or seafood – i.e. dead animals, a vegan diet also cuts out any food stuffs made from animal sources (some of which are the most nutrient-dense foods you can eat). So, not just cutting out chicken meat, but also cutting out eggs. In the same vein, not just cutting out beef but also milk, yoghurt, butter and cream. And that means honey, too, as well as certain wines* and desserts (gelatine).

In a nutshell, vegan diets abstain from ALL animal products and consume only plant-based foods  which means NO meat, fish, eggs or dairy.

There is no set macro of micro nutrient ratio for a vegan diet; just vegetables, grains, fruit, nuts, seeds and any other foods made from plants. However, since the main vegan protein sources are pulses and grains, and only a combination of the two provides complete proteins (containing all the amino acids), by definition this can be a high carbohydrate diet.

* If you’re wondering ‘why is wine not vegan?’ Here’s the answer…all young wines are a little bit cloudy thanks to tiny molecules like proteins, tartrates, tannins and phenolics. These are completely harmless, but we wine-drinkers like our wines to be clear and bright. To make the wines clear, wine makers have traditionally used some added ingredients called ‘fining agents’ to help the process along. They include casein (milk protein) or albumin (egg whites), gelatine (animal protein) or isinglass (fish bladder protein). They act like a magnet, resulting in far fewer ­– but larger – particles that are more easily removed.

Advantages Of Going Vegan

  • Cruelty-free
  • Promotes natural foods
  • Rich in vitamin C, fibre, antioxidants and other plant chemicals
  • Helpful for some health conditions (rheumatoid arthritis, multiple sclerosis, other auto-immune conditions).

Potential Challenges In Going Vegan

  • Natural food is not a requirement to comply with the diet
  • Does not explicitly encourage healthy eating patterns
  • May be nutrient deficient (B12, haem iron, omega-3 fats, complete protein)
  • Often high in carbohydrates which can lead to weight management issues
  • Can be too low in protein, which could be problematic if you’re stressed or recovering from adrenal fatigue
  • Does not limit or exclude sugar
  • Not suitable for elderly, pregnant women, type 2 diabetics, or those with high triglycerides or carbohydrate intolerance
  • Not always practical, especially when travelling abroad
  • May or may not be effective for weight loss

IS BEING VEGAN HEALTHY?

 Good question! There have been various well-publicised assertions over the years (most notably the book The China Study and, more recently, the film What the Health) that claimed eating a vegan diet was the healthiest thing you could do. A vegan diet, when carefully planned and executed, can be healthy for many people — however, it’s not always a good idea for everyone nor does it automatically mean it’s a healthy diet. And it depends whether you do it short or long-term.

Some studies have found that compared to lacto-ovo-vegetarian diets (those who eat eggs and dairy but not meat), vegan diets seem to offer additional protection for obesity, hypertension, type 2 diabetes and cardiovascular mortality. On the other hand, studies also show that there are some nutrient deficiencies that tend to be higher among vegans, especially those consuming processed diets or struggling with other health conditions that interfere with normal nutrient absorption (like anaemia, or being underweight).

Although vegans commonly take an interest in how diet relates to health and tend to educate themselves about nutrition, the vegan diet does not explicitly prescribe healthy foods. There is a vegan alternative for every junk food out there.  And you can live on white toast with margarine and jam (and see your blood sugar levels sky rocket) while still being vegan – and that is certainly not healthy.

Given that the vast majority of health complaints are linked to chronic inflammation, a plant-focussed, antioxidant-rich vegan diet plays an important part in mediating inflammation, and it will certainly not hinder your attempts to become more healthy. Plus, given we don’t eat nearly as much fibre as we should for optimum health, committing to eating more plant foods is only going to be a good thing.

But, it may not provide sufficient nutrients for combatting certain conditions, notably auto-immune conditions where inflammation is at the root cause- here the addition of fish and eggs would better support the immune system.

Compromise….? Because a vegan diet can be both hard to follow long-term and is also potentially problematic, some people prefer to stick with a “flexitarian” approach instead which involves eating fewer animal products. For example, you might not consider yourself a vegan or even a vegetarian, but you can still make a conscious effort to limit your intake of animal products, focusing on eating plant foods the majority of the time. With this flexible approach you might still choose to have animal products several times per week but probably not every single day.

Things To Be Mindful Of On A Vegan Diet

  • Vegan diets don’t provide the fat-soluble vitamins A and D. You can’t get vitamin A from carrots. What you get is beta carotene, which is the precursor to vitamin A.
    • You may have heard that carotene can be converted into vitamin A, but this conversion is usually insignificant.
    • Firstly, it takes a huge amount of carotene to convert into a small amount of vitamin A.
    • And, if you have low thyroid function, impaired digestion or a lack of healthy fats in the diet, this conversion won’t happen at all.
  • Vegan diets (unless you’re eating a lot of natto – a kind of fermented soy) don’t give you the vitamin K2. This is needed for shuttling calcium into your bones.
  • Many people try to be vegan by relying on fake food ­– they replace milk, cheese and meat with foods manufactured to look and taste as though they are milk, cheese and meat. What is used is non-foodstuffs, including stabilisers, gums, thickeners and highly processed protein extracts. Moreover, you may be counting your vegan cheese in as a source of protein, when many of them are actually made from carbs or fats.
  • Vegan diets can be low in protein– proteins are broken down into amino acids. Amino acids are the building blocks of muscle and are important for cellular health, proper metabolism and the immune system. Too little protein can contribute to muscle wasting, cognitive changes, mood swings, low energy and a weakened immune system.
  • Vegan diets are low on vitamin B12 and iron. The readily-absorbed forms of these nutrients are found in animal products. Several studies suggest that up to 68% of vegans are deficient in vitamin B12.
  • Several studies have shown that both vegetarians and vegans are also prone to deficiencies in calcium, iron, zinc, and essential fats like omega 3 (fats which can’t be made by the body but need to be obtained from food- or supplements) which are readily- absorbed only from oily fish.

HOW TO GET STARTED ON A VEGAN DIET

Some people like to make changes all in one go. If this is you, choosing a vegan recipe book from the resources I’ve listed below will be helpful.

Or you might try changing one meal at a time – possible having a vegan breakfast during your first week, adding a vegan lunch during week two and so on.

You might try changing one product at a time, for example, swapping traditional cow’s milk for almond milk, or butter for coconut oil. There’s a plant-based alternative for most things you can think of.

One thing that you can look forward to is some exciting new recipes. Bringing vegan principles into your life even a few days a week (assuming we are talking veg-based meals rather than fake or junk foods) will deliver a whole new taste experience. There will be things that you love – and things the family rejects. It’s all part of the fun of discovering new things.

RESOURCES – BEST VEGAN BLOGS

The Colourful Kitchen www.thecolorfulkitchen.com

Deliciously Ella www.deliciouslyella.com

Minimalist Baker www.minimalistbaker.com

Oh She Glows www.ohsheglows.com

The Vegan Woman www.theveganwoman.com

RESOURCES – VEGAN RECIPE BOOKS

Christine Bailey, Go Lean Vegan: The Revolutionary 30-day Diet Plan to Lose Weight and Feel Great

Hugh, Fearnley-Whittingstall, River Cottage Much More Veg: 175 easy and delicious vegan recipes for every meal

Angela Liddon, Oh She Glows

Angela Liddon, Oh She Glows Everyday

Ella Mills (Woodward), Deliciously Ella

Ella Mills (Woodward), Deliciously Ella The Plant-Based Cookbook: 100 simple vegan recipes to make every day delicious

Celeriac Ribbons Tossed with Chard, Garlic & Pumpkin Seeds

One of my favourite recipes, courtesy of BBC good food. It has fibre for a healthy digestive system, high amounts of vitamin C to strengthen the immune system and lots of B vitamins to keep your energy up. Just serve with some chicken or fish for a healthy, balanced meal.

Ingredients

1 small celeriac, peeled

1 lemon, juiced

40g pumpkin seeds

2 tbsp extra virgin olive oil

15g butter

4 thyme sprigs, leaves removed

2 finely chopped cloves of garlic

½ tsp of dried chilli flakes

1 bunch of chard, leaves separated from stalks, stalks sliced and leaves shredded

Method

  1. Using a good vegetable peeler, cut long, wide strips (about the width of pappardelle) around the circumference of the celeriac, into a bowl of water and lemon juice, until you have lots of ribbons. Allow for more than you would if using pasta.
  2. Dry-fry the pumpkin seeds in a pan until they’ve puffed and popped. Set aside.
  3. Bring a large pan of salted water to the boil. Add the celeriac for 1 min, drain and reserve the water. In a non-stick frying pan, heat the oil and butter until the butter has melted and foamed up. Add the thyme, garlic and chilli.
  4. Cook the garlic mixture for 5 mins until fragrant and almost golden, add the chard stalks and stir, cooking for a couple more mins. Add the pumpkin seeds and the chard leaves, season and squeeze in some lemon juice. Add the celeriac and a slosh of the cooking water and toss, shaking the pan until the sauce looks glossy. Divide between plates and serve.