Who doesn’t want to have his or her family eat a healthy diet? Some foods are obviously healthy and some are not. And everybody knows that fruits and vegetables contain more nutrients than processed foods. However, some foods aren’t quite as good as cut and dried. The group of milk and dairy products can provide us dietary benefits but these may also lead to increased cholesterol levels. So how do we know if this group is good for us and our family? Here are the pros and cons of dairy products…
Dairy products are a convenient source of nutrients like calcium, vitamin D, potassium and protein. These are all essential to good bone health that ensures proper bone growth and development in children, increases bone density and helps adults maintain bone mass. A diet that includes bone-strengthening nutrients found in dairy can help reduce one’s risk of osteoporosis.
On the downside, many dairy foods are high in saturated fats. Saturated fats are known to increase our low-density lipoprotein (LDL) or what is commonly known as the “bad” fat. The higher the LDL levels, the higher the risk for coronary heart disease. Also, some dairy products like cottage cheese, buttermilk, and processed cheeses can be high in salt. “Cheeses, especially processed cheese like American cheese, can contain up to 400 mg of sodium per ounce,” says Terrance Brennan, a highly-accomplished chef, restaurateur, consultant and entrepreneur. Not just sodium, sugar is also added in some dairy products such as ice cream, yogurt and other desserts.
Although milk is often considered a complete meal, it doesn’t meet the daily recommendation. Dairy can contribute to a healthy diet, but you have to be mindful of the type and quantity of dairy that you consume. Whether or not dairy is healthy depends largely on the type of dairy you eat or drink. Check the labels for nutritional information and a list of ingredients. Look for dairy that’s low in fat and low in sugar most especially if you have pre-existing medical conditions related to metabolism. Good health and even a healthy diet are not determined by one single food group. Dairy can be included in a healthy diet, but you must eat other healthy foods, manage caloric intake, exercise regularly, and avoid unhealthy habits in order to maintain wellness.
NO II Joanna Marie E. Baltazar
Reference:
- Health Concerns About Dairy
https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy
- Is dairy bad for you, or good? The milky, cheesy truth
https://www.healthline.com/nutrition/is-dairy-bad-or-good
- Dairy: Health food or health risk?
https://www.health.harvard.edu/blog/dairy-health-food-or-health-risk-2019012515849