Dairy has always been associated as bad for your diet, especially when wanting to lose weight opting for non-fat options, non-dairy alternatives, or none at all.
However, despite the bad reputation among weight-loss diets and others, dairy products have at least ten essential nutrients which include protein, carbohydrates, vitamins—A, B12, and riboflavin—and minerals—calcium, phosphorus, magnesium, potassium, and zinc. With just 3 servings of dairy food, you can get the recommended daily intake of calcium!
Myth 1. Milk has high-fat content
Many people believe that milk contains high levels of fat yet in reality, regular or full-fat milk only contains about 3.8% fat.
Myth 2. Milk can cause mucous
Several studies have already proved that milk does not cause any production of mucous. The thin coating experienced when drinking milk is actually its naturally creamy texture which is not harmful and may only last momentarily.
Myth 3. Dairy triggers asthma
Dairy was thought to be connected to asthma yet no proven case supports that it can be triggered by just simply drinking milk. In fact, research in preschool children suggests that dairy products may help reduce the risk of becoming asthmatic. However, for those who have dairy allergies, it is the symptoms that may trigger asthma.
Myth 4. Milk, yogurt and cheese, particularly regular-fat varieties cause weight gain
Research has already proved that dairy products do not necessarily cause weight gain. On the contrary, both reduced-fat and regular-fat milk, cheese, and yogurt provide numerous health benefits. Thus, there is no point cutting it back just to lose weight. For a healthy weight loss diet, studies have shown that consuming three (3) to four (4) servings of various dairy foods may actually help in accelerating weight loss, improving muscle retention, and reducing waistlines.
Myth 5. Dairy products can cause acne
There are no studies that support the link between acne and dairy. As a matter of fact, dairy provides a lot of essential nutrients that could contribute to healthy glowing skin. There are several factors that cause acne such as exposure to pollutants, hormones, skin type, and genetics.
Myth 6. Taking calcium supplements can replace milk
Calcium is only one of the many nutrients and minerals that milk can provide. Hence, if you want to have all these health benefits, calcium supplements would not suffice.
Myth 7. Osteoporosis is rare in countries such as China, where dairy intake is low
According to the International Osteoporosis Foundation, forecasts show that about 50% of all osteoporotic hip fractures will occur in Asia by the year 2050. Therefore, it is important to consume calcium-rich foods like milk, cheese, and yogurt regardless of race or nationality.
Myth 8. Those who suffer lactose intolerance should completely avoid dairy products
Difficulty in digesting lactose should not mean dairy must be eliminated from your diet. According to Australian Dietary Guidelines, lactose intolerants may consume up to 250mL of milk provided it is taken along with other foods throughout the day. Cheese may easily be ingested as it contains virtually no lactose. While yogurt has ‘good’ bacteria that may actually help with your digestion.
Myth 9. Cheese can increase cholesterol levels
Although cheese contains saturated fat and salt, it is also packed with healthy nutrients. Findings have shown that there is no link between cheese consumption and increased body fat or LDL cholesterol.
Myth 10. Drinking milk may cause kidney stones
The most common type of kidney stone is calcium oxalate stones, however, this does not mean it is caused by drinking milk. It is formed by the rise of oxalate levels in the urine and can be prevented by increasing fluids, potassium, and magnesium. Hence, milk prevents the risk of having kidney stones.