The amount of dairy we consume varies greatly in different parts of the world. For example, Finland, Sweden and the Netherlands are the main consumers of milk per person, while the inhabitants of Morocco, Maldives and South Sudan consume the least. This may make you wonder if you really need to continue to include dairy in your daily diet. Or maybe you are thinking of quitting altogether? It is worth remembering that nutritionists recommend consuming two to three servings of dairy a day. We are going to analyze some of the reasons.
Dairy products are an easily accessible source of calcium
Calcium is the most abundant mineral in our body and is an essential nutrient for maintaining healthy bones. In addition, it is not only important for the growth of children, but it is also essential throughout life for many reasons, including the prevention of osteoporosis over the years. However, many adults in the West do not get enough calcium. Consuming dairy products is an easy way to increase your calcium intake . For example, a natural yogurt contains 20% of the necessary daily calcium, as well as other nutrients such as protein, vitamin B12 and phosphorus , among others. And, in addition to being available in any supermarket, dairy products are relatively inexpensive and tasty.
Some dairy products, like yogurt, are easier to digest than milk
Are you having a hard time digesting lactose and worried about having to exclude dairy from your diet? Well, maybe you don’t have to. Thanks to naturally occurring live bacteria, the lactose in yogurt breaks down and is easier to digest, even for people who have difficulty digesting lactose.5 Aged cheeses also contain less lactose than milk due to the fermentation process .6 So, there are many alternatives you can try to continue consuming dairy.
Yogurt can be used in low-fat cooking
Do you think you have to give up dairy because you are on a low-fat diet ? Well, it is not necessary! Many products (like some cheeses and yogurts) are made with skim milk. In addition, yogurt can be used in sauces, cakes and as a base for chopping sauces or marinades, as a low-fat alternative to butter or cream. One study even found that people who ate more than seven yogurts a week were 20% less likely to be overweight or obese.7 So why not try yogurt?
Dairy products are versatile and fun to eat
Dairy products are not only tasty, high in calcium, and easy to eat just the way they are, but they are also incredibly versatile. You can make a sauce for almost any cheese, yogurt, or milk dish, use yogurt or milk to make tasty drinks, sprinkle different types of cheese on salads, or melt it over potatoes or pasta to enjoy the many nutritional benefits of dairy. The possibilities are endless! Dairy products are also easy to grab and eat as a snack away from home or even perfect as a healthy snack. Why not try adding some fruit or nuts? In one study, yogurt, fruit, nuts, and seeds were found to have good nutritional density.
YOGURT: AN ALLY FOR A HEALTHY LIFESTYLE
DID YOU KNOW … PEOPLE WHO CONSUME YOGURT ON A REGULAR BASIS TEND TO HAVE HEALTHIER LIFESTYLES THAN THOSE WHO DO NOT. IN ONE STUDY IT WAS FOUND THAT THOSE WHO CONSUME MORE THAN FOUR SERVINGS OF YOGURT A WEEK ARE ALSO MORE PHYSICALLY ACTIVE DURING THEIR LEISURE TIME.