The Dairy Matrix
There’s much more to dairy than the nutrients it contains.
In recent years nutrition science has shifted focus from single nutrients to researching the effect whole foods have on our health. For many foods the nutrient content does not necessarily predict its health properties.
Foods consist of lots of different nutrients and components that sit within complex physical structures. The ‘Food Matrix’ describes a food in terms of both its physical structure, its nutrient content and how these nutrients interact together.
This is especially true when it comes to dairy foods like milk, cheese and yoghurt. Scientists and nutritionists are recognising that the effects of dairy foods go beyond the benefits of the individual nutrients they contain. The whole dairy food is greater than the sum of its parts and the unique ‘Dairy Matrix’ is responsible for its many health benefits.
The dairy matrix and health benefits
Explore how dairy’s unique mix of nutrients supports key areas of health.
Bone
We all know calcium is important to build and maintain strong bones, however calcium from dairy foods appears more beneficial than other forms. Why is this?
As well as being the top source of calcium in the Australian diet, milk, cheese and yoghurt each contain a unique matrix of other nutrients such as phosphorus and protein that work together with calcium to support healthy bones.
Let’s look at the science. Studies have shown calcium from dairy foods has greater effects than equivalent calcium supplements on bone mineral density – a marker of bone strength1. The science suggests that the protein and lactose in dairy may enhance calcium balance by promoting absorption.
References
- Bonjour et al (2011) J Am Coll Nutr. 30:438S-448
Muscle
Milk and other dairy foods naturally contain a matrix of nutrients and bioactive factors which interact to help rehydrate, refuel and repair after exercise.
When it comes to muscle, milk, yoghurt and cheese contain high-quality proteins (whey and casein) that provide all the essential amino acids needed to build and maintain muscle mass.
Think of it as recovery, powered by teamwork.
Studies have now shown that consuming milk after resistance training promotes more muscle gain than other protein sources1.
This effect cannot be explained by single nutrients in dairy. It’s the whole dairy matrix that makes the difference.
References
- Wilkinson et al (2006) Am J Clin Nutr. 85:1031-1040
Heart
Dairy foods naturally contain different amounts of fat. In the past, health organisations have recommended choosing reduced-fat options.
But fat isn’t the full story.
More recent science shows eating milk, cheese and yoghurt, regardless of the fat content, does not increase the risk of heart disease. The Heart Foundation now recommends all types of milk, cheese and yoghurt for healthy people.
Some evidence even shows a protective relationship between consumption of dairy and heart disease. A recent study confirmed that eating 40g of cheese (two slices) is linked to a 10 percent reduction in the risk of heart disease1.
The explanation is thought to be the interactions between components of the cheese matrix, including calcium, phosphorus, the milk fat structure and starter cultures, which together offset the impact of saturated fat.
References
- Chen et al (2017) Eur J Nutr. 2017;56:2565-2575
Gut
Fermented dairy products, such as yoghurt and kefir can have a positive effect on gut health. People with diagnosed lactose intolerance seem to tolerate yoghurt better than milk.
That’s thanks to yoghurt’s unique dairy matrix, which slows gut transit time, helping with nutrient absorption and reducing stomach upset.
It also comes down to live bacteria. The fermentation process enhances the nutritive and bioactive properties of yoghurt, offering benefits that go beyond digestion.
Weight
According to the Australian Dietary guidelines, eating milk, cheese and yoghurt as part of a healthy, balanced diet is not linked with weight gain or obesity.
Several studies have also shown that including these dairy foods in a reduced energy diet can promote healthy weight loss, while keeping lean muscle mass1.
This is due to dairy’s natural matrix of protein, calcium and other milk components such as conjugated linoleic acid (CLA), medium-chain fatty acids and bioactive peptides which help with appetite regulation, building lean body mass and reducing body fat.
Put simply? Dairy can help your clients feel fuller, stronger and more satisfied.
References
- Abargouei et al (2012) Int J Obes. 36(12):1485-93