Should dairy form part of a healthy diet? And what about milk alternatives?
Should dairy form part of a healthy diet? And what about milk alternatives?
Our focus on health and wellness has sparked questions around the nutritional value of dairy - and are plant-based alternatives as nutritious as traditional milk?
This content was originally produced by Guardian Labs Australia to a brief agreed with and paid for by Dairy Australia. This content was first published on 22/05/2019.
Few food groups have been as central to health as dairy. Cow’s milk, which was first consumed by dairy farming communities in Europe nearly 7,500 years ago, has long played a starring role in human nutrition. This is thanks to the fact that milk, along with staples such as cheese and yoghurt, is a powerful source of micronutrients. Dairy also includes high-quality amino acids and calcium that are essential to healthy muscles and bones.
But despite this history, dairy’s place in a balanced diet has come under scrutiny over the past few years. A new focus on wellness as well as a growing suspicion of lactose (a sugar that naturally occurs in dairy foods) have seen some consumers opt for plant-based alternatives such as soy, almond, rice and oat milk. Sure, this boom in milk alternatives, which can consist of ten or more ingredients, has given consumers more control and choice. However, it has also sparked misconceptions about dairy and untested assumptions about the nutrition of dairy alternatives. Our expert panel puts these to the test.
We put it to the panel: Should dairy form part of a healthy diet?
Vilifying food groups is dangerous
Dr Tim Crowe: Milk is an excellent source of protein and the particular protein it contains is [very effective] for building muscle. Good-quality sources of protein can help preserve the muscle loss [we face] during ageing. Cow’s milk also contains a whole range of nutrients including calcium, potassium and vitamin B-12. B-12 is important because it is involved in nerve transmission and in the production of red blood cells.
Soy is also a good source of protein, but you have to fortify it with calcium for it to truly substitute for dairy. Although oat and almond milk are fine in cooking, they offer poor substitutes for the nutrients present in cow’s milk.
There’s also a myth that dairy causes inflammation but according to clinical trials, dairy is actually anti-inflammatory. Unless you have an intolerance, there are enough things to worry about in the Western world than whether or not a nutritious food is causing any health problems. And even if you’re lactose intolerant, you don’t have to cut out dairy altogether – you can still enjoy a small amount of yoghurt and cheese.
Dr Tim Crowe is a research scientist
Dairy can be part of a balanced diet
Melissa Leong: I think that the blanket statement that ‘humans weren’t designed to consume dairy’ is a bit trite. If you are intolerant or don’t feel great consuming a particular food, then make a choice that’s right for you to eat less of it or cut it out. But deciding that all humans should break up with dairy? I’ll hold onto my latte for now, thanks.
Nuts are also beneficial to diets. But it’s fairly logical to assume that there’s a difference between eating a whole, unprocessed nut, and when you crush it, remove the fibre and roughage, dilute it with water, add stabilisers, salt or sweetener and drink it as a nutty beverage.
As a food writer, I have to be open to eating anything and everything. Dairy plays a huge role in classic cookery technique, so it would be remiss of me not to acknowledge the part it has to play in making good food, great. But I also believe in eating from all food groups in moderation. I don’t eat dairy daily, but there’s almost always good quality butter, milk and yoghurt in my fridge at home. I might whip yoghurt to make a creamy, tangy dressing, or top it with fruit for breakfast, add milk to tea, and yep, you guessed it, the only Marge in my house is on The Simpsons.
Melissa Leong is a food writer and television presenter.
Dairy and plant-based alternatives both offer health benefits
Melanie McGrice: As a prenatal dietician, one of the biggest myths I hear is that milk can cause infertility. I have looked closely at the research and as it currently stands cow’s milk products seem to be pro-fertility as opposed to causing infertility. Often, people just look at one study not the body of research as a whole.
Milk is also rich in micronutrients, particularly in calcium which is difficult to obtain naturally from other foods. It also contains key micronutrients including iron and zinc. As much as I believe that milk alternatives can be very healthy, they also require added supplementary calcium. Many people believe that non-dairy alternatives are healthier than cow’s milk and that they are a milk rather than a juice.
People often [suggest] eating green leafy vegetables as an alternative – you’d have to eat eighteen heads of broccoli a day to get the same calcium intake as a glass of milk. Our calcium requirements increase as we age and consuming it reduces the risk of osteoporosis, a main cause of women going into nursing homes.
Melanie McGrice is a fertility and prenatal dietitian.
Our panel concurred that dairy can be part of a balanced diet. There’s no doubt that plant-based alternatives can be healthy but these are no substitute for cow’s milk, unless they are fortified with calcium, or unless consumers seek out nutrients elsewhere. And then there’s the sugar and salt additives found in milk alternatives to think about. Ultimately, challenging spurious claims and paying attention to personal bodily requirements, can empower smarter decisions about nutrition — now and into the future.
What matters to you, matters to us too. Learn more about Australian dairy from Dairy Australia.
Original publication date: 22/05/2019
The dairy food group is part of a healthy diet that includes a variety of foods.
