As promised last week, a follow-up blog on dairy on which dairy to eat if you do choose to consume it. Although there are valid arguments for why dairy is not an ideal food for everyone (see Blog 1 from last week), we must acknowledge that dairy does have nutrition (which could of course be gotten from other sources too). For those who consume dairy though, I’ll discuss the benefits of it and how to maximize on nutrition by being selective over which dairy to consume.
All Dairy was Not Created Equal
Some people we have grown up learning that milk is essential for healthy bones and calcium and that all kids must drink it. No doubt, dairy products do contain many nutrients- proteins, fatty acids, vitamin D, B12, potassium, and phosphorous to name a few. Whole milk is very nutritious. Fatty dairy products like cheese and butter have a nutrient composition that is quite different from milk though. The nutrient composition also varies depending on what the cows ate and how they were raised, especially when it comes to the fatty components. The nutrient composition also varies depending on what the cows ate and how they were raised, especially when it comes to the fatty components. Cows that are raised on pasture and fed grass have more Omega-3 fatty acids also much higher in fat soluble vitamins, especially Vitamin K2, a nutrient that is incredibly important for regulating calcium metabolism and has major benefits for both bone and heart health. These healthy fats and fat-soluble vitamins are not present in low-fat or skim dairy products, which are often loaded with sugar to make up for the lack of flavor caused by removing the fat. Consumption of full-fat dairy is actually linked to a reduced risk of obesity. In countries where cows eat mostly grass, full-fat dairy products are associated with major reductions in heart disease risk.
Bottom line- If you’re going to consume dairy for its nutrients, consume products made of whole milk rather than skim or fat-free and always get organic, grass-fed, hormone-free dairy. Even better than these are fermented dairy products like yogurt and kefir because they contain probiotic bacteria that can have numerous health benefits.
Ghee, a form of clarified butter originating in India, is considered a very healing food. Modern science now verifies what ancient Indian Ayurvedic medicine has said for thousands of years. Now here is your excuse to eat butter that tastes amazing! Ghee has a high smoke point so you can cook and fry with ghee and it will not break down into free radicals like many other oils. Ghee does not spoil easily so does not need refrigeration. Some ghee mixtures last up to 100 years! Ghee is made from butter but the milk solids and impurities have been removed so most people who are lactose or casein intolerant have no issue with ghee! Ghee is rich in the oil soluble vitamins A and E. Ghee is rich in K2 and CLA (Conjugated Linoleic Acid) – an antioxidant with anti-viral properties if it is sourced from grass fed cows. Ghee is Nutritionally Rich Like coconut oil and is rich in medium chain fatty acids which are absorbed directly to the liver (like carbs) and burnt as energy. Athletes can use ghee as a consistent energy source. Get this- you can lose weight by eating butter! The energy from these medium chain fatty acids can be used to burn other fats in the system and lose weight. Ghee (unlike other oils) is rich in butyric acid, a short chain fatty acid. Beneficial intestinal bacteria convert fiber into butyric acid and then use that for energy and intestinal wall support. A healthy body therefore makes it own form of ‘ghee’ but you can aid that greatly by just consuming it. I could go on and on until “the cow’s come home” about ghee. I urge you to try it. You can find it at many groceries stores now and certainly at Indian stores and online such as at amazon.com. Make sure to buy organic ghee from grass fed sources.
We’d love to hear from you!
· What has your experience been with dairy?
· Do you feel like making any changes with your dairy purchases?
· DO YOU FEEL AFRAID TO CONSUME WHOLE MILK PRODUCTS because you’ve been taught that fat=bad??
· Do you have any questions or concerns on how eating the right fats can actually allow you to lose weight?