Despite dairy alternatives like oat milk and coconut milk yogurt growing in popularity, dairy products have a lot of nutritional benefits. They generally contain all threemacronutrientswhile also being a key source of certain micronutrients like calcium. In this article, we’ll highlight dairy products you should consider regularly incorporating into your diet and share their nutritional benefits.Recipe Pictured:Pecan-Cherry Toasted Muesli Yogurt CupsWhy Is Dairy Good for You?Dairy products are one of five food groups included inMyPlate, the USDA’s visual guideline for preparing nutritionally well-rounded meals. Not only are dairy products generally nutritionally well-rounded—containing a combination of carbs, protein and fat—they also include important micronutrients. Most notably, they are a good source of calcium and phosphorus, which are critical for bone health, andpotassium, a mineral essential for blood pressure management. Fortified dairy milk is also a good source of vitamin D, a nutrient many Americans lack, according to a 2018 study published inCureus. The protein and calcium in dairy products are highly bioavailable, per a 2021 review inNutrients, meaning your body can absorb them more efficiently than most plant-based alternatives.Many people worry that dairy causes acne; however, no high-quality research supports this. In fact, theAmerican Academy of Dermatologydoes not recommend any specific dietary changes to manage acne. Another common concern is heart health; however, dairy products are generally found to have a neutral effect on heart health. For example, in a 2018 study in theBritish Journal of Nutrition, the consumption of most dairy products had no association with heart disease risk. Fermented dairy products were even associated with reduced risk for heart disease. There is also no high-quality research to support the idea thatdairy causes inflammation. However, you could have alactose intoleranceif you experience digestive upset when having dairy. Consult with your health care provider to discuss a potential diagnosis, and you might want to try using lactose-free milk or products like yogurt or kefir, whose lactose content is minimal.Can You Eat Cheese If You Have Heart Disease?Victor Protasio4 Dairy Products You Should Eat Every WeekCheeseNot only is cheese delicious, but it is also rich in calcium and protein. It is very low in carbohydrates and rich in fats. According to theUSDA, one slice of Cheddar cheese contains about 10% of the daily value of calcium, 4 grams of protein and 5 grams of fat. The fat in cheese is primarily saturated fat, so be sure to also eat sources of unsaturated fat throughout the week to reduce your risk of cardiovascular disease and fatty liver. Additionally, you can always chooselow-saturated-fat cheesesif you prefer. The2020-2025 Dietary Guidelines for Americansrecommends limiting saturated fat to 10% of your total caloric intake. Cheese can easily beadded to saladsand sandwiches or eaten as a snack with nuts, crackers or fruit. Combining it with carbohydrates can promote a nutritionally well-rounded meal or snack.MilkCow’s milk comes in fat-free, low-fat, reduced-fat or whole-fat varieties. Per the USDA,fat-free or skim milkcontains no fat, whereaswhole milkcontains about 4.6 grams of saturated fat per cup. All varieties are nutritionally well-rounded, containing carbohydrates and protein as well. This makes them a great post-workout snack! Milk is also rich in calcium and typically fortified with vitamin D.The 7 Healthiest Milks, According to a DietitianPlain YogurtNot only is yogurt a good source of protein, but it also contains probiotics. Probiotics are microorganisms found in fermented foods that are especiallyimportant for gut health. They support the good bacteria in your gut that promote healthy digestion. There are a lot of yogurt options out there with varying macronutrient profiles. For example, Greek or skyr yogurts contain the highest amount of protein and have a thicker consistency than traditional yogurt. The best option for you will depend on your taste preferences and unique nutritional needs. All are a good source of calcium too! However, be sure to read the nutrition label and choose an option with little to no added sugar. You might consider havingyour yogurt with fruit, nuts or seedsfor fiber and granola for carbohydrates to make a well-rounded snack or breakfast.KefirKefir, like yogurt, is agreat source of probiotics. Kefir has a texture similar to drinkable yogurt, but it has a more tangy taste. Not only is it a good source of probiotics, but it is lactose-intolerance friendly, containing only trace amounts of lactose. It is also rich in protein and calcium and is often fortified with vitamin D. There may be many more health benefits of kefir, such as reducing cholesterol and inflammation. However, as a 2021 systemic review published inOxidative Medicine and Cellular Longevityexplains, the current research is weak, and further clinical research is needed to strengthen the evidence of these possible benefits. Kefir mixed with fruit, like berries, makes for agreat post-workout snacksince it contains both protein and carbohydrates.The Bottom LineDespite many consumers turning tonondairy alternatives, dairy products have a lot of nutritional benefits. With a variety of dairy options out there, including ones suitable for lactose intolerance, you can probably find something that works for you regardless of your dietary needs or taste preferences. It is especially worth adding dairy to your weekly intake for its highly bioavailable calcium, a nutrient important for bone health and the prevention of osteoporosis.What Happens to Your Body If You Drink Milk Every DayWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Despite dairy alternatives like oat milk and coconut milk yogurt growing in popularity, dairy products have a lot of nutritional benefits. They generally contain all threemacronutrientswhile also being a key source of certain micronutrients like calcium. In this article, we’ll highlight dairy products you should consider regularly incorporating into your diet and share their nutritional benefits.Recipe Pictured:Pecan-Cherry Toasted Muesli Yogurt CupsWhy Is Dairy Good for You?Dairy products are one of five food groups included inMyPlate, the USDA’s visual guideline for preparing nutritionally well-rounded meals. Not only are dairy products generally nutritionally well-rounded—containing a combination of carbs, protein and fat—they also include important micronutrients. Most notably, they are a good source of calcium and phosphorus, which are critical for bone health, andpotassium, a mineral essential for blood pressure management. Fortified dairy milk is also a good source of vitamin D, a nutrient many Americans lack, according to a 2018 study published inCureus. The protein and calcium in dairy products are highly bioavailable, per a 2021 review inNutrients, meaning your body can absorb them more efficiently than most plant-based alternatives.Many people worry that dairy causes acne; however, no high-quality research supports this. In fact, theAmerican Academy of Dermatologydoes not recommend any specific dietary changes to manage acne. Another common concern is heart health; however, dairy products are generally found to have a neutral effect on heart health. For example, in a 2018 study in theBritish Journal of Nutrition, the consumption of most dairy products had no association with heart disease risk. Fermented dairy products were even associated with reduced risk for heart disease. There is also no high-quality research to support the idea thatdairy causes inflammation. However, you could have alactose intoleranceif you experience digestive upset when having dairy. Consult with your health care provider to discuss a potential diagnosis, and you might want to try using lactose-free milk or products like yogurt or kefir, whose lactose content is minimal.Can You Eat Cheese If You Have Heart Disease?Victor Protasio4 Dairy Products You Should Eat Every WeekCheeseNot only is cheese delicious, but it is also rich in calcium and protein. It is very low in carbohydrates and rich in fats. According to theUSDA, one slice of Cheddar cheese contains about 10% of the daily value of calcium, 4 grams of protein and 5 grams of fat. The fat in cheese is primarily saturated fat, so be sure to also eat sources of unsaturated fat throughout the week to reduce your risk of cardiovascular disease and fatty liver. Additionally, you can always chooselow-saturated-fat cheesesif you prefer. The2020-2025 Dietary Guidelines for Americansrecommends limiting saturated fat to 10% of your total caloric intake. Cheese can easily beadded to saladsand sandwiches or eaten as a snack with nuts, crackers or fruit. Combining it with carbohydrates can promote a nutritionally well-rounded meal or snack.MilkCow’s milk comes in fat-free, low-fat, reduced-fat or whole-fat varieties. Per the USDA,fat-free or skim milkcontains no fat, whereaswhole milkcontains about 4.6 grams of saturated fat per cup. All varieties are nutritionally well-rounded, containing carbohydrates and protein as well. This makes them a great post-workout snack! Milk is also rich in calcium and typically fortified with vitamin D.The 7 Healthiest Milks, According to a DietitianPlain YogurtNot only is yogurt a good source of protein, but it also contains probiotics. Probiotics are microorganisms found in fermented foods that are especiallyimportant for gut health. They support the good bacteria in your gut that promote healthy digestion. There are a lot of yogurt options out there with varying macronutrient profiles. For example, Greek or skyr yogurts contain the highest amount of protein and have a thicker consistency than traditional yogurt. The best option for you will depend on your taste preferences and unique nutritional needs. All are a good source of calcium too! However, be sure to read the nutrition label and choose an option with little to no added sugar. You might consider havingyour yogurt with fruit, nuts or seedsfor fiber and granola for carbohydrates to make a well-rounded snack or breakfast.KefirKefir, like yogurt, is agreat source of probiotics. Kefir has a texture similar to drinkable yogurt, but it has a more tangy taste. Not only is it a good source of probiotics, but it is lactose-intolerance friendly, containing only trace amounts of lactose. It is also rich in protein and calcium and is often fortified with vitamin D. There may be many more health benefits of kefir, such as reducing cholesterol and inflammation. However, as a 2021 systemic review published inOxidative Medicine and Cellular Longevityexplains, the current research is weak, and further clinical research is needed to strengthen the evidence of these possible benefits. Kefir mixed with fruit, like berries, makes for agreat post-workout snacksince it contains both protein and carbohydrates.The Bottom LineDespite many consumers turning tonondairy alternatives, dairy products have a lot of nutritional benefits. With a variety of dairy options out there, including ones suitable for lactose intolerance, you can probably find something that works for you regardless of your dietary needs or taste preferences. It is especially worth adding dairy to your weekly intake for its highly bioavailable calcium, a nutrient important for bone health and the prevention of osteoporosis.What Happens to Your Body If You Drink Milk Every Day
Despite dairy alternatives like oat milk and coconut milk yogurt growing in popularity, dairy products have a lot of nutritional benefits. They generally contain all threemacronutrientswhile also being a key source of certain micronutrients like calcium. In this article, we’ll highlight dairy products you should consider regularly incorporating into your diet and share their nutritional benefits.
Recipe Pictured:Pecan-Cherry Toasted Muesli Yogurt Cups
Why Is Dairy Good for You?
Dairy products are one of five food groups included inMyPlate, the USDA’s visual guideline for preparing nutritionally well-rounded meals. Not only are dairy products generally nutritionally well-rounded—containing a combination of carbs, protein and fat—they also include important micronutrients. Most notably, they are a good source of calcium and phosphorus, which are critical for bone health, andpotassium, a mineral essential for blood pressure management. Fortified dairy milk is also a good source of vitamin D, a nutrient many Americans lack, according to a 2018 study published inCureus. The protein and calcium in dairy products are highly bioavailable, per a 2021 review inNutrients, meaning your body can absorb them more efficiently than most plant-based alternatives.
Many people worry that dairy causes acne; however, no high-quality research supports this. In fact, theAmerican Academy of Dermatologydoes not recommend any specific dietary changes to manage acne. Another common concern is heart health; however, dairy products are generally found to have a neutral effect on heart health. For example, in a 2018 study in theBritish Journal of Nutrition, the consumption of most dairy products had no association with heart disease risk. Fermented dairy products were even associated with reduced risk for heart disease. There is also no high-quality research to support the idea thatdairy causes inflammation. However, you could have alactose intoleranceif you experience digestive upset when having dairy. Consult with your health care provider to discuss a potential diagnosis, and you might want to try using lactose-free milk or products like yogurt or kefir, whose lactose content is minimal.
Can You Eat Cheese If You Have Heart Disease?
Victor Protasio
4 Dairy Products You Should Eat Every Week
Cheese
Not only is cheese delicious, but it is also rich in calcium and protein. It is very low in carbohydrates and rich in fats. According to theUSDA, one slice of Cheddar cheese contains about 10% of the daily value of calcium, 4 grams of protein and 5 grams of fat. The fat in cheese is primarily saturated fat, so be sure to also eat sources of unsaturated fat throughout the week to reduce your risk of cardiovascular disease and fatty liver. Additionally, you can always chooselow-saturated-fat cheesesif you prefer. The2020-2025 Dietary Guidelines for Americansrecommends limiting saturated fat to 10% of your total caloric intake. Cheese can easily beadded to saladsand sandwiches or eaten as a snack with nuts, crackers or fruit. Combining it with carbohydrates can promote a nutritionally well-rounded meal or snack.
Milk
Cow’s milk comes in fat-free, low-fat, reduced-fat or whole-fat varieties. Per the USDA,fat-free or skim milkcontains no fat, whereaswhole milkcontains about 4.6 grams of saturated fat per cup. All varieties are nutritionally well-rounded, containing carbohydrates and protein as well. This makes them a great post-workout snack! Milk is also rich in calcium and typically fortified with vitamin D.
The 7 Healthiest Milks, According to a Dietitian
Plain Yogurt
Not only is yogurt a good source of protein, but it also contains probiotics. Probiotics are microorganisms found in fermented foods that are especiallyimportant for gut health. They support the good bacteria in your gut that promote healthy digestion. There are a lot of yogurt options out there with varying macronutrient profiles. For example, Greek or skyr yogurts contain the highest amount of protein and have a thicker consistency than traditional yogurt. The best option for you will depend on your taste preferences and unique nutritional needs. All are a good source of calcium too! However, be sure to read the nutrition label and choose an option with little to no added sugar. You might consider havingyour yogurt with fruit, nuts or seedsfor fiber and granola for carbohydrates to make a well-rounded snack or breakfast.
Kefir
Kefir, like yogurt, is agreat source of probiotics. Kefir has a texture similar to drinkable yogurt, but it has a more tangy taste. Not only is it a good source of probiotics, but it is lactose-intolerance friendly, containing only trace amounts of lactose. It is also rich in protein and calcium and is often fortified with vitamin D. There may be many more health benefits of kefir, such as reducing cholesterol and inflammation. However, as a 2021 systemic review published inOxidative Medicine and Cellular Longevityexplains, the current research is weak, and further clinical research is needed to strengthen the evidence of these possible benefits. Kefir mixed with fruit, like berries, makes for agreat post-workout snacksince it contains both protein and carbohydrates.
The Bottom Line
Despite many consumers turning tonondairy alternatives, dairy products have a lot of nutritional benefits. With a variety of dairy options out there, including ones suitable for lactose intolerance, you can probably find something that works for you regardless of your dietary needs or taste preferences. It is especially worth adding dairy to your weekly intake for its highly bioavailable calcium, a nutrient important for bone health and the prevention of osteoporosis.
What Happens to Your Body If You Drink Milk Every Day
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