In This ArticleView AllIn This ArticleWhat Is Dairy—and Is It Healthy?What Happens When You Eat Dairy Every DayYou’ll feel the symptoms if you’re lactose intolerant.What to Look for When Choosing DairyFAQs
In This ArticleView All
View All
In This Article
What Is Dairy—and Is It Healthy?
What Happens When You Eat Dairy Every Day
You’ll feel the symptoms if you’re lactose intolerant.
What to Look for When Choosing Dairy
FAQs
If your “For You” page on TikTok is as wellness-centric as ours has become, chances are high that you’ve scrolled past at least a few folks claiming that dairy is inflammatory. They claim that if you ditch it, you’ll be guaranteed to have more balanced hormones, clearer skin and lower risk for disease and to lose weight.
While it’s true that dairy will cause inflammation if you’re allergic to it—just like any food or drink would if you have an allergy or strong intolerance—EatingWelldietitians are firm believers that dairy can definitely be part of a healthy diet. Plus, there’s so much science to stand behind it, that we’ve actually created a guide to the4 best dairy foods to eat every week. That’s because dairy, even the full-fat kind, has been found to have a small but statistically significantanti-inflammatory effectin the body, according to a 2017 review of 52 human clinical trials published inCritical Reviews in Food Science and Nutrition.
But what happens when you consume dairy daily?
Ahead, learn more about all of your options in the dairy category, then discover what happens when you include a serving or more each day as part of your typicalmeal plan. Then, we’ll share the scoop about how to select the healthiest dairy sources if you decide to add (or add more) dairy to your diet.
Think back to your grade school days, when you were taught about either the food pyramid orMyPlate. Can you recall the different sections? In addition to fruits, vegetables, grains, protein and fat, dairy is among them.
The USDA’s dairy suggestions do not include foods that have little calcium and high fat content (such as cream cheese, sour cream, cream and butter), clarifiesRoxana Ehsani, M.S., RD, CSSD, a Miami-based board-certified sports dietitian. So the official dairy group includes milk, yogurt, cheese, lactose-free milk, and fortified soymilk and soy yogurt.
“Many people feel very strongly towards dairy; some are opposed to consuming it, while others understand the value of its health benefits and consume it daily to reap its benefits of being rich in protein, calcium and vitamin D,” Ehsani explains.
Getty Images
Each year,moreandmorescientificresearchis starting to surface about the health benefits of dairy, addsLauren Harris-Pincus, M.S., RDN, a New Jersey-based registered dietitian, founder ofNutritionStarringYOU.com, and author ofThe Everything Easy Pre-Diabetes Cookbook. Beyond scoring some protein, calcium and vitamin D, research suggests that those who consume dairy in moderation may have healthier outcomes, from lower risk ofcardiovascular diseasetofewer struggles with weight maintenance or loss, addsCaroline Thomason, RD, CDCES, a Warrenton, Virginia-based registered dietitian who helps women stop dieting and find confidence with food.
While there isn’t an agreed-upon consensus about the definition of the term “healthy,” Harris-Pincus declares that dairy is “nutrient-rich, meaning that it contains a significant amount of essential nutrients, vitamins and minerals for the calories it provides.”
What Happens to Your Body If You Drink Milk Every Day
Another delightful feature of viewing the dairy category as a whole is that you can select from a variety of sources of dairy to get your daily dose. Read on for more about what happens if you eat or drink dairy daily, and stay tuned for more ideas about how to mix things up to maximize your health benefits.
You’ll be closer to meeting the mark for several nutrients Americans often fall short on.
The USDA’s 2020 to 2025Dietary Guidelines for Americansnotes that many of us fall short in certain areas deemed “nutrients of concern” since so few of us meet our recommended mark. These include calcium, vitamin D, fiber and potassium, plus iron and folate for certain age groups. Most sources of dairy deliver three of those—calcium, vitamin D and potassium—in one convenient package.
Calcium and vitamin D team up to bolster healthy bones, and potassium acts as an important electrolyte and helps maintain healthy blood pressure, Ehsani explains. All dairy products contain varying levels of calcium and potassium naturally; be sure to look for fortified dairy, when possible, to get your dose of D.
You’ll score a punch of protein.
Proteinplays a role in muscle growth, supplies energy and acts as the building blocks for every cell in our body. If you skimp on this macronutrient, you’re at risk for a weaker immune system, muscle loss, potentially weaker bones and more.
“Protein can keep you feeling full and satisfied for longer too,” Ehsani says.
Since this protein comes paired with carbohydrates (as a reminder, lactose is the name for the natural sugar in dairy, which is technically a carb), dairy is one of the best post-workout options to promote muscle recovery Thomason says.
What to Eat Before, During and After a Workout
Depending on the dairy, you may get a gut-health boost.
Gut health’s impact doesn’t stop at the lining of our stomachs. Studies suggest that our microbiome—the array of good bacteria that reside inside us—affects sleep,weight,digestion, immune health,moodand more.
“Some people experience a lactose intolerance, meaning that their gut does not make sufficient lactase enzymes to break down the lactose in dairy to its simple sugars—glucose and galactose. These folks may experience unpleasant symptoms such as cramping, gas and diarrhea,” Harris-Pincus adds.
That said, lactose intolerance exists on a spectrum, Thomason says. Some dairy foods may not impact individuals with lactose intolerance at all or as much. Most yogurts, hard cheeses and ghee are naturally lower in lactose; milk has the most.
“The higher the carbohydrate content of the dairy source, the more lactose it contains,” Harris-Pincus advises.
If even the lower-lactose items cause digestive distress, try a2 Milk. This contains the lactase enzyme to break down lactose for you. Or Fairlife and Green Valley Creamery products are lactose-free.
You could overdo it on saturated fat and sodium.
It’s worth peeking at the nutrition label to ensure the dairy products you eat regularly fit into your overall health goals, as they vary in saturated fat and sodium content.
“Most cheeses tend to be high in saturated fat, unless you choose low-fat or nonfat varieties,” Ehsani says. “Those tend to be high in sodium, though. If consumed in excess, sodium isn’t great for your blood pressure or heart health.”
5 Reasons Cheese Is Actually Good for Your Health
Depending on your medical history, calorie needs, age and activity level, your ideal choices might vary, but there are some general best practices for choosing healthy dairy sources, the dietitians we spoke with agree. When scanning dairy nutrition labels, note the serving size and seek out items that have:
Then, to put that dairy to good use, consider these suggestions from Thomason:
What Happens to Your Body When You Eat Enough Fruits and Vegetables
The Bottom Line
There’s a lot of fear-mongering and conflicting information about dairy online, Thomason says, but if you love dairy, there’s no reason to avoid it. In fact, the current dietary recommendations suggest slotting in three servings of dairy daily as part of a balanced, healthy diet. Plus, if you eat dairy daily, you’ll have a head start on important nutrients including protein, vitamin D and calcium.
Craving some inspiration? We have hundreds ofhealthy dairy recipesin theEatingWellarchives. Fan favorites include ourBerry-Kefir Smoothie,One-Pot Spinach, Chicken Sausage and Feta Pasta,Loaded Cucumber and Avocado Sandwich(with ricotta),Butternut Squash Soup with Apple Grilled Cheese Sandwiches,Baked Mac and Cheese(with milk, cottage cheese and shredded Cheddar) and Mixed-Berry Frozen Yogurt Bark.
Frequently Asked QuestionsSome people can’t digest lactose, the sugar found in milk products, so consuming it daily may cause uncomfortable digestive complaints such as gas, diarrhea and bloating, Ehsani says. As long as you’re not lactose intolerant, there’s no need to steer clear. (P.S. Here’s how to tell if you might be lactose intolerant—and what to eat if you are.)Consuming three servings of dairy daily is recommended as part of a balanced diet. One serving of dairy for an adult looks like:1 cup yogurt or kefir1 cup milk or soymilk1½ ounces cheese⅓ cup shredded cheese2 cups cottage cheese (½ cup cottage cheese is defined as equal to ¼ cup milk)1½ cups of ice cream (a scoop of ice cream is defined as equal to ⅓ cup milk)If you’re not intolerant, the only side effect you might notice after consuming more than the three recommended daily servings of dairy might be weight gain (from the extra calories) or “crowding out” items from other food groups since you might be too full to consume other nutrients. That said, the protein and fat in dairy will likely promote enough satisfaction that these side effects don’t occur.“Many types of dairy are high in protein and fat, two filling nutrients that help regulate our appetite throughout the day,” Thomason says.
Frequently Asked Questions
Some people can’t digest lactose, the sugar found in milk products, so consuming it daily may cause uncomfortable digestive complaints such as gas, diarrhea and bloating, Ehsani says. As long as you’re not lactose intolerant, there’s no need to steer clear. (P.S. Here’s how to tell if you might be lactose intolerant—and what to eat if you are.)
Consuming three servings of dairy daily is recommended as part of a balanced diet. One serving of dairy for an adult looks like:1 cup yogurt or kefir1 cup milk or soymilk1½ ounces cheese⅓ cup shredded cheese2 cups cottage cheese (½ cup cottage cheese is defined as equal to ¼ cup milk)1½ cups of ice cream (a scoop of ice cream is defined as equal to ⅓ cup milk)
Consuming three servings of dairy daily is recommended as part of a balanced diet. One serving of dairy for an adult looks like:
If you’re not intolerant, the only side effect you might notice after consuming more than the three recommended daily servings of dairy might be weight gain (from the extra calories) or “crowding out” items from other food groups since you might be too full to consume other nutrients. That said, the protein and fat in dairy will likely promote enough satisfaction that these side effects don’t occur.“Many types of dairy are high in protein and fat, two filling nutrients that help regulate our appetite throughout the day,” Thomason says.
If you’re not intolerant, the only side effect you might notice after consuming more than the three recommended daily servings of dairy might be weight gain (from the extra calories) or “crowding out” items from other food groups since you might be too full to consume other nutrients. That said, the protein and fat in dairy will likely promote enough satisfaction that these side effects don’t occur.
“Many types of dairy are high in protein and fat, two filling nutrients that help regulate our appetite throughout the day,” Thomason says.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
