Is It Appropriate To Include Dairy Products In The Diet?

Diet Tips

There is a great controversy at the moment about whether dairy products are positive foods with great benefits or if, on the contrary, they would be more effective substitution for other types of foods.

The organizations related to health defend that dairy products are fundamental for is it safe to buy antabuse online informative post bone health, but other experts do not think the same and think that milk and its products should be avoided. The problem is that not all dairy products are the same, and should be treated individually depending on how the cows were raised and how the milk was processed.

Is it natural to consume dairy?

A very common argument that goes against dairy products is that their consumption is not natural. This, on the one hand, makes sense: humans are the only species that consume milk in adulthood and in turn consume milk from another animal. The biological purpose of cow’s milk is to feed the calf. Humans are not calves, and adults in particular do not need to grow.

Before the agricultural revolution, humans only drank the milk of their own mothers and only at the stage where they were babies. They did not consume milk when they were adults, which is one of the reasons why dairy products are excluded from the paleo diet.

Therefore, it seems that from an evolutionary point of view dairy products do not seem necessary to obtain optimum health.

That said, people in certain parts of the world have been ingesting dairy for thousands of years and there are many studies that show how genes have changed to adapt to these products. The fact that some of us are genetically adapted to consume dairy products is a very convincing argument to make it natural for us to consume them.

What effects can the consumption of dairy products have on health?

It is known that dairy products stimulate the release of insulin and IGF-1 (Insulinic Growth Factor 1). This may be the reason why dairy consumption is associated with acne.

On the other hand, it is believed that these two hormones increase the risk of certain cancers, although there are many different types of cancer and the relationship between dairy and cancer is very complex, since, for example, some studies suggest that dairy products they are related to a decrease in colorectal cancer, but increase the risk of prostate cancer .

This last relationship, however, is very weak and inconsistent; some studies show up to 34% in the increased risk, while other studies have not even found effects. In addition, the increase in insulin and IGF-1 are not all bad. If you are trying to gain muscle mass and strength, these hormones can provide you with great benefits.

In any case, what is proven is that around 75% of the world population becomes lactose intolerant in adulthood. This intolerance is very common in Africa, Asia and South America, and leads the sufferer to suffer symptoms such as nausea, vomiting or diarrhea when consuming products with lactose.

What nutrients does milk have?

On the opposite side, and given that the muscles, cells and human organs have many similarities with those of calves, dairy products are usually a good source of nutrients for humans. In fact, a single glass of milk contains:

  • Calcium: 276 mg; 28% of the RDA (Recommended Dietary Allowances , or Recommended Daily Intakes)
  • Vitamin D: 24% of the RDA
  • Riboflavin (B2): 26% of the RDA
  • Vitamin B12: 18% of the RDA
  • Potassium : 10% of the RDA
  • Phosphorus : 22% of the RDA
  • It also contains considerable amounts of vitamin A, thiamine (B1), pyridoxine (B6), selenium, zinc and magnesium.

It has around 146 calories from 8 grams of fat, 8 of high biological value proteins and 13 grams of carbohydrates.

There are many types of dairy products, and each one has a different composition. This composition also differs depending on the foods that the cows have received and how they have been bred. For example, grass-fed cows have more omega-3 fatty acids and conjugated linoleic acid (CLA).

In addition, the milk of these cows is higher in fat-soluble vitamins such as K2, which is especially important for regulating calcium metabolism and has many benefits for both bone and heart health.


There is much evidence both for and against dairy, and the responses to these products seem to vary depending on individual particularities. Some people are able to tolerate these products very well, while others suffer a long list of symptoms when consuming them.

The general idea of ​​all this is that if you have good tolerance to these products and you enjoy consuming0020them, you should not stop doing it.

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