In recent times, there is a growing perception that dairy products are fattening and unhealthy. However, it is important to dispel these misconceptions as they do not match the scientific evidence. In fact, we need to accept the myriad benefits that dairy brings to our overall health, unless one is intolerant or allergic to it. It remains a key pillar of a balanced diet.
Nutrition of Dairy Products Dairy products are rich sources of high-quality protein important for muscle development and proper functioning of vital organs. One cup of milk provides eight grams of protein. Additionally, dairy products are an excellent source of calcium, which plays an important role in strengthening bones and preventing osteoporosis. A glass of milk is rich in potassium and fulfills 50 percent of your daily vitamin B12 requirement.
Fat-free vs. whole milk products
Contrary to popular belief, dairy products made from fat-free or low-fat milk are not only nutritious but also contain fewer calories than their whole milk counterparts. This makes them a suitable choice for individuals who want to manage their calorie intake without compromising essential nutrients. It is important to note that moderate consumption of dairy, especially when choosing low-fat options, can be part of a balanced diet. Studies have shown that combining dairy products with a low-calorie diet results in greater weight loss while maintaining lean muscle mass. According to Dairy UK, a glass of skimmed milk contains only four percent of the recommended daily calorie allowance, while whole milk contains eight percent.
A 2013 study showed that dairy helped people feel full and reduced the amount of fat they ate overall. Additionally, dairy products help prevent the onset of type 2 diabetes, which again leads to obesity.
According to dietary guidelines, adults are recommended to include three servings a day of fat-free or low-fat dairy products in their diet. These servings may include milk, curd, cheese or fortified soy drinks. This recommendation is in line with the body’s nutritional requirements, ensuring adequate intake of protein, calcium and other essential nutrients. As we consume a wealth of nutrition information available, we rely on evidence-based facts to make informed decisions about our dietary habits.