Are dairy products healthy? A dietitian with all the facts about milk and cheese

Ahead of Shavuot, the same questions about milk, cheese, and yogurt return. There are those who see them as an important source of calcium and protein, and there are those who are convinced that they cause phlegm, harm the kidneys, or are simply "unhealthy." In recent years, the debate surrounding dairy products has become almost ideological, but when looking at the scientific literature, the picture is much more complex.

So true, there is no sweeping medical recommendation that every person must consume dairy products, and there are currently good substitutes for those who choose to avoid them for health, personal, or nutritional reasons. But alongside this, a large portion of the myths that have been linked to milk over the years are simply not supported by research.

One of the topics that confuses many parents is related to the first exposure to dairy products. According to accepted recommendations, dairy products can be offered as early as six months of age, mainly yogurt or natural cheeses that are not sweetened. However, it is important to distinguish between dairy products and cow's milk as a primary drinking milk.

Cow's milk is not suitable as a central nutritional source before one year of age, because it does not provide infants with the required amount of iron and is not balanced in terms of certain nutritional components. Therefore, a regular milk bottle still needs to wait until the age of one.

One of the most common myths is related to milk and phlegm, but most studies have not found that milk increases phlegm or worsens a cold in most healthy people. However, medical conditions such as an allergy to cow's milk protein can cause respiratory symptoms.

It is important to make a distinction between lactose intolerance and a protein allergy. An allergy to cow's milk protein is a dangerous immune response to milk proteins. It is important to know that cultured dairy products that were not produced from cows also still contain cow's milk proteins, and are therefore forbidden for anyone who is allergic to cow protein.

Lactose intolerance or sensitivity is relatively common among the adult population. Lactose is the milk sugar to which those who are sensitive can experience digestive system symptoms such as gas, abdominal discomfort, and diarrhea. Most of those suffering from lactose intolerance have difficulty with liquid milk but can indeed enjoy hard cheeses or low–lactose products without fear. But pay attention to beware of eating a lot of fatty cheeses.

Many fear that the calcium from milk could lead to the formation of kidney stones, but the truth is actually the opposite. Studies show that the consumption of calcium from nutritional sources such as milk and its products can assist in preventing kidney stones. The calcium in food binds to oxalates, stone–forming substances, in the intestine and reduces their absorption.

There is a tendency to think that a product with less fat is necessarily better, but this is not always true. Vitamin D, which is essential for calcium absorption, needs a little fat in order to be absorbed, and therefore dairy products with 2%–5% fat are usually a balanced and recommended choice.

In addition, in fat–free dairy products, sugars or stabilizers are sometimes added to improve the taste and texture. Therefore, when consuming dairy products, it is preferable to choose less processed products such as yogurt and natural cheeses.

It turns out that warm milk can indeed help to fall asleep. Milk contains an amino acid called tryptophan, from which the body produces serotonin and melatonin – hormones that are responsible for relaxation, calmness, and the regulation of sleep cycles.

Most people can get the amount of protein required for their health from a regular and balanced diet. Yogurt rich in protein is recommended in cases of weight loss, low muscle mass, a decrease in appetite, for athletes, and more. In any case, it is important to consult with a dietitian.

In conclusion, the Shavuot holiday is an excellent opportunity to enjoy the benefits of all the finest produce of our land, including dairy products that contain calcium, phosphorus, potassium, magnesium, zinc, vitamin B12, protein, and vitamin D.

Prefer the natural versions or unprocessed dairy products, without added sugar, sweeteners, stabilizers, preservatives, and added flavor and color.

But also those who do not consume dairy products can enjoy many delicious products based on soy, almonds, and legumes that will fill the holiday table with color and flavor.