While dairy has many health benefits, there are some downsides of eating too much dairy or some dairy at all for some individuals. Before we start, let’s discuss what dairy entails. The dairy food group includes milk, cheese and yogurt from any milk producing animal or mammal. There are also many foods that contain hidden sources of dairy such as crackers, quick breads, cereals, and breads. By consuming sources of dairy, your health goals may be hard to meet or your health risk of certain diseases may increase. First, we’ll discuss how dairy can increase risk of cardiovascular disease and diabetes.
Dairy is high in saturated fat
Milk and other dairy products are the top source of saturated fat in the American diet. Eating too much saturated fat can raise the “bad” cholesterol in your blood, therefore increasing risk of chronic diseases. Cardiovascular disease is the number one killer of Americans in the United States, making saturated fat and dairy intake even more crucial to monitor. Certain cheeses are as high as 70% fat.
Dairy may increase inflammation
Dairy may also increase inflammation in the body. This is largely due to its high % of fat. Inflammation can lead to increased risk of diseases like cardiovascular disease and diabetes, and can also increase risk of certain cancers. Some studies show that women who consume a lower saturated fat and therefore dairy intake are less likely to be diagnosed breast cancer. Regular consumption of dairy has also been linked to other cancers like prostate cancer. Other diseases, like arthritis, may be worsened by too much dairy consumption.
Dairy can cause weight gain
Although dairy is high in protein, it is typically a high calorie food. Calories provide a source of energy for individuals, however when eaten in large quantities, can cause weight gain. Those who have restricted dairy intake have decreased overall weight and BMI. Weight gain can influence an individual’s ability to lose weight when desired and reach their health goals.
So, what to eat if I don’t want to eat dairy?
There are many other sources of nutrients that are found in dairy that one can get from other sources. Protein can be found in meats, nuts, beans, or seeds. Pure Plates offers many lean protein sources such as their fish and shrimp dishes. Calcium can be found in many other food sources as well such as green leafy vegetables, fortified breads, or tofu. Lastly, vitamin D is found outside of dairy in meat, fortified foods, and fish.
Choosing Pure Plates as your meal delivery service can help you to reach your nutrition goals with no problem as they offer a wide selection of nutrient-dense foods. They also limit dairy as much as possible in their foods to help you to reduce inflammation and risk of chronic diseases.