We all know that kids need to drink their milk. Milk, and other dairy products, is filled with important vitamins and minerals such as calcium and vitamin D. Consumption of these nutrients at an early age helps to build strong teeth and bones. But, what about those of us that no longer qualify as children, you know, us women who are say 29 years and 120 months; do we need to drink our milk? I decided to do some research and determine if there are any benefits to getting a daily dose of dairy.

Little did I know that dairy consumption is actually a hot political topic. There are strong lobbies on both sides of the debate. But after sorting through all the opinions, I was able to glean some interesting facts. For instance, milk and other dairy foods are beneficial in:

Enhancing Muscle Formation. Milk is a rich source of branched chain amino acids, which helps support muscle growth. Why should you care about muscle formation? You’re not a body builder but a harried woman just trying to make it through her day. Well, how about the fact that muscle burns more calories than fat, 25% more per pound to be exact? So that means that while you are dashing from meeting to meeting in your busy day, your toned, muscular body will be burning more calories and over time that can mean pounds lost.


Reducing Excess Weight. The same proteins that help with muscle formation also help with weight control. The protein leucine triggers a reduction in calorie intake and increases energy; it also helps to stabilise blood sugar.

Controlling Blood Pressure. Studies have shown that whey and casein, other proteins found in dairy, reduce high blood pressure. Casein and whey proteins are rich sources of angiotensin converting enzyme (ACE) inhibitory peptides. Basically this enzyme (ACE) helps to constrict vascular smooth muscle, which increases blood pressure. Therefore, inhibiting ACE lowers blood pressure.

Other research has also shown dairy products to be helpful in promoting bone and dental health and protecting our bodies against toxins, bacteria and viruses. Ok so dairy products are the panacea of health and wellness, yes? Not so fast…

Despite dairy’s health benefits, many people aren’t able to eat them due to either allergies or sensitivities.

Dairy allergy. Dairy allergies are reactions that involve the immune system. Typically reactions are to the casein in dairy products and will involve a full-fledged immune response, manifesting as a skin rash, hives, diarrhea, cough, runny nose or even as overall fatigue.

Dairy sensitivity. Unlike allergies, sensitivity to foods does not involve the immune system. These types of responses are called food intolerances with the dreaded lactose intolerance being the most common. Lactose intolerance occurs when an individual is unable to metabolise lactose, a sugar found in milk and other dairy products. And if you’ve ever sat near someone with lactose intolerance that has just eaten an ice cream cone you’ll know why I say, “dreaded.” The results are not pleasant.

Fortunately the goodies found in dairy (luceine, calcium, Vitamin D, etc.) are also found in other, and perhaps more easily digested, foods such as:

• Peanuts, peanut butter
• Almonds, almond butter
• black beans
• red beans
• oats
• brown rice
• soy milk
• rice milk
• tofu
• lentils
• tempeh
• kale
• broccoli

So the bottom line is yes, dairy, or at least the nutrients within dairy products are beneficial to both children and adults. And yes we should strive to consume our recommended daily allowances (note: that dash of cream you put in your coffee counts). But know that your body may not be able to stomach a glass of milk and that’s fine, there are alternatives. By taking the time to read the labels of what you’re eating and eating a variety of foods, you’ll be able to reap all the glory that dairy can provide. And when that doesn’t work, be sure to take your multi-vitamin.

Up next…The Importance of Intervals.