Dairy plays an important role in our bodies. It helps protect us from injury and/or disease. There are several nutrients and minerals found in dairy. The key players are calcium and vitamin D. However, vitamin D is added to milk because there is such a small amount that is found in lactating animals, including humans. Just a side note... Vitamin D is actually a steroid hormone. Vitamins are substances that cannot be produced by the human body whereas hormones are. Vitamin D is produced by the skin's exposure the the UV rays of sunlight. This causes different chemical reactions to occur resulting in the production of Vitamin D. Enough about that.
Some of the other nutrients and minerals include:
Protein Vitamin A Vitamin B12
Vitamin B6 Riboflavin Niacin
Thiamine Pantothenic Acid Folate
Vitamin D Calcium Magnesium
Phosphorus Potassium Zinc
Selenium
Calcium and Vitamin D are especially important in children who are still growing. They help to build strong teeth and bones. By doing so, this can help to prevent injury in the future.
Diets that are rich in calcium have been shown to decrease the chance of body fat accumulation and weight gain even if there is an over-consumption of food. This doesn't mean to stuff your face every time you eat. Eat in moderation. It also speeds up lipolysis (the breakdown of fat and my big word for the day) and maintain the body's metabolism during periods of calorie restriction or a fast. If there is a decrease in calcium levels in the blood, calcitriol (produced by the kidneys), is released and causes an influx of calcium into fat cells, promoting weight gain. Diets higher in calcium negate this effect and promote lipolysis.
Several studies/trials have been performed over the past decades. One in particular, performed at the University of Tennessee in Knoxville, had some overwhelming results. However, it does not state whether the subjects exercised during the study:
- 32 obese adults were placed on calorie-deficient diets (500 kcal/day less) and placed in control groups for a 24-week period
- group 1 - 0-1 servings of dairy and 400 - 500mg calcium/day with placebo
- group 2 - high calcium (dietary supplement of calcium at 800mg calcium/day)
- group 3 - high dairy (3-4 servings of dairy to a total of 1200 - 1300mg calcium/day)
Results
- group 1 - lost 5.4% body weight & 19% fat loss from the trunk region
- group 2 - lost 8.6% body weight & 50% fat loss from the trunk region
- group 3 - lost 10.9% body weight & 66% fat loss from the trunk region
By increasing the amount of calcium in the diet, either through supplementation or dairy, while on an energy-restricted diet (i.e. Zone Diet), will aid in fat and weight loss. And, as seen in the results above, there is an even greater loss by consuming dairy products over strictly supplements.
So... after all this... how much calcium do you take? The requirements are different for all ages:
- 1 - 3: 500mg/day; approximately 2 servings dairy
- 4 - 8: 800mg/day; 3 servings dairy
- 9 - 18: 1300mg/day; 4 servings dairy
- 19 - 50: 1000mg/day; 3 - 4 servings dairy
- 51+: 1200mg/day; 4 servings
What if I'm lactose intolerant?
Try consuming dairy products in smaller servings. Lactase enzymes are available at any health food store. They should be consumed before eating or with dairy products. If you still experience any level of discomfort, then avoid it all together.
How can I tell if I have an intolerance to lactose?
If you experience any of the following symptoms, you may have an intolerance:
Cramps Bloating Gas Diarrhea Nausea Vomiting
Isn't there too much fat in dairy?
In the Canadian diet, dairy products only account for approximately 18% of the total fat consumed. Fat in the diet is essential for health. There are vitamins which are fat-soluble (Vitamins A, D, E, K). They get stored in fat and the liver. They are slowly released into the body. Without adequate fat in the diet, deficiencies in the aforementioned vitamins occur leading to debilitating diseases.
Is milk Paleo? Questionable. Drinking raw, unpasteurized milk from a grass-fed, antibiotic-free cow could be.
Is milk nutritious? Absolutely.
Is milk slimming? Probably.
Is milk delicious? You know it!
Milk. It does do a body good!
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