Lately, dairy-free diets have become increasingly popular.
Recent scientific studies have proven its undoubted harm to the body.
Moreover, in some cases, making dietary changes is necessary.
Reasons for giving up dairy products
Dairy products can negatively affect the body. Regular use can lead to the following.
Osteoporosis
Eating dairy products causes calcium to be leached from the bones. Excess sodium and milk protein provokes the development of metabolic acidosis.
To neutralize the acidic environment, the body begins to pull calcium from the bones.
Atherosclerosis
Dairy products are high in saturated fat, which leads to the formation of cholesterol plaques.
Tumor formation
Scientific research has revealed a link between the development of prostate cancer and milk consumption.
Insulin-like growth factor-1 leads to the formation of tumors. Norwegian scientists conducted an experiment that revealed its increase after consuming dairy products.
Sugar again?
Scientists attribute the negative effects of milk to the presence of galactose. This is one of the most harmful sugars. The experiment showed that even a small amount of galactose accelerated the aging of animals. It is known that an excess of not only milk, but also other products rich in galactose, increases the incidence of ovarian cancer (see infographic).
Galactose is produced by the breakdown of milk sugar (lactose). But nature arranges it in such a way that when fermented milk products, cottage cheese and cheeses are made from milk, most of the lactose and galactose, respectively, are destroyed. It is these sugars that feed the lactic acid bacteria that curdle milk. And when whey is squeezed out to obtain cottage cheese, the milk sugar dissolved in it also goes away with it. So cottage cheese is generally a superfood for women: it contains a lot of calcium and vitamin D, more than milk, and the cat cried out for milk sugar.
In what cases is it necessary to exclude dairy products?
Changes in diet are justified due to the presence of the following.
Lactase deficiency
The body requires the enzyme lactase to digest dairy products. However, not everyone produces it in sufficient quantities.
After all, milk is a foreign product for humans, so consuming it can cause a negative reaction.
Hormones, antibodies and proteins of animal origin enter the body along with calcium and other useful substances.
They are intended to feed a calf, not a human. In addition, the inclusion of dairy products in the daily diet is recent in evolutionary terms.
Consequently, the human body has not yet had time to adapt to changes in nutrition.
Lactose intolerance syndrome is very common, in some regions it can be diagnosed in 100% of the population. Peoples whose diet has long included milk have already undergone adaptation.
Their body is able to produce enough enzyme to break down lactose.
However, in countries where dairy products are not part of the diet, the syndrome is very common. Therefore, their use can provoke the appearance of acne, cellulite, dermatitis, swelling and excess weight.
The syndrome can cause such unpleasant symptoms as flatulence, nausea and diarrhea.
Important. You can try to check for the syndrome yourself. To do this, you need to temporarily exclude dairy products from your diet.
If the changes have improved the quality of the skin and hair condition, then we can talk about the presence of intolerance.
Allergy
In addition to lactose intolerance, an allergy to the milk protein, casein, can also occur. According to statistics, about 1-2% of people cannot drink milk for this reason.
Typically, an allergic reaction manifests itself in childhood, up to 7 years. It can range from trivial skin itching to anaphylactic shock.
Important. The presence of allergies is determined through clinical studies. To do this, you need to pass a genetic intolerance test.
Obesity
Many dairy products are high in calories. Therefore, their consumption should be limited to people suffering from excess weight.
Products that contribute to weight gain include: cheese, cottage cheese, cream.
Dairy products really cause serious harm to the body. For example, it can contribute to bone fragility, causing fractures.
It is necessary to make changes to the diet for allergies, lactase deficiency and obesity.
Quitting dairy: pros and cons
The article was stolen from Dmitry Yashankin’s public page
I look at the picture, and I really wanted to make some cottage cheese)) So, my food experiment ended the other day. For 3 weeks I gave up dairy/fermented milk products, as well as fruits after 16.00. Oh, how I'm sick of all the cries about milk!! From it: 1. swelling. 2. the body is “loose” and “jelly-like” 3. some kind of mucus is formed (I didn’t go into this, sorry) I decided that I would not yell about the benefits of cottage cheese in response (although I was indignant, of course, where would I be without it). I’ll check everything on myself. Since there was no loose body available, but there was swelling, which has tormented me since childhood, I decided to test the new nutrition system on it. I always get up in the morning with bags under my eyes. And don’t tell me it’s old age, I’ve been like this all my life. What I ate: In the first week I added milk to my coffee, because I’m not a coffee lover, and I only like the milky taste in coffee. I was perplexed about how to fry an omelette. I allowed myself cheese for breakfast. From the second week I decided to remove everything, for the purity of the experiment. Since I lost a fairly large group of products, I began to think about how to replace it while maintaining the KBZHU. What instead of cottage cheese for a snack? I came to the conclusion that no matter how much I resist, I can’t do without sports nutrition. And why didn’t anyone tell me before that chocolate synth has such an incredibly cool taste?! I also finally bought amino acids and drink them on training days. It turns out you can make an omelet without milk! it is not so airy, but quite edible. Or, for example, scrambled eggs, chatterbox in our opinion. You can add soy milk to coffee (and even to omelettes). Tasty. I couldn’t exchange cheese for toffa - it’s so disgusting!! I just stopped eating cheese. I started eating more vegetables, asparagus may love! In the first half of the day I load up on carbohydrates, peanut butter (it’s just a drug!), a banana for breakfast with oatmeal, carbohydrates for lunch with protein, and during the day I can eat a green apple or grapefruit, but strictly before 16.00. In the afternoon - protein and fiber. By the way, an excellent healthy snack if I stay up late at night at the computer or watching a TV series - celery cut into strips with salt. First, the pros: + The swelling is gone. Even on certain days, when it floods by default, there was practically no flooding. + Minus 1 cm in my problem area, the riding breeches area, and visually it became better. Although maybe I'm not objective. + Since the swelling has gone, the legs look drier. Now the cons: - Expensive. I have to eat more meat, and meat and fish are more expensive than cottage cheese. Well, sports nutrition again. — It takes more time to cook. If you do not replace meals with protein, then you need to prepare for 1-2 extra meals a day. Which I used to easily replace with cottage cheese and fruit. — I’m not sure about this point, but my nails have gotten worse. Perhaps it has to do with the time of year, after winter we all need repairs. — Personally, I lack variety. Well, or fantasies) In general, I declare with all responsibility that dairy products in the afternoon actually cause water retention in me. By the way, before starting the experiment, I consulted with a trainer I knew: she laughed at the relationship between milk and a loose body, but agreed about the swelling. It's up to you to decide if it's worth the hassle, because it really is a hassle. I decided for myself: for now I will continue in the same mode. If I want cottage cheese, I will eat it in the first half of the day. Those who do not suffer from swelling probably do not need this at all. Source: https://mashkind.livejournal.com/
Why you shouldn't give up milk
Still, there are arguments indicating that you should not disrupt your usual diet, especially since people have been drinking cow and goat milk for centuries, and this has not negatively affected their health. Here are some reasons why you should keep dairy products in your daily menu:
- IQ drops - without milk, the brain has difficulty working, and the level of intelligence decreases.
- The iodine content in the body decreases - when refusing milk and fermented milk products, a person deprives himself of a source of iodine, a valuable microelement responsible for immunity and many other indicators of the body.
- Problems with the thyroid gland - precisely because of iodine deficiency, this organ ceases to function normally, chronic lethargy and apathy are observed.
- Proteins are a natural source of protein and energy included in the diet of athletes and athletes.
- Vitamin D – in the light of recent research, the phenomenal properties of the vitamin have been revealed. In particular, without it, calcium will not be fully absorbed, and this is the health of human muscles and bones, physical strength, the formation of a strong muscle corset and a powerful skeleton.
- Excess weight - milk and its derivatives help to quickly saturate the body and not be afraid of gaining excess weight. Moreover, men and women who are losing weight can choose a product that contains a minimum of fat: yogurt, kefir, skim milk and cottage cheese. Milk will help you get rid of excess fat and maintain or even build muscle mass. Vitamin D maintains cortisol, which actively burns fat, and in combination with calcium, it manages to maintain muscles, which is necessary for regular physical activity.
Living without milk is a completely reasonable choice
All this allows us to conclude that for some people such a diet is indeed optimal. Giving up dairy products is not easy for anyone; breakdowns are almost inevitable, especially considering that such foods should be excluded completely. The reward for all your efforts is flawless smooth skin. In addition, many people note that such a diet helps them feel much better physically. This increases your energy level and allows you to forget about chronic fatigue. Moreover, digestive function often improves. In short, even if you don't want to admit it, giving up dairy may be the best decision you ever make.
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Coconut milk replaces regular milk
Many foods contain milk without you even thinking about it. Obviously yogurt is a dairy product, but what about sauces or chocolate? All this also applies to dairy products! You should even give up chips with sour cream and herbs flavors! To make dietary changes easier to accept, try to find alternatives to dairy products. For example, try nut milk. There are different types, and you can probably find one that you find delicious. For example, coconut milk is very tasty. However, if you don’t like coconuts, it definitely won’t suit you. Then try almond or soy. When purchasing, be sure to check if carrageenan is in the ingredient list. This is a polysaccharide from seaweed, used in production as a thickener. It is found in many products, often in milk substitutes. According to some scientists, this substance causes inflammation and leads to digestive problems. It is better to choose high-quality types of products without such an additive, so that you do not have any reason to worry.
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Features of the influence of pasteurized milk
Unfortunately, in order for milk to be stored longer, antibiotics, preservatives, synthetic vitamins and emulsifiers are added to it. If you regularly consume such milk, substances dangerous to humans can accumulate in the body. Also, pasteurized milk completely destroys phostase, which helps absorb calcium.
Drinking pasteurized milk causes many problems with intestinal function, celiac disease, decreased immunity and other health complications. Scientists have found that linolenic acid, a component of milk fat from unpasteurized milk, prevents the appearance of malignant tumors, as it is considered a strong antioxidant.
