We're raised to believe that milk is essential for a healthy diet. In fact, breastfeeding is literally the first form of nourishment for many infants. But human breast milk is not the same as dairy milk and in many ways, they couldn't be further apart.
Are Dairy Products Healthy?
Dairy is also sold as a rich source of calcium and we all know how important calcium is for healthy bones and teeth development. While there may be many benefits from consuming dairy, they may be outweighed by its digestibility considerations for some individuals.
Inflammation is a biological mechanism that your immune system initiates to protect tissues from harmful stimuli. These may include pathogens, toxins, stress, wounds, foreign substances, certain foods and more.
A food can cause inflammation when it is poorly digested and this is where lactose, a sugar found in milk may present part of the problem.
Is Lactose Healthy For Humans?
One could argue that the human body is not designed to drink milk after infancy. More than 75% of humans lose their ability to produce lactase (the enzyme responsible for breaking down lactose) after weaning. In Asian populations this number may be as high as 90%.
In addition, the pasteurization process destroys many of the naturally occurring enzymes that help with digestion of the dairy. This may contribute to digestive discomfort such as bloating in those who are lactose intolerant.
The World Health Organization still recommends the general consumption of dairy every day for all humans, even though 3 out of 4 of us are not able to digest it properly! Some individuals report digestive and skin discomfort, such as bloating, diarrhea, and constipation, when consuming dairy.
Is Lactose Free Dairy Healthy?
Almost as many people are intolerant to one of the proteins found in dairy known as casein. Casein has similar properties to gluten. In fact, if you are intolerant to gluten you will likely have issues digesting casein too.
Some research has explored the relationship between dairy consumption and inflammatory markers; results have been mixed and more rigorous trials are needed. Other studies conducted on lower levels of dairy (especially yoghurt) show the opposite.
Nutrition researchers believe yogurt's anti-inflammatory power comes from the probiotics it contains, but that still has to be confirmed with rigorous trials, Dr. Hu says.
What are some healthy sources of protein?
So the better choice when it comes to dairy is grass fed, unpasteurized (if you can get it legally) and fermented like yogurt. Otherwise you can always get your protein from food like...
- Grass Fed Meat
- Wild Caught Seafood
- Free Range Poultry
- Sprouted Nuts and Seeds
- Legumes
- Fermented Tofu
- Sprouted Plant Proteins
However, none of these food options digest as quickly as Whey Protein Isolate (WPI) or Whey Protein Concentrate (WPC) after training. Truth is, you really don't want anything that requires digestion after exercise... even WPI.
How can I supplement my protein intake without dairy?
After training, many athletes choose to consume amino acids to support their post-workout nutrition routine. Unfortunately, most of your blood has been shuttled away from your digestive tract to your heart, lungs and muscle tissue.
This lack of blood and energy around the gut limits your ability to digest even WPI into the absorbable amino acids.
The best solution post workout is to consume a COMPLETE Essential Amino Acid (EAA) supplement. One that contains ALL 9 Essential Amino Acids. A complete EAA supplement containing all 9 essential amino acids may better support your post-workout nutrition compared to BCAAs alone. Amino Switch is a perfect product for this!
Many people find themselves intolerant to dairy, even if they had no problems with it in their younger years. The bottom line is, eating a healthy diet without dairy is not just possible, it's easy!
