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.
Key points
- Milk is not milk. Human breast milk is not the same as dairy milk and in many ways they couldn't be further apart.
- Lactase decline. More than 75% of humans lose their ability to produce lactase after weaning.
- Casein like gluten. Casein, a protein in dairy, has similar properties to gluten.
- Better dairy choices. Grass fed, unpasteurized and fermented options like yogurt are the better choice.
- Post-workout protein. A complete EAA supplement containing all 9 essential amino acids may better support post-workout nutrition.
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!
Is dairy actually dangerous?
For most people, no, and the title of this article overstates it.
Dairy is a good source of protein, calcium, iodine and B12, and population-level research generally does not support the idea that it is harmful for people who tolerate it. Fermented dairy in particular, yoghurt and cheese, tends to look favourable in the research.
What is true is that a meaningful proportion of adults do not digest lactose well, that dairy allergy exists and is distinct from intolerance, and that some people simply feel better without it. Those are real and worth taking seriously. They are not the same as dairy being dangerous.
Lactose intolerance and dairy allergy are different
Confused constantly, and the difference decides what you should do.
- Lactose intolerance is a digestive issue: reduced lactase enzyme, so lactose is not broken down. Causes bloating, wind and discomfort. Uncomfortable, not dangerous, and most people tolerate some lactose. Hard cheeses and yoghurt are often fine.
- Dairy allergy is an immune response to milk protein. Potentially serious, and requires complete avoidance. Much less common in adults.
If you react to dairy, knowing which one you have matters. That is a GP conversation, not self-diagnosis.
Does cutting dairy reduce inflammation?
The evidence does not support dairy being inflammatory for most people, and some research points mildly the other way.
Where people genuinely feel better after cutting it, the likeliest explanations are undiagnosed lactose intolerance, a real allergy, or the fact that removing a food category usually means eating less processed food overall. Those are worth acting on individually and are not evidence of a general anti-inflammatory effect.
If you want to test it, remove dairy properly for three to four weeks and then reintroduce it deliberately. Reintroduction is the step people skip, and it is the one that actually tells you anything.
If you do avoid dairy
Two nutrients need attention, and calcium is the one people think of.
- Calcium. Fortified plant milks, tofu set with calcium, tinned fish with bones, almonds, leafy greens. Check that your plant milk is fortified, because many are not.
- Iodine. The one people miss. Dairy is a major iodine source in the Australian diet, and iodine matters for thyroid function. Seafood, eggs and iodised salt are the alternatives.
Protein is easily covered without dairy. A plant protein works, and so does a collagen or egg protein if it is only lactose you are avoiding. A whey isolate is also worth knowing about: the extra filtering removes most of the lactose, and many people who react to a concentrate tolerate it.
