What is the benefit or harm to the body from the use of dairy products. Who can and who can not use milk for weight loss.
Dairy products are always surrounded by rumors. While some experts in the field of healthy nutrition praise the benefits of milk for bones and muscles, while others, on the contrary, claim that it can cause obesity, bone destruction, leaky gut and even some types of cancer. But, before giving up milk forever, study the scientific facts and decide whether or not you can eat milk for you.
Dairy products and weight loss
Scientists recently concluded that dairy products, while limiting the total calorie intake, contribute to some weight loss. What’s more, in another study, subjects on a high-dairy diet performed better in weight loss and muscle gain than controls.
This is partly due to the fact that calcium in the presence of magnesium and phosphorus prevents the deposition of fat stores and accelerates fat burning. It is these minerals that are found in milk. And whey protein, also found in dairy products, helps burn fat while preserving muscle.
Moreover, in order to lose weight, it is not necessary to limit yourself to skim milk. Surprisingly, fatty milk from farmed cows contains five times more CLA than low-fat store milk, and significantly richer in omega-3 acids! Scientists have found that CLA has a beneficial effect on lipid metabolism and helps to reduce the percentage of body fat. Omega-3 fatty acids, which are so abundant in naturally fatty milk, reduce the risks associated with obesity, and their use has been proven to lower blood pressure and the level of “bad” cholesterol.
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Dairy intolerance arises from a deficiency of lactase, an enzyme responsible for the breakdown of milk sugar (lactose). With lactase deficiency, consuming large amounts of milk can cause bloating, abdominal pain, diarrhea, and nausea.
Lactose intolerance predominantly affects adults, and its prevalence depends on the specific ethnic group. For example, in northern Europe, this condition occurs in only 15% of the population, while in Asia and Africa it is observed almost without exception. On average, around the world, lactose intolerance occurs in about 75% of the adult population.
However, even if you are lactose intolerant, this does not mean that you will have to completely avoid dairy products. People with a mild degree of lactase deficiency normally digest fermented milk products and cheeses. And the gradual addition of dairy products to the diet and the intake of digestive enzymes can help reduce symptoms of intolerance.
However, you should not confuse this phenomenon with milk allergy, which is much less common and is characterized by a systemic allergic reaction that can lead to anaphylactic shock and even death.
There is evidence that osteoporosis is less common in countries with a lower consumption of dairy products (such as China) than in countries with a high consumption of milk. From this, some were quick to conclude that milk is supposedly harmful to bone health.
However, so far, no study has shown evidence that milk can weaken or even more destroy bone tissue. On the contrary, there is evidence that in older adults, dairy consumption increases bone density, osteoporosis and fractures.
Doctors recommend consuming 2 servings of dairy products a day as they are a good source of calcium and the fat-soluble forms of vitamins D and K.
But of course, if you have severe lactose intolerance, or even more allergic to milk, you should choose a different source of these micronutrients.
Calcium is found in many foods, such as leafy greens, almonds and sesame seeds, and some marine fish. Salmon and egg yolks are also good sources of vitamin D. And vitamin K is produced by our own intestinal microflora, or it can be obtained from the same leafy greens.
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It used to be thought that, due to its saturated fat content, dairy products increased the risk of heart disease, but this theory has not stood the test of time. Modern research shows that the use of milk does not lead to the development of cardiovascular diseases.
Moreover, some studies even report that whole milk, cheese and yogurt have a protective effect on blood vessels. Although other scientists draw more restrained conclusions. For example, that consuming large amounts of fatty milk simply does not have any effect on the risks of cardiovascular diseases.
One of the most compelling arguments against dairy products is their ability to aggravate …