3 Surprising Things You Never Knew About Dairy

This post is in partnership with Undeniably Dairy By Keri Glassman Unless you’ve been living in a cow-free cave for the last few decades, dairy probably isn’t new to you: You add milk to your smoothies, you eat yogurt every morning, you indulge in ice cream, the list goes on. (And for what it’s worth, milk probably isn’t new to your ancestors either, as we’ve been consuming dairy for centuries!) RELATED: Why Dairy and Plant-Based Foods Are Better Together So, you probably know that dairy, and milk, in particular, is one of the best, most accessible sources of calcium, vitamin D, and vegetarian-friendly protein (as well as six other essential nutrients our bodies need) on the market. But since lots of people are still confused about the dairy-sourcing process—and in some cases, even the health benefits of milk—I’d like to address some common questions—and share some surprising answers! Who knows, you might still have a little something to learn about one of your favorite food groups. Does milk contain antibiotics? Well, if the question is do cows receive antibiotics? The answers would be yes, they do, when they’re sick. But the FDA tests milk like crazy (the good kind of crazy!), so anything with antibiotics never sees store shelves. Meaning, yes, milk can absolutely be part of a “clean” diet. Does milk increase inflammation? Lots of people are committed to an anti-inflammation diet, which is a good thing, as chronic inflammation is linked to heart disease, type 2 diabetes, cancer, and other diseases. The good news? Dairy foods are linked to reduced inflammation. In fact, consistent consumption of low-fat yogurt reduced markers of inflammation in some women after nine weeks, per a British Journal of Nutrition study. But is dairy environmentally sustainable? Many people aren’t aware, but the U.S. dairy industry has made a lot of strides in environmental sustainability over the last few years. Today’s dairy farmers have identified new ways to recycle water and even use cow manure as a renewable energy source. Plus, dairy makes up only two percent of greenhouse gas emissions and takes up less than four percent of U.S. farmland, yet provides easy access to essential nutrients, including protein, calcium, B vitamins, and more. The truth is, every food has some environmental impact. The way I see it, the key is getting the most high-quality nutrients as possible for as little impact as possible, and for me, milk strikes the perfect balance. Did you know that the carbon footprint of a glass of milk is two-thirds less than it was 70 years ago? Dairy farmers are constantly innovating to produce dairy using fewer natural resources. (Photo: Shutterstock)

Why Dairy Is an Important Part of a Healthy, Sustainable Diet

This post is in partnership with Undeniably Dairy By Keri Glassman Every dietitian has their pet peeves. One of mine? Restrictive diets. I talk to people all the time who are confused about the latest trends. They try to eliminate major food groups and end up feeling food guilt over a generally balanced diet, missing out on important nutrients. Well, I’m going to take this opportunity to say—point-blank—that they shouldn’t be eliminating major food groups from their diet. A lot of times, when we talk about sustainability and food, we’re talking about the environment. But you need to be able to sustain your individual diet too. As a rule, short-term fixes never lead to long-term results for your health or the planet. RELATED: How Dairy Farmers Are Turning Up Their Commitment to Sustainability Here’s how to make sure your diet is both balanced and sustainable, plus why it’s so important: Eliminating food groups is way too much work for way too little reward. Having an allergy or intolerance to a specific food is one thing, but trend-chasing is another. If you give up dairy foods, for example, you eliminate one of the easiest ways to get protein, calcium, and many of the B vitamins. Can you get these nutrients elsewhere? Sure. I have no doubt you can achieve whatever you put your mind to—but how much work are you willing to dedicate to this task? Every 8–ounce serving of milk provides an affordable source of nine essential nutrients, including high-quality protein that contains all the essential amino acids your body needs to build muscle. Plus, it’s one of the most effective ways of getting three of the four critical nutrients most often lacking in Americans’ diets: calcium, vitamin D, and potassium. And did you know that the body may not absorb plant-based sources of calcium as easily? So, are you willing to do the math to make sure you’re getting enough elsewhere? If the answer is no, you shouldn’t be eliminating major food groups from your diet. The best changes are the ones you can stick with. You want to stick with your healthy diet when you’re traveling, when your work schedule gets crazy, when you’re at your parents’ house for the weekend, you get the idea. If your diet is so limiting that you can’t follow it in a real-world setting, it’s probably time to rethink it. The best diet is one that has a good amount of variety from all food groups and that you can stick to without driving yourself crazy. The healthiest diets have variety. Want a peek into my kitchen? You’ll find milk, yogurt, different types of vegetables and fruits, whole grains, and even chocolate. Part of my job as a dietitian isn’t just to suggest healthy diets, it’s to make sure people have healthy relationships with food as well. This means you shouldn’t be afraid of a food or food group. Instead of thinking of your treats as cheat meals, which has a negative connotation, think of them as conscious indulgences, something that acknowledges your needs and cravings in the moment but still has some nutritional value. A couple of my favorites? Hot chocolate (made with whole milk and dark chocolate) and these oatmeal-cottage cheese pancakes, the perfect mix of protein and flavor. (Photo: Shutterstock)