Why do you want to cut out dairy?
In today’s world of restrictive eating patterns, options like dairy-free, gluten-free, low-carb, and Paleo diets are everywhere. They often promise quick weight loss or other health benefits, but these claims don’t always hold up under scrutiny. In fact, such restrictive diets can sometimes be harmful if followed for long periods without careful consideration.
Eliminating dairy can be a smart choice for some individuals, but for others, it may not be necessary or even healthy. If you’re considering cutting out dairy, it’s important to separate fact from fiction. Here’s a helpful checklist to guide you in making an informed decision.
Before making any dietary changes, be honest with yourself about why you want to eliminate dairy. If the goal is to reduce your intake of indulgent foods like cakes, pastries, and creamy desserts, then cutting back on these is a positive step toward better health. However, you don’t have to give up healthy dairy options such as milk, yogurt, and cheese, all of which offer valuable nutrients that contribute to your overall well-being. Studies show that including these healthy dairy foods can actually support weight loss and help meet nutrient requirements.
Understanding the role of dairy in your diet
Dairy is a key player in maintaining good nutrition and long-term health. Calcium, the most abundant mineral in the human body, is crucial for building strong bones and preventing osteoporosis later in life. As our population ages, maintaining bone health is more important than ever. Milk, yogurt, and cheese are excellent sources of calcium, which supports bone strength, but calcium also plays a role in other vital functions, including muscle contraction, nerve function, blood clotting, and cell signalling.
In addition to calcium, dairy foods provide other essential nutrients like phosphorus, magnesium, potassium, and vitamin B12, all of which contribute to your overall health.
How will you get enough calcium?
Dairy foods are unmatched when it comes to providing calcium. It can be challenging to get enough calcium if you cut out dairy. While some plant-based foods, like almonds, sesame seeds, and broccoli, are often cited as good sources of calcium, you would need to consume large quantities to match the calcium content found in just one cup of milk. For instance:
- 1 cup of milk (250 ml) provides as much calcium as:
- 6 cups of broccoli
- 3.5 cups of sesame seeds
- 100 almonds
- 7 cups of green beans
If you’re cutting out dairy, it’s important to plan your meals carefully to ensure you’re still getting sufficient calcium from other sources.
Fact-check the information you read
Nutrition science can be confusing, and misinformation is widespread. For example, some claims about dairy foods suggest that milk contains additives, or that reduced-fat dairy products are loaded with sugar. These claims are often misleading. If any additives are used in milk, they must be clearly listed on the label. As for reduced-fat milk, it does contain more lactose (milk sugar), but this is simply because the fat is removed, which causes the remaining components, including protein, calcium, and lactose, to be in higher proportions. This is basic chemistry, not something to be alarmed about.
When seeking nutrition advice, always refer to trusted sources such as the Dietitians Association of Australia and Nutrition Australia.
Are dairy foods high in fat?
It’s true that some dairy products are high in fat, particularly butter and cream. However, not all dairy is high in fat. Regular milk contains around 4% fat, while reduced-fat milk has 1-2%, and skim milk contains only 0.1%. If you’re concerned about fat intake but still want to benefit from dairy, reduced fat or skim milk is a great choice to ensure you’re getting enough calcium without extra fat.
Understanding dairy alternatives
Plant-based milk alternatives such as rice, oat, almond, soy, and coconut milk each have a different nutritional profile. Except for soy milk, most plant-based milks lack protein, and you’d need to consume a significantly larger quantity to match the protein found in cow’s milk. For example, you would need to drink 7 times as much almond milk to get the same amount of protein as in just one glass of cow’s milk.
Additionally, many plant-based milks lack calcium unless it’s added during processing. If you choose a milk alternative, make sure to check the label for added calcium, and opt for options that provide at least 120 mg of calcium per 100 ml, which is similar to the calcium content in cow’s milk.
Work with a health practitioner
If you’re considering a dairy-free diet, make sure you understand why it’s being recommended and how you will meet your nutritional needs without dairy. Be cautious about receiving dietary advice from individuals selling supplements or other products. A dietitian can provide accurate guidance on whether dairy elimination is right for you and help ensure you’re meeting your calcium and other nutritional requirements.
Conclusion
Cutting out dairy can be a beneficial choice for certain individuals, but it’s essential to understand why you’re making this decision and how to ensure you’re still getting the nutrients your body needs. Dairy foods like milk, yogurt, and cheese provide essential nutrients such as calcium, vitamin B12, and protein, which are important for bone health, muscle function, and overall well-being.
