Many people accept non-dairy substitutes as healthier than dairy products, but is it really best to avoid milk, yogurt, and cheese? Here’s a look at dairy recommendations, average consumption in the US, and nutrients in dairy products versus dairy-free substitutes. We’ll also look at why many people avoid dairy products and why you should…or shouldn’t.
Dairy Recommendations and Average Consumption
The Dietary Guidelines suggest that adults get about 3 servings (“cup-equivalents”) per day of dairy products, with most choices being low in fat. Here are examples of 1 cup-equivalent servings..
- 1 cup of skim milk or reduced-fat milk, kefir, or buttermilk
- 1.5 ounces of low-fat or non-fat cheese like non-fat singles or low-fat cheddar, mozzarella, or Swiss cheese
- 1 cup of low-fat or fat-free plain yogurt
Camembert, feta, cotija, cottage cheese, ricotta cheese, and ice cream also count as dairy products.
The guidelines note that cream, sour cream, and cream cheese don’t count due to low calcium and protein content. Butter also doesn’t count.
Americans are low in dairy consumption. Men get about ⅔ of recommended amounts, and women get less than half.
Nutrients in Dairy Products and Non-Dairy Substitutes
Important nutrients in dairy products are protein, calcium, and vitamin D.
- Protein in dairy products is high-quality or complete. It has all the essential amino acids.
- Calcium is essential for strong bones, and most people don’t consume enough. This increases risk for osteoporosis later in life, which increases the risk of fractures.
- Vitamin D is in fortified milk and in some fortified cheeses and yogurt products.
Dairy products are among the main sources of calcium and vitamin D in our diets.
It’s also interesting that research studies find that people who consume more dairy products tend to have lower body weights.
Non-dairy substitutes are likely to be low in protein, though they’re often high in calcium and vitamin D. They are also often fortified with vitamin B12, which is important if you’re on a vegan or plant-based diet. The only natural sources of vitamin B12 are animal-based foods like dairy products, eggs, and meat.
Reasons People May Avoid Dairy
There are many reasons why some people should or need to choose dairy-free options. Some people may have milk allergies, when their immune system mounts a dangerous response to proteins in milk. It’s critical to avoid the specific proteins in dairy products that cause reactions, though the response is unrelated to lactose.
Lactose intolerance may be the best known reason for avoiding dairy products. It’s when your body has inadequate amounts of the enzyme lactase. This leads to trouble breaking down lactose, which is the type of sugar naturally present in cow’s milk. It’s not life-threatening, but consuming too much lactose can cause unpleasant gastrointestinal symptoms including diarrhea and an upset stomach.
Some people may avoid dairy because of the saturated fat content. For example, an ounce of brie cheese has 6 grams of saturated fat, though it’s not clear whether saturated fat in dairy products is as harmful as from fatty meat. People may also be concerned about cholesterol intake, though research supports that a diet low in saturated fat is far more important than cholesterol consumption.
Here are more reasons why people may choose to avoid dairy.
- They’ve heard that dairy products are unhealthy.
- They don’t like the taste of milk, or they prefer the taste of almond milk or oat milk.
- They don’t want calories from milk, and would prefer to drink something lower in calories like almond milk or water.
- They don’t want sodium from cheese.
- They don’t like the sour taste of plain yogurt and they don’t want the added sugars or sweeteners in flavored yogurt.
How Much Dairy Can You Tolerate?
Some people need to avoid dairy products entirely due to allergies or severe lactose intolerance. Still, most people with lactose intolerance can tolerate some lactose. Talk to your doctor if you’re not sure!
In an article published in Evidence Reports/Technology Assessments, researchers looked at how much lactose people who reported being lactose intolerant could have at one time without symptoms. They found that the vast majority of participants in studies did not report symptoms until they had at least 12 grams of lactose.
In comparison, an ounce of cheese may have 1-3 grams of lactose. A single-serve container of Greek yogurt has about 6 grams. A cup of milk may have 12 grams of lactose.
If you’re determined to drink milk and get all of the nutrients it has, but you can’t handle lactose, consider lactose-free milk.
Easy Ways to Boost Dairy Consumption
Here are ways to add dairy products to your day for more protein and calcium.
- Have yogurt or milk with cereal.
- Make oatmeal with milk, or make overnight oatmeal with yogurt or cottage cheese.
- Choose sliced cheese instead of processed meat for sandwiches and in salads.
- Add cheese to eggs instead of adding sausage or bacon pieces.
- Have cereal with milk or yogurt.
- Use parmesan cheese and ground almonds for breading instead of white bread crumbs.
- Top vegetables with cheese.
- Use low-fat string cheese sticks instead of meat sticks for snacks.
- Have cheese and fruit instead of sugar-sweetened foods for dessert.
- Add milk to your coffee or tea.
- Drink milk after a workout to support muscle recovery and to replenish glycogen (stored carbohydrates).
- Make dips with cottage cheese or yogurt.
How much dairy do you consume? Are there certain types you love and can tolerate? Do you choose non-dairy substitutes sometimes?
