The argument against excluding dairy from your diet.
Dairy gets a bad rap sometimes when it comes to nutrition.
Do you have a true allergy to it that has been medically diagnosed?
How about a known reaction to it which causes symptoms such as hives, rashes or headaches?
Perhaps some dairy (or lactose in the dairy) causes constipation or diarrhoea or bloating.
The truth is, unless you are experiencing these issues,or you otherwise tolerate dairy foods just fine, there is no need to exclude dairy from your diet.
Excluding dairy from your diet without medical reason may actually lead to more issues down the track.
This includes the threat of osteoporosis, a condition where the bones are more brittle/fragile than usual and break easily.
The risk of getting osteoporosis is increased by not consuming enough calcium. And whilst calcium can be found in small amounts in food sources such as nuts, firm tofu and dark green, leafy vegetables, the best source by far is in dairy products.
Exercise and vitamin D adequacy is also really important in preventing osteoporosis.
So how much calcium should I be consuming?
Again, unless there is a medical reason to the contrary, we should be consuming on average two and a half to four serves of dairy (cheese, milk or yoghurt) or suitable alternatives per day to get an adequate intake of calcium. The exact serve sizes recommended depend on age, gender and overall energy requirements
Examples of serves of dairy include:
- One cup (250ml) of milk
- Two slices (40g) of cheese
- One tub (200g) of yoghurt
- 120mL of evaporated unsweetened milk.
Getting enough calcium when you’re vegan or dairy-free
Whilst I support anyone who has chosen to adopt a vegan or dairy-free diet, I strongly recommend that you consult with a dietitian who can make sure your diet, in the absence of calcium, is nutritionally balanced to prevent any deficiencies.
Often I see people switching to a nut milk such as almond milk, thinking that it is a healthier choice based on something they read on the internet. However, these nut milks don’t naturally contain calcium and their protein and micronutrient profiles are much lower than cows milk.
(As an aside, cows milk is full of valuable nutrients such as calcium, good quality protein, iodine, Vitamin A, Vitamin D, riboflavin, Vitamin B12 and zinc. In moderation, it’s really good for you!)
We need more calcium at different times in our lives
The need for your body to consume calcium is greatest when you are a teenager, in menopausal women (aged 50+) and in men over 70. You can read more on the Osteoporosis Australia website.
My takeaway points from this article:
- Unless there is a medical reason to exclude dairy from your diet, don’t cut it out!
- If you do choose to cut it out, see a dietitian to make sure you are incorporating an adequate amount of calcium into your diet.
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