Is Dairy Good for You?

Dairy - Safe or Scary?

Milk: It's one of the best sources of calcium, needed for building strong bones and teeth, and plays a role in successful weight loss, according to one study. Plus, milk is full of protein, fortified with vitamin D and protects against colon cancer. So what's the problem? Well, lactose intolerance for many, probable increased risk of prostate cancer and possible increased risk of ovarian cancer. That's the hormones found in both standard and organic milk. And that weight-loss study? Funded by the National Dairy Council.

jupiterimages

Verdict: There's currently no good scientific evidence that says that drinking more than one glass of milk per day is necessary, according to the Harvard School of Public Health. Given some of the risk factors associated with consuming too much dairy, best to look to non-dairy sources to satisfy your daily requirement of calcium (about 800 mg for younger children and 1,300 mg for ages 9 - 18). Go for leafy greens, beans and whole grains -- all of which offer countless other health benefits, too.

Ray Kachatorian

Cheese: Cheese is the Dr. Jekyll and Mr. Hyde of the dairy world. On the one hand, our taste buds can appreciate delicate shavings of parmesan enhancing the flavor of a salad, or a slice of Bucheron complementing a glass of wine. On the other, a slop of melted cheddar oozing over nachos is a roadside stop on the path to obesity or clogged arteries.

Getty Images

Verdict: Think moderation. Most cheese is high in sodium and isn't exactly low-cal. But the combination of fat and protein in cheese is very satisfying, and it can keep your appetite in check for hours after eating. Also, the endless variety of cheeses can accommodate most tastes and diets: Feta is low in saturated fats, firm ricotta is low in sodium and Swiss offers a real protein punch. Plus, cheese happens to be great for your teeth. In addition to providing calcium, it changes the pH in your mouth to discourage bacteria.

jupiterimages

Yogurt: Yogurt offers all the benefits of milk, and then some. It's more easily digested than milk and contains friendly bacteria that are good for your intestinal tract. Some studies even show it to boost immunity and fight cancerous tumors. Unfortunately, most of the yogurt you see on supermarket shelves is so highly sweetened that most of the calories in the product come from the sugar, not the yogurt itself.

jupiterimages

Verdict: Buy plain yogurt. It is more nutritious in every way and it's easily sweetened with fruit, maple syrup or agave nectar. Or, don't sweeten it at all and use it in place of sour cream, milk or mayonnaise when making pancakes, muffins or tuna salad. Also, avoid any yogurt at the store called "lite." It most likely contains artificial sweeteners, flavors and colors.

jupiterimages

Kefir: Kefir, long popular in Asia and Russia and just recently widely available in the U.S., is a cultured, enzyme-rich milk drink that contains even more beneficial bacteria than yogurt, as well as healthy yeasts. It also contains the essential amino acid tryptophan, which has a calming effect on the nerves.

jupiterimages

Verdict: Ta-da! Kefir is the healthiest of all the dairy products. But, as with yogurt, it's best to avoid the overly sweetened varieties. Choose plain kefir, or, better yet, purchase a starter kit and easily make your own using any milk you enjoy, including organic, low fat, cow's or goat milk.

jupiterimages