Does milk really do a body good? Are the hormones safe? Does yogurt help with weight loss, and does kefir promote better digestion? It can be maddening trying to muddle through all the conflicting information out there. We have the down low on which dairy products your family should be eating, drinking and slurping.
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Milk: It's one of the best sources of calcium, needed for building strong bones and teeth and safe weight loss, according to one recent 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 standard and organic milk (thanks to dairy cows being kept pregnant so that they'll lactate). And that weight-loss study? Funded by the National Dairy Council.
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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 for your daily requirement of calcium (1,000 to 1,200 milligrams). 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, we 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, we see a slop of melted cheddar oozing over nachos, a roadside stop on the path to obesity or clogged arteries.
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Verdict: Think moderation. Most cheese is high in sodium and isn't exactly low-calorie. But the combination of fat and protein in cheese is very satisfying, and it can keep your appetite in check for hours after eating. 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.
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Yogurt: Yogurt offers all the benefits of milk, and then some. It's more easily digested than milk and contains friendly bacteria that's 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.
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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 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," as it likely contains artificial sweeteners and colors.
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Kefir: Kefir, which is just now more widely available, is a cultured, enzyme-rich food 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.
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Verdict: Ta-da! Kefir is he healthiest of all the dairy products. But, as with yogurt, it's best to avoid the overly sweetened commercial varieties. Choose plain kefir, or, better yet, you can purchase a starter culture and easily make your own using whatever milk you normally buy.
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