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Is a switch to a dairy-free diet beneficial for health?
Table of Contents
1. Dairy as a factor exacerbating acne
It is essential to emphasize that in some individuals, eliminating dairy products from their diet is necessary. This is particularly true for those with acne, a chronic inflammatory skin disease with a complex etiology. An increased level of IGF-1, a type 1 insulin-like growth factor, is considered to be the cause of worsening acne symptoms after consuming dairy products. This results in increased sebum production, leading to a worsening of skin symptoms. Other dietary factors contributing to the worsening of acne symptoms include highly processed food, a high glycemic load of meals, and the intake of B12 supplements. However, it is important to note that acne can be caused by many other factors such as hormonal changes, stress, skin type, bacterial or parasitic skin infections. A study that investigated the influence of consuming dairy products on the risk of developing acne suggests that such a dependency may occur, however, the authors recommend interpreting these results with caution due to the large heterogeneity in the studied group. It is important to note that such a dependency may occur, but does not have to, and it cannot be said that only dairy products are responsible for worsening acne symptoms.2. Osteoporosis diagnosis and the importance of milk
Osteoporosis is a condition characterized by a progressive loss of bone mass that leads to chronic calcium deficiency in the diet. A study conducted by L. Wadolowska and colleagues in 2013 confirmed that regular consumption of milk products can prevent bone loss. It is worth noting that milk products are an excellent source of calcium, covering between 45 and 70% of the demand for this component. Therefore, people who exclude milk products from their diet should obtain calcium from other sources such as beans, dried plums and dates, buckwheat, sesame, sardines, broccoli, turnips, almonds, enriched products, and highly mineralized water. In this way, calcium deficiency and consequently the development of osteoporosis can be avoided.3. Dairy Products in Relation to Cardiovascular Disorders
At present, cardiovascular disorders are among the leading causes of global mortality. Diet plays a pivotal role in their occurrence. Research findings indicate that dairy product consumption does not increase the risk of these conditions, particularly in the case of low-fat dairy products (S. Rozenberg et al. 2016). However, one meta-analysis suggests a reduction in the likelihood of cardiovascular disorders, including strokes and coronary heart diseases, due to the consumption of low-fat dairy products (L. Q. Qin et al., 2015). Nevertheless, further investigations are necessary regarding the impact of full-fat dairy products on health.4. Association between dairy intake, obesity, and type 2 diabetes
There is an association between dairy consumption and body weight due to processes such as lipolysis, lipogenesis, and the absorption of fatty acids. Practically, this means that consuming dairy products can facilitate fat breakdown, decrease their production and absorption from the digestive tract. Research also indicates that dairy proteins can regulate appetite and food consumption. For children, consuming dairy products in the diet can reduce the likelihood of obesity, and for adults, it can improve overall fat loss. For those looking to lose weight, consuming dairy during caloric restriction can make weight loss easier by enhancing the burning of stored fat. Additional studies suggest that consuming fermented dairy products, yogurt, and cheese can reduce the risk of type 2 diabetes.5. Dairy Products and Cancer: The Complex Influence on the Carcinogenesis Process
The impact of dairy products on the carcinogenesis process is not straightforward, it can be both positive and negative. This is attributed to the high concentration of IGF-1. On the one hand, calcium, lactoferrin, and fermentation products have a positive influence on preventing cancer development. On the other hand, the action of amino acids in milk can be both positive and negative.6. Intolerance and sensitivity to dairy products
Lactose-free diets maintain their popularity, although their use is appropriate primarily in case of lactose intolerance (hypolactasia), which is often mistakenly associated with allergy. Lactose is a bifold sugar present in dairy products, and its breakdown is caused by the lactase enzyme. In childhood, lactase production is at its highest and decreases with age, which often leads to unpleasant gastrointestinal disorders of varying severity, such as stomach pain, nausea, vomiting, bloating. Often, it is not necessary for individuals with lactose intolerance to completely eliminate all dairy products from their diet, as some products can be well tolerated. There are also many dairy products that practically do not contain lactose, such as long-ripened cheeses. When it comes to sensitivity to cow's milk proteins, it primarily affects infants and young children, who usually outgrow it. This is associated with achieving the immunological maturity of the body. The immune system is involved in the development of sensitivity, while no immunological systems of the body are involved in the occurrence of intolerance. Crucial is the fact that the appearance of a sensitivity necessitates a complete abandonment of the use of dairy products. In this case, the lactose content is irrelevant. In case of intolerance, a complete elimination of dairy products may not be necessary.7. Can dairy products be a valuable component of the diet? A brief summary
Dairy products play a key role in the dietary recommendations for our population. They are primarily a valuable source of well-absorbed protein and calcium, as well as vitamins (A, D, E, K) and minerals (magnesium, zinc, phosphorus, potassium). Fermented dairy products like kefir or buttermilk are an important source of probiotic bacteria that support digestion and the immune system. However, there are various products available on the market, including less valuable products like highly processed cheese, melted cheese, flavored yogurts, but also natural cheese, yogurts, and milk that are rich in important nutrients. The amount of additives and the degree of processing are crucial in this case. It is important to evaluate the value of dairy products in the context of maintaining good health and also to note that common opinions about dairy products often have nothing to do with the facts confirmed in scientific studies. Most people do not have medical reasons to eliminate dairy products from their daily diet.
