Yahoo Lifestyle ‘I’m a Registered Dietitian, and This Is the #1 Sign You’re Eating Too Much Dairy'
Dairy is often the star ingredient in beloved comfort meals like lasagna, macaroni and cheese and enchiladas. Especially if you’re a cheese lover, it can be hard to imagine life without delicious foods like these—and let's not forget about ice cream!
Dairy is also part of many healthy meals, like yogurt parfaits, omelets and salads. At the same time, many people believe cheese is unhealthy, high in fat and a cause of inflammation in the body. Which is it? Here, registered dietitians set the record straight on if dairy is healthy or not. Plus, the tell-tale sign that you’re eating too much of it.
Related: These Are the 10 Healthiest Cheeses, According to Registered Dietitians
Is Dairy Healthy?
Registered dietitian Emily Van Eck, MS, RD, says that dairy certainly has health benefits and can be part of a nutritious diet. “Dairy is a great source of calcium and vitamin D. Many people don't get enough of either of these nutrients, so dairy can be a great source of nutrition,” she says. Calcium and vitamin D play a crucial role in bone health, which is especially important to be mindful of as we get older since bone density naturally decreases with age.
Van Eck says that some dairy products, like milk, yogurt and cheese, also contain protein, so incorporating these foods into meals can make them more satiating. “Breakfast and snacks are the easiest way to use dairy, but a glass of milk can also be great, especially for kids and people who are having a hard time meeting nutrition needs,” she says. Registered dietitian Sheri Gaw, RDN, CDCES, owner of Sheri The Plant Strong Dietitian, LLC, says that some dairy products, like yogurt, have probiotics, which are good for the gut.
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As you can see, there are many nutritional benefits of dairy and both dietitians say that it’s healthy to eat every day. Gaw points to the 2020-2025 Dietary Guidelines of Americans, which recommend three daily servings of low-fat or fat-free milk, yogurt or cheese for children age nine through adulthood. “When dairy is consumed in moderate amounts daily, it can contribute to bone health and lower risk of high blood pressure, diabetes and heart disease,” Gaw says. Van Eck adds to this, saying that unless someone is lactose intolerant, there is no scientific evidence that dairy is harmful to health.
The #1 Sign You’re Eating Too Much Dairy
Even though dairy is healthy, there certainly can be too much of a good thing. According to both dietitians, signs that someone is eating too much dairy fall into two categories: Those who are unable to tolerate the lactose in dairy in high amounts and those who can tolerate lactose but are eating so much dairy that it is no longer healthy.
If someone is unable to tolerate high amounts of lactose, Gaw says that digestive issues such as gas, diarrhea, bloating and cramps are signs they are eating too much dairy. “According to the National Institutes of Health, 68% of the world’s population has lactose malabsorption, a condition where the digestive tract cannot digest all the lactose, which is a sugar in milk and other dairy products, they consume. Lactose malabsorption can lead to lactose intolerance, which makes a person more likely to have symptoms. With either lactose malabsorption or intolerance, most people can tolerate some lactose, but the amount varies depending on their severity,” Gaw explains.
If you’re a dairy lover but do find that you are experiencing digestive problems after eating it, Van Eck says that taking a Lactaid tablet when eating meals with dairy may be helpful. “It helps your body break down the lactose,” she says.
Perhaps you don’t have any problems whatsoever with lactose. You can eat cheese-loaded foods, wash it down with a glass of milk and have no digestive problems whatsoever. In this case, both dietitians say that the number one sign you’re eating too much dairy is a rise in LDL cholesterol or blood pressure. “Dairy has sodium and some dairy products such as whole milk, cream, ice cream and cream cheese have high levels of saturated fat which may impact heart health when consumed excessively. Specifically, high levels of sodium can raise blood pressure and saturated fat in excess can raise blood cholesterol levels,” Gaw says.
For this reason, it’s best to stay within the recommended guidelines of not having more than three servings of dairy a day. It’s also important to read the ingredients label on dairy products, minimizing ones high in sugar or sodium.
It bears repeating that, as long as you don’t have a lactose allergy or sensitivity, dairy absolutely can be a nutritious part of your diet and you can even eat dairy foods every day. But it’s also important not to overdo it. Eating too much dairy will negate the health benefits it brings to the table. Like most everything, when it comes to dairy, moderation is key.
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Sources
Emily Van Eck, MS, RD, registered dietitian and certified intuitive eating counselor
Sheri Gaw, RDN, CDCES, registered dietitian and owner of Sheri The Plant Strong Dietitian, LLC
