Dairy products are often pegged as inflammatory foods, however, new research suggests that the opposite may actually be true.
According to a recent study published in the Journal of the American College of Nutrition, consuming dairy foods such as milk, cheese, yogurt, and milk proteins (whey) has neutral to beneficial effects on inflammation. The systematic review, which was funded by the National Dairy Council, evaluated the results from 27 randomized control trials that looked at the effect dairy products and milk proteins have on inflammation in the body. (Related: 21 Best Healthy Cooking Hacks of All Time.)
Of the 19 studies that analyzed the effect dairy products have on the body, 10 reported no effect on inflammation, and eight reported a reduction in at least one biomarker of inflammation. As for the eight studies that exclusively explored the relationship between the consumption of milk proteins and inflammation, all of them reported no such association.
Still, dairy products are often associated with inflammation primarily because of the saturated fat and lactose (the naturally occurring sugar in milk) contained in these foods. In fact, some 65% of the human population has a reduced ability to digest lactose after infancy.
One of the authors of the study, Chris Cifelli, Ph.D., VP of Nutrition Research at National Dairy Council, told Eat This, Not That! that this new study is the third systematic review to be published within the past three years that indicates dairy foods have neutral to beneficial effects on inflammation.
In 2017, a systematic review of 50 clinical trials demonstrated that dairy products were linked to anti-inflammatory activity in participants with metabolic disorders. The dairy products that were analyzed included low- and full-fat varieties as well as fermented ones, such as yogurt and kefir.
Another systematic review published in 2019 that evaluated randomized clinical trials also reported similar results. In fact, the authors of this particular review stated, the majority of the studies documented a significant anti-inflammatory effect in both healthy and metabolically abnormal subjects.
As Cifelli points out, there are nine essential nutrients in milk, including vitamin D, calcium, and potassiumall of which help to maintain bone health. However, the 2015 Dietary Guidelines Advisory Committee identified that the recommended dietary allowances for these three nutrients are often not met by Americans. Additionally, the consumption of dairy foods has been associated with a lower risk of developing conditions such as cardiovascular disease, type 2 diabetes, and metabolic syndromeall of which are thought to be partially caused by chronic inflammation.
Following an anti-inflammatory diet is key to reducing chronic low-grade inflammation in the body and ultimately lowering the risk of developing chronic disease. It is believed that one of the leading causes for low-grade inflammation is gut leakiness, says Cifelli. Dairy foods can be a positive addition to an anti-inflammatory diet.
Yogurt is especially believed to promote good gut health. A clinical study published in 2017 demonstrated that eating about 1.5 servings of low-fat yogurt a day was linked to a reduction in chronic inflammation and improved gut integrity.
Of course, if someone has lactose intolerance, staying away from dairy products is strongly advised. Lactose intolerance is a condition to take seriously and it impacts different people at different degrees, Cifelli says. For example, some can tolerate a small amount of lactose while others cant.
Luckily, there are lactose-free dairy products including milk, cheese, and even ice cream that people with this dietary restriction can safely eat and still receive the nutrients found in regular milk. (Related: 12 Lactose-Free Yogurts Youll LoveEspecially If Youre Lactose-Intolerant)
Eating a diet primarily made of plant-based foods is the key to warding off inflammation. On the other hand, processed foods such as deli meats and packaged snacks with high levels of added sugars and refined grains are the ones that can contribute to chronic low-grade inflammation if eaten regularly and over time.
Processed foods, with their high sugar levels, omega-6 fatty acids, excess sodium, and junky additives, on the other hand, can stoke the fire of inflammation, Sydney Greene, MS, RD, told ETNT in an interview about how a plant-based diet can protect you from disease.
On the flip side, foods like dairy, fruits, and vegetablesespecially dark, leafy greens and deep orange vegetablestend to be anti-inflammatory, adds Cifelli.
For more, check out The Best Dairy Milk Brands To Buy, According to Nutritionists.
- Fasting for Navratri? Here are some healthy and safe ways in which you can lose weight - The Indian Express - October 24th, 2020
- Freezing and Thawing Fresh Food: 8 Dos and Don'ts - Everyday Health - October 24th, 2020
- The 6 Types of Foods to Avoid With Ulcerative Colitis - Self - October 24th, 2020
- Brighter Bites Receives Walmart Foundation Grant to Expand Access to Fresh Produce and Nutrition Education Across Schools this Fall - PerishableNews - October 24th, 2020
- Tecate Pairs with Tamales in a Holiday Promotion Marking Mexican American Family Tradition - Abasto, Food and Beverage Industry News - October 24th, 2020
- 5 health benefits of aloe vera, from healing sunburn and reducing acne to helping with digestion - Insider - INSIDER - October 24th, 2020
- OPINION | Can tea really lower your blood sugar? - Health24 - October 24th, 2020
- 5 critical steps you can take to protect yourself from coronavirus and other infectious diseases - Times Now - October 24th, 2020
- Is intermittent fasting bad for you? These are the benefits and drawbacks of restrictive diets - and the healthiest way to lose weight explained - The... - October 21st, 2020
- Navratri Fasting Tips: 9 Expert-Recommended Foods That You Can Have Guilt-Free - NDTV - October 21st, 2020
- Tips to fast safely during this coronavirus pandemic - TheHealthSite - October 21st, 2020
- Everything you need to know about the diets loved by Zara McDermott, Jennifer Aniston and Gwyneth Paltrow - OK! magazine - October 21st, 2020
- Covid-19: Eating in the office cafeteria? Keep these pointers in mind - The Indian Express - October 21st, 2020
- Losing weight with fasting - Know what to eat during Navratri, tips, recipe to fast safely - Times Now - October 18th, 2020
- 9 of the best restaurants in Central Pa. for indoor dining during the pandemic: Mimis picks - PennLive - October 18th, 2020
- JODY HOLTON The doctor wants an A1C Test. What is it and why? - Port Arthur News - The Port Arthur News - October 17th, 2020
- Harriette Cole: Im just out with my girls. Why doesnt he trust me? - The Mercury News - October 17th, 2020
- Navratri 2020: Puja timings, vrat tithi and foods! - Times of India - October 17th, 2020
- Preventing hidden hunger in the time of pandemic - Al Jazeera English - October 17th, 2020
- Artist Gina Adams exhibition, titled Its Honor is Hereby Pledged, on display at UNCPs A.D. Gallery - The Robesonian - October 17th, 2020
- Boyfriend may have trust issues - The Times and Democrat - October 16th, 2020
- 5 Things To Know On World Food Day 2020 In Arlington Heights - Arlington Heights, IL Patch - October 16th, 2020
- 5 Things To Know On World Food Day 2020 In New York - Yorktown, NY Patch - October 16th, 2020
- RECALL: 18 Brands of Dog Food Recalled by FDA Over Toxin Concerns - ourcommunitynow.com - October 16th, 2020
- Were We Mentally Ready for COVID-19? Why It's Time to Take Behavioral Health Seriously - - HIT Consultant - October 16th, 2020
- Oct. 14 COVID-19 update: 12 best strategies to stay healthy this fall and winter - Prescott Daily Courier - October 16th, 2020
- Gallbladder and Alcohol Consumption: What to Know - Healthline - October 16th, 2020
- What is intermittent fasting? Simple tips to do it safely - DNA India - October 7th, 2020
- Jenna Dewan Nails Her Response to Fans Asking for Her Postpartum Diet and Fitness Routine - E! Online - October 7th, 2020
- Food for thought: Breast cancer and nutrition - Coastal Courier - October 7th, 2020
- What liposuction is, and why it can make you thinner, but not thin - ZME Science - October 7th, 2020
- Diabetes And Covid-19: Expert Tips And Full-Day Diet Plan For Diabetics - NDTV Food - October 7th, 2020
- The Recovery Room: News beyond the pandemic October 2 - Medical News Today - October 7th, 2020
- Quick Breakfast Ideas: Prepare This Avocado Toast To Get A Dash Of Protein, Fibre And Good Fats - NDTV - October 7th, 2020
- The Top 10 Virtual Plant-Based Events You Don't Want To Miss - Plant Based News - October 1st, 2020
- How to gain weight quickly and safely - Netdoctor - October 1st, 2020
- Six commonly-eaten foods that can make you ill, and how to prepare and store them safely - Aberdeen Evening Express - October 1st, 2020
- Coronavirus Tips: Prevention and Safety For Everyday Life - Health Essentials from Cleveland Clinic - October 1st, 2020
- 7 Bad Habits to Quit That Can Make You Feel Healthier Within Weeks - Chiang Rai Times - October 1st, 2020
- Understanding heart conditions and their warning signs - Times of Malta - October 1st, 2020
- Kidney Health and Ketoveyda: How Suraksha Naturals Is Addressing the Health Concerns of the Keto Community - PRNewswire - September 29th, 2020
- Eating right and playing well The Island - The Island.lk - September 29th, 2020
- Prebiotics 101: Discover Why Prebiotic Fiber Is The Most Important Thing Missing From Your Diet - CBS Houston - September 29th, 2020
- Amsterdam and Helsinki launch algorithm registries to bring transparency to public deployments of AI - Best gaming pro - September 29th, 2020
- How Safe is the 3 Day Cardiac Diet? - MedicineNet - September 23rd, 2020
- James Cracknell is running for five days without food to prove we don't need carbs - is he right? - Telegraph.co.uk - September 23rd, 2020
- Opinion | Going against the grain: Debunking celiac disease misconceptions - University of Pittsburgh The Pitt News - September 23rd, 2020
- Blue Origin gets ready to test its suborbital spaceship with COVID-19 safety in mind - GeekWire - September 23rd, 2020
- What We Miss Most About Going to the Movies - Collider.com - September 23rd, 2020
- Want to Lose Weight Running? Experts Explain How to Achieve Your Goals Faster (and Safely) - Yahoo! Voices - September 22nd, 2020
- The Best Fish Scalers to Clean Your Catch - Robb Report - September 22nd, 2020
- Heart Failure in Primary Care: Do's and Don't's - Medscape - September 22nd, 2020
- The good, the bad and the dietary: Making sense of cholesterol - Gaston Gazette - September 22nd, 2020
- Why can't I go into my child's school, what is happening with SQA Exams? North-east council release FAQ guide to help parents - Aberdeen Evening... - September 22nd, 2020
- COVID-19 threatens to increase cancer mortality The Cancer Letter - The Cancer Letter - September 22nd, 2020
- How to be second wave savvy and what not to repeat from the first lockdown - Telegraph.co.uk - September 22nd, 2020
- The good, the bad and the dietary: Making sense of cholesterol - Boonville Daily News - September 18th, 2020
- The 7 Health Benefits of Eating More Tofu, and How to Enjoy It - The Beet - September 18th, 2020
- Is VR the Future of Corporate Training? - Harvard Business Review - September 18th, 2020
- City seeking input on safety improvements to Linn Street in West End - WCPO - September 18th, 2020
- What is a 'reverse diet' and can it help you to maintain your goal weight? - Health24 - September 8th, 2020
- How to Use Public Transit Safely During the Pandemic - One Green Planet - September 8th, 2020
- Brits ignore PMs diet plea as spending on takeaways surges - City A.M. - September 8th, 2020
- Healthy success for Pocklington-based slimming consultant - Pocklington Post - September 8th, 2020
- Tips on how to stay safe and not spread COVID-19 on this Labor Day Weekend - Berkeleyside - September 8th, 2020
- Dr. Pimple Popper cut open a 'bubble wrap' growth the size of a grapefruit on a patient's back - Business Insider India - September 6th, 2020
- Vancouver teacher praises benefits of taking kids outside of classroom to learn - CBC.ca - September 6th, 2020
- From a bald budgie to a fat goldfish your pet queries answered - The Sun - September 6th, 2020
- 'Gross cruelty' towards the consignment of sheep and cattle headed for the Middle East - IOL - September 6th, 2020
- How Much Weight Loss Can You Achieve In Three Months? - Women's Health - September 5th, 2020
- These simulations show how face shields and valved masks allow clouds of respiratory droplets to escape - Business Insider India - September 5th, 2020
- My ex just admitted he avoided sex because he has erectile dysfunction. Was I wrong to end things over our lac - Business Insider India - September 5th, 2020
- Anxious with anticipation? | News, Sports, Jobs - The Sentinel - Lewistown Sentinel - September 5th, 2020
- Vegetarians suffer from iron deficiency anaemia and other myths about the micronutrient deficiency busted - Times Now - September 5th, 2020
- Understanding the hidden risks of recreational marijuana - Houston Chronicle - September 4th, 2020
- Debunking the soy-estrogen problem and other soy myths - ZME Science - September 4th, 2020
- The Foods 5 Famous Chefs Never Leave the Grocery Store Without - Yahoo! Voices - September 4th, 2020
- The 8 Best Diet Plans Sustainability, Weight Loss, and More - September 1st, 2020
- Column: Be smart and safe when trying to lose weight during coronavirus pandemic - Honolulu Star-Advertiser - September 1st, 2020
- Severe Weather Warning Issued For Melbourne On Wednesday - KIIS1011 - September 1st, 2020