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Why not to exclude from dairy alternatives

Without meat one can evade, but we need to ensure adequate supply of wholesome protein. From this perspective, the alternative ways of eating seems to be the optimal choice lacto-ovo-vegetarian or eating according to Ayurveda, where it is permitted the consumption of eggs, milk and milk products.

Arguments against dairy products are often scientifically unfounded conclusions of the studies tend to spin. The most common "cons" include the milk and dairy products zahleňují. It also claims that calcium poorly absorbed from milk and milk consumption conversely leads to osteoporosis, increased risk of cardiovascular diseases, increased risk of cancer, leading to headache. What is the truth?

"Milk and dairy products is certainly an important part of a balanced diet. They are a source of protein and essential vitamins and minerals. Milk proteins and bioactive peptides generated by digestion thereof, have significant effects on human health. These are the effects of antimicrobial, antiviral, immunomodulatory, anticancer, significant effects on lowering blood pressure, which is behind diseases of the heart and blood vessels, "explains Dr.. Carolina Hlavatá, Ph.D. the project plus White. "Clinical studies continue to confirm the positive effect of eating less fat milk and milk products for type 2 diabetes, while on insulin sensitivity, food intake and body weight, which are the health problems of our time."

Milk products provide a complex of substances essential for bone health, such as full proteins, vitamin C, D, K, iron, magnesium, zinc. Applicability of calcium is high and due to its content (1200 mg / 1 l of milk), the presence of lactose and optimal ratio between calcium and phosphorus. Studies show that regular consumption of milk can alleviate progression in women osteoarthrotických changes (Lu, B. et al., Arthritis Care Res, 2014).

Milk products may reduce the risk of colon cancer

The studies are inconsistent, because tumors arise on the basis of multifactorial causes and is not easy to identify a single cause. For nutritional factors in relation to cancer considered uniquely protective sufficient intake of fruits and vegetables (high content of antioxidant active substances and phytochemicals), as clearly negative is considered secondary to excessive consumption of processed meat (sausages, etc.).

"The results of epidemiological studies are not entirely clear - in relation to cancer of the breast and prostate cancer is considered to be a risk very high intake of fat from dairy products and the presence of IGF-1. On the other hand, epidemiological studies have shown that consumption of milk and dairy products can reduce the risk of colorectal cancer, "continues expert.

Daily 2-3 from milk products, problems with their digestion not only replenish calcium elsewhere
Claim that milk causes headache is due to the fact that one of the amino acids in milk is histidine, which produces histamine. Histamine is found in some ripened or mold cheeses, red wine, smoked fish, yeast, etc., With some people consuming these foods causes migraine-type headaches, itching, low blood pressure.

"From the viewpoint of common sense is advisable to choose a middle path, ie. Milk and dairy products are not avoiding - except of course people who suffer from more pronounced in the form of lactose intolerance or persons with allergies to milk protein. Daily intake of milk and dairy products should be 2-3 servings a day, "adds
Dr.. Carolina Hlavatá, Ph.D. the project plus White.

But if you have medical reasons to exclude dairy products, think about what you track your diet. As a substitute proteins are most commonly used drinks from soybeans, grains (rice, corn, oats, buckwheat), nuts (almonds, coconut, hazelnuts), seeds (poppy, sesame). For higher calcium intake is often recommended classifying broccoli (47 mg / 100 g) and cauliflower (22 mg / 100 g), Poppy (1436 mg / 100 g), it is very convenient to choose calcium-enriched foods.

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Author: Sarka Pelcová

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