Dairy seems to get a bad rap these days. With the rise in popularity of anti-inflammatory diets, it seems like the first thing people suggest you eliminate is dairy. But it shouldn’t be.
I am often asked if dairy causes inflammation. In fact, the opposite is true. Scientific evidence suggests that dairy products such as milk, yogurt, and cheese do not cause inflammation and can be part of an anti-inflammatory diet. They are also important as a source of calcium, which helps keep bones strong as we age.
A study published in the journal Nutritional Epidemiology that ranked foods according to their inflammatory potential showed that dairy products, fruits, and vegetables (especially dark green leafy vegetables and deep orange vegetables) tend to be pro-inflammatory.
When it comes to dairy products specifically, a systematic review funded by the National Dairy Council and published in the Journal of the American College of Nutrition evaluated 27 randomized controlled trials and found that dairy products (e.g., milk, cheese, and yogurt) and dairy proteins (e.g., whey, casein) had neutral or beneficial effects on inflammation.
Concern about inflammation is not a valid reason to avoid dairy; as we age, we may experience fewer falls and fractures by including dairy in our diet.
A new study found that increasing calcium and protein intake through dairy products reduced the risk of falls and fractures by 33% in older adults living in care homes. The results of the randomized controlled trial were published in the BMJ on October 20, 2021.
Sandra Iuliano and colleagues at the University of Melbourne conducted a 2-year cluster randomized controlled trial in nursing homes in Australia. Twenty-seven facilities were randomized to provide residents with increased amounts of milk, yogurt, and cheese containing 562 milligrams of calcium and 12 grams of protein, for a total daily intake of 1,142 milligrams of calcium and 69 grams of protein. An additional 29 facilities were included as controls, and residents consumed an average of 700 milligrams of calcium per day and 58 grams of protein per day.
A total of 7,195 patients were included in the study between December 2013 and August 2016. The mean age of patients in the intervention group was 86.7 years, and the mean age of patients in the control group was 86.4 years.
At the start of the study, baseline calcium and protein intakes averaged 689 milligrams and 57 grams per day.
During the study, residents in the intervention group consumed an average of 3.5 servings of dairy per day, while residents in the control group consumed an average of less than 2 servings per day. In the study’s follow-up, researchers identified 324 fractures, which occurred in 3.7% of residents in the intervention group and 5.2% of residents in the control group. This meant that the risk of fractures decreased by an estimated 33% with increased dairy consumption.
The incidence of hip fracture was 1.3% in the intervention group and 2.4% in the control group, indicating a 46% reduction in the risk of hip fracture. The risk of falls was 57% in the intervention group and 62% in the control group, resulting in an 11% risk reduction.
“This nutritional intervention has widespread implications as a public health measure for fracture prevention in the aged care setting and potentially in the broader community,” Iuliano and colleagues wrote.
Q&A
Q: Can eating whole grains help lower my risk of developing Type 2 diabetes?
A: Yes, according to a recent study by the University of Eastern Finland and the Finnish Institute for Health and Welfare. The study, published in Nutrients, found that one serving of whole grains per day reduced the incidence of Type 2 diabetes compared to those who did not eat whole grains daily. Whole grains include grains such as brown or wild rice, quinoa, oatmeal, whole wheat (in bread, crackers, and pasta), farro, barley, and teff. The Dietary Guidelines for Americans recommend 3 to 6 servings of whole grains per day.
RECIPE
Have you ever considered using your slow cooker to make rolls? It works, and it makes wonderfully soft, pillowy rolls. Here’s a recipe for slow cooker honey whole wheat rolls for you to try. (And a bonus—the whole wheat flour makes it a whole grain serving.) From Eating Well magazine.
SLOW COOKER WHOLE WHEAT BREAD WITH HONEY
Servings: 12
1 cup whole milk, warmed
4 tablespoons honey, divided
1 pack of active dry yeast (2.5 teaspoons)
5 tablespoons canola oil
1 large egg
2 cups whole wheat flour
1 1/2 cups all-purpose flour
1/2 teaspoon salt
Combine milk, 1 tablespoon honey, and yeast in bowl of mixer. Let stand 5 minutes. Add remaining 3 tablespoons honey, oil, egg, whole wheat flour, all-purpose flour, and salt to yeast mixture. Mix on low speed with dough hook or wooden spoon until smooth, elastic ball forms and pulls away from sides, about 5 minutes. Transfer dough to a lightly floured surface; divide into 12 pieces, about 2 1/2 ounces each. Shape each piece into smooth ball. Line a 6-quart or larger slow cooker with a large piece of parchment paper (It’s OK to crease it slightly to partially cover bottom and sides); coat paper with cooking spray. Add rolls in a single layer. Cover and cook on high heat for 2 to 2 1/2 hours, until rolls begin to brown around edges and spring back slightly when touched. Transfer rolls to a wire rack and let cool slightly before serving warm. Makes 12 rolls.
Per serving: 226 calories; 7 grams protein; 34 grams carbohydrates; 8 grams fat (1 gram saturated); 18 milligrams cholesterol; 3 grams fiber; 7 grams total sugar (6 grams added); 114 milligrams sodium.
Charlyn Fargo is a registered dietitian at the SIU School of Medicine in Springfield, Illinois, and is currently the president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, please contact: [email protected] or follow her on Twitter at @NutritionRD. To learn more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
Photo credit: Eiliv Aceron on Unsplash