Everything You Wanted to Know About Dairy Products

Dairy products contain proteins and vitamins and are an excellent source of calcium, which aids in bone and dental health. However, some dairy products may have a high amount of saturated fat, so it is recommended to choose low-fat dairy options or consume in moderation those with higher fat content.

Adults and teenagers who consume too much animal fat may gain weight and suffer from high cholesterol levels, increasing the risk of developing cardiovascular diseases. Unfortunately, diabetes itself increases the risk of cardiovascular diseases, so it’s important for diabetics to choose low-fat options to avoid additional risk.

How much dairy should you consume daily?

It is recommended to consume 2-3 servings a day, and for vegans, it's crucial to obtain calcium and protein primarily from plant-based foods..

What is considered a serving of dairy?

• Around 200 ml milk
• A small cup of yogurt
• Two tablespoons of cottage cheese
• 30 grams of cheese

What is the right choice?

Milk

It is recommended to consume milk containing up to 3% fat. 3% milk has 60 calories per 100 grams, 3 grams of fat, of which 1.8 grams are saturated fat, 5 grams of carbohydrates, and 40 mg of sodium. 1% milk has 43 calories per 100 grams, 1 gram of fat, 0.6 gram of saturated fat, 5.1 grams of carbohydrates, and 50 mg of sodium.

Remember that milk consumption affects everyone differently, so the best way to determine how a particular type of milk affects you is through continuous glucose monitoring without pricking.

Cheese

Cheeses can be high in fat and salt, hence it is advised to pay attention to the fat percentage (prefer cheeses with up to 5% fat), the sodium (salt) content, and the size of the portion consumed. The recommended portion size depends on the total consumption throughout the day. Cheeses like cheddar, Brie, Roquefort, and Edam contain a high amount of fat: about 20-38 grams per 100 grams.

Cheeses may contain a large amount of salt. Products with over 1.5 grams (1500 mg) of salt per 100 grams are considered high-salt products, but cheeses containing about 700-900 mg of sodium per 100 grams also add excessive salt to your diet. High salt consumption is unhealthy and may raise blood pressure, especially in people sensitive to sodium.

Does yogurt consumption prevent type 2 diabetes?

A study published in 2014 examined the link between yogurt consumption and the risk of developing type 2 diabetes, finding that people who consumed large amounts of yogurt reduced their risk. However, the study duration and the number of subjects were too small to draw a definitive conclusion. Nonetheless, reports on the benefits of consuming yogurt frequently appear in various media..

What impact does consuming dairy products have on blood sugar levels?

The effect of dairy products on blood sugar levels is influenced by the protein in milk – which slows digestion – and also hypothesized to impact insulin production in beta cells in the pancreas. The amount of fat – which also slows digestion – and of course, the carbohydrate content – lactose in dairy products. The rule of thumb is – the more lactose and less fat and protein, the greater the impact on sugar levels, meaning a higher increase in sugar levels. Usually, dairy products like milk, buttermilk, and yogurts have higher lactose compared to hard cheeses, which makes them more impactful on sugar compared to different cheeses – depending on the amount consumed. Also, take note of added sugar in dairy products, such as sweetened yogurts or cheeses. As with any dietary matters, note individual reaction – thus it is recommended to test the impact of dairy consumption using continuous glucose monitoring without pricking or any other form of monitoring.

Is it advisable for children to consume low-fat dairy products?

Children should be given whole milk and whole milk dairy products until the age of two, as they might not get all the essential vitamins they need for development from low-fat dairy products.

Dina Reutman is a regional dietitian at Meuhedet Southern District and the DMC Center for Diabetes and Obesity Treatment.