Avoiding Dairy Products? Here's What You Might Be Missing

Have you ever heard of the terms dairy matrix or Milk fat globule membrane (MFGM)?

If not, you must learn about them and understand why including dairy products in your diet is beneficial.

Dairy products have their ups and downs in "public relations." People often decide to avoid them for various reasons, some legitimate, such as allergies to milk protein or choosing veganism as a lifestyle. Other reasons stem from "gut feelings," misconceptions, or "the wisdom of crowds."

So let’s give some praise to dairy products and understand what you or your body are missing when you avoid milk and its products and why their nutritional richness cannot be, and should not be, replaced by supplements.

There is clear and compelling evidence from clinical studies on the protective effect of dairy products against heart diseases, hypertension, and colon cancer. Some evidence suggests an inverse relationship between dairy consumption and diseases like Alzheimer’s, stroke, breast cancer, osteoporosis, metabolic syndrome, and diabetes.

Dairy matrix expresses how the different components are packaged in dairy products. This matrix affects absorption and digestion processes and thereby influences satiety, weight, and health.

In addition, the animal produces a three-layer structure—protein, fat, and enzyme (MFGM)—which positively affects our immune function and cholesterol levels, primarily found in cheeses and cream.

When consuming dairy products, calcium in the blood increases gradually, positively affecting our blood vessels, thus preventing cardiovascular diseases. Conversely, an intake of calcium from supplements causes a sharp rise to high levels in the blood. According to a study published in the scientific journal atherosclerosis in 2020, a sharp rise of calcium in the blood leads to arterial calcification, blood vessel constriction, and gene expression that damages blood vessels.

100 grams of ricotta cheese contain 600 mg of calcium; combine it with half a cup of fortified milk and 100 grams of cabbage to meet the daily consumption recommendation.

The whole is greater than the sum of its parts

In addition to calcium, which is optimally absorbed in the intestines and safe for our blood vessels, you will get a wealth of nutrients from dairy products, including:

• High biological value protein, important for maintaining muscle mass and proper immune function.
• Potassium and magnesium, important for the cardiovascular system.
• Vitamin K2, associated with arterial flexibility.
• B vitamins, important for the nervous system.
• Vitamin D, crucial for bone health, blood sugar balance, hormone production, obesity prevention, and depression prevention.
• Probiotic bacteria, which impact digestive health, with studies suggesting their positive effects on weight and disease conditions.

Combine dairy products with green vegetables like broccoli and spinach - in casseroles, vegetable pancakes, stir-fried in a pan with butter and garlic or baked with olive oil and spices. Broccoli is considered one of the healthiest foods. It belongs to the cruciferous family, high in antioxidants, low in calories, and contains anti-inflammatory components. Studies show a link between broccoli consumption and Type 2 diabetes management. Spinach has large amounts of minerals and antioxidants, is rich in dietary fiber, and studies indicate a link between its consumption, slowing aging processes, and balancing blood pressure and blood sugar levels.

What else can you prepare for this wonderful holiday?

Cheese-Stuffed Peppers - Red bell peppers contain a large amount of vitamins and minerals such as vitamin C, magnesium, and zinc. Half a red pepper meets the daily requirements for vitamin C. Fill peppers with ricotta cheese, Parmesan, and season with olive oil, basil, and oregano. Bake in the oven for 15 minutes for a deliciously flavorful dish.

Tzatziki – The famous Greek dish based on yogurt, cucumber, dill, and garlic takes less than 5 minutes to prepare, offering a health bomb at the table. It's a wealth of all the mentioned components, plus important minerals like potassium and antioxidants like lutein (in cucumber and dill) and allicin (in garlic), offering protection against inflammation, infections, and cardiovascular diseases. Pairs wonderfully with quiches and vegetables. Season with a little olive oil, salt, and pepper.

In conclusion, the Shavuot holiday meal is an opportunity to enrich your menu with dairy foods and vegetables, enjoying their taste and the health benefits they provide. Remember, there is no substitute for whole foods.

Adina Bachar is a diabetes and ketogenic nutrition dietitian at the DMC Diabetes Treatment Center.