Is Ditching Dairy Healthy?
There are many reasons individuals may choose to eliminate dairy from their diet. In the past, the most common reasons for ditching dairy were lactose intolerance, milk allergies, and ethical reasons. Lately, however, the benefits of eliminating dairy from one's diet have been a hot topic in online health and beauty communities. Proponents of a dairy-free diet claim eliminating dairy caused improvements in both their health and appearance. These claims have caused dairy-free diets to gain popularity among individuals who otherwise wouldn't have considered them. So, what are these claims and how valid are they? Does ditching dairy have any health risks?
Impact On Acne
One common claim about the benefits of a dairy-free diet is it leads to clearer skin. This claim is partially backed up by studies. However, these studies currently only link milk consumption to acne, and no link has been established between dairy products such as yogurt or cheese and acne. Milk's impact on acne is believed to be due to certain hormones in milk contributing to inflammation in the body. This is important because acne is an inflammatory disease. So, a reduction in inflammation often leads to a reduction in breakouts. For acne-sufferers looking to reduce breakouts, ditching milk is worth a shot, but completely eliminating dairy may not provide significant benefit.
Connection To Weight Loss
Another reason for the popularity of dairy-free diets are claims of their connection to weight loss. However, these claims are anecdotal and are not backed up by any studies. It is possible to lose weight on a dairy-free diet, but this weight loss is not due solely to the lack of dairy product consumption. The most likely scenario is individuals who eliminate dairy from their diets typically consume fewer calories as a result, leading to weight loss. So, if individuals are trying to lose weight, eliminating dairy from their diet is unnecessary unless they're prone to overeating dairy products.
Potential Dietary Deficiencies
Dairy-free diets have the potential for dietary deficiencies. The most likely deficiencies are calcium and vitamin D deficiencies, which can have serious health consequences. Long-term calcium deficiency increases the risk of developing low bone mass and osteoporosis. Calcium deficiency also puts individuals at risk of developing hypocalcemia; severe cases of which can lead to seizures and congestive heart failure. Vitamin D deficiency reduces the absorption of the calcium individuals consume. This means someone with an adequate calcium intake but who is deficient in vitamin D may still be calcium deficient. Vitamin D deficiency can also cause problems independent of calcium deficiency such as weakness, confusion, and even kidney damage.
It is not necessary to consume dairy to avoid these deficiencies. Foods such as fish, tofu, fortified cereals, nuts, and non-dairy milk products are all good sources of calcium. Vitamin D deficiency may be remedied by spending five to fifteen minutes per day in sunlight, allowing the body to synthesize its own vitamin D. Individuals may also choose to take vitamin D and calcium supplements.
Reduced Bloating and Flatulence
Another popular reason to go dairy-free is reduced bloating and flatulence. This is mainly relevant for individuals who are lactose intolerant or those with irritable bowel syndrome and similar conditions. There is no evidence suggesting a dairy-free diet will reduce bloating and flatulence in individuals who do not have a condition that affects their ability to digest dairy. If individuals are experiencing bloating and flatulence on a regular basis, it's not a bad idea for them to temporarily remove dairy from their diet to see if it is the cause of these symptoms, as lactose intolerance is very common. It is important to keep in mind eliminating dairy from one's diet doesn't guarantee a reduction in bloating and flatulence, however, as it may not be the cause.
Influence Over Inflammation
Studies exploring dairy products' influence over inflammation have, so far, been inconclusive and shown conflicting evidence. Dairy has been shown to cause inflammation in individuals with dairy allergies and lactose intolerance, but not in other groups. In fact, dairy has been shown to have an anti-inflammatory effect in patients with metabolic disorders. The influence dairy has on inflammation is complicated and not fully understood. If individuals are trying to reduce inflammation in their body, there is little reason to remove dairy from their diet unless they suspect they are lactose intolerant or have a dairy allergy.