Dairy seems to have a bad reputation these days. With the rise in popularity of anti-inflammatory diets, dairy seems to be the first thing people recommend cutting out. But it shouldn't be.
I often get asked if dairy causes inflammation. In fact, the opposite is true. Based on science, dairy products like milk, yogurt, and cheese are not inflammatory and can be part of an anti-inflammatory diet. They are also important as we age as a source of calcium, which helps keep bones strong.
A study published in Nutritional Epidemiology, which ranked foods based on their pro-inflammatory potential, found that dairy products, fruits and vegetables (particularly dark green leafy vegetables and deep orange vegetables) tend to have anti-inflammatory properties.
Specifically on dairy products, a systematic review in the Journal of the American College of Nutrition, funded by the National Dairy Council, evaluated 27 randomized controlled trials and found that dairy products (such as milk, cheese, and yogurt) and dairy proteins (such as whey and casein) have neutral to beneficial effects on inflammation.
Concerns about inflammation are not a valid reason to avoid dairy. As we age, we may actually be less likely to fall and break bones if we include dairy in our diet.
A new study shows that increasing calcium and protein intake through dairy products reduced the risk of falls and fractures in older people living in care homes by 33%. 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 led a 2-year cluster randomized controlled trial in residential care facilities 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, with residents consuming an average of 700 milligrams of calcium per day and 58 grams of protein per day.
A total of 7,195 residents participated in the study between December 2013 and August 2016. The average age of the residents was 86.7 years in the intervention group and 86.4 years in the control group.
At the start of the study, initial calcium and protein intakes averaged 689 milligrams and 57 grams per day.
During the study, residents in the intervention cohort consumed 3.5 servings of dairy per day, while residents in the control group consumed an average of less than 2 servings per day. In a follow-up study of the study, 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 equated to an estimated 33% lower risk of fracture with increased dairy consumption.
The incidence of hip fractures was 1.3% in the intervention group and 2.4% in the control group, resulting in a 46% lower risk of hip fractures. 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 broad implications as a public health measure for preventing fractures in elderly care settings and potentially in the broader community," Iuliano and colleagues wrote.
Questions and Answers
Q: Can eating whole grains reduce my risk of developing type 2 diabetes?
A: Yes, according to a recent study from 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 people 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 thought about using your slow cooker to make rolls? It works, and it makes exceptionally soft, tender rolls. Here's a recipe for slow cooker honey whole wheat rolls to try. (And bonus: the whole wheat flour makes it a serving of whole grains.) It's from Eating Well magazine.
SLOW COOKER HONEY WHOLE WHEAT ROLLS
Servings: 12
1 cup whole milk, warmed
4 tablespoons honey, divided
1 sachet active dry yeast (2.5 teaspoons)
5 tablespoons rapeseed 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 the bowl of a stand mixer. Set aside for 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 that pulls away from sides, about 5 minutes. Turn dough out onto a lightly floured surface; divide into 12 pieces, about 2 1/2 ounces each. Roll each piece into a smooth ball. Line a 6-quart or larger slow cooker with a large piece of parchment paper (it's okay to fold it slightly to get it over the bottom and partway up the sides); coat the paper with cooking spray. Add rolls in a single layer. Cover and bake on high until rolls begin to brown around the edges and spring back slightly when touched, 2 to 2 1/2 hours. Transfer rolls to wire racks and cool slightly before serving warm. For 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 sugars (6 grams added); 114 milligrams sodium.
Charlyn Fargo is a registered dietitian at SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, please contact her at [email protected] or follow her on Twitter @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