June is National Dairy Month! In addition to being delicious, dairy products are also versatile culinary ingredients that offer numerous health benefits. Unfortunately, as I mentioned in The Ultimate Mediterranean Diet Cookbook, "Dairy often gets excluded from many western healthy eating plans because people either consume too much milk, which leads to gastric distress, or high-fat butter and processed cheeses which are also high in cholesterol. Daily consumption of dairy in the Mediterranean region, in contrast, consists of fresh cheeses like ricotta and feta, which are high in nutrients and lower in fat and cholesterol. To wit, a Spanish study concluded that those eating two to three servings, or more, of low-fat dairy had a 50 percent reduced risk of developing high blood pressure, while a University of Tennessee, Knoxville, study found that the calcium in yogurt, eaten in addition to cutting overall calories, made it easier for participants to drop pounds."
"Milk and its products contain a
healthful dose of animal protein (about 9 grams per 6-ounce serving), plus
other nutrients such as calcium, vitamin B2, B12, potassium, and magnesium.
Calcium has been shown to have beneficial effects on bone mass in people of all
ages, but check nutritional labels to choose brands of milk and yogurt that
contain at least 20 percent of the daily recommended value of both calcium and vitamin
D. (Because vitamin D boosts calcium absorption, but isn’t naturally present in
dairy, most western companies add it.) Nutritional values of traditional yogurt
in the Mediterranean region also vary since it can be made from goat, sheep, or
cow’s milk, or a combination."
"Yogurt with live active cultures
(probiotics) helps to maintain the natural balance of organisms, known as
microflora, in the intestines. According to researchers at Tufts University,
yogurt with active cultures is believed to boost the immune system, change the
microflora of the gut, and affect the amount of time it takes for food to
travel through the bowel. Digestive concerns such as lactose intolerance,
constipation, diarrhea, colon cancer, infections, and inflammatory bowel disease have been shown to improve with
probiotic consumption."
"Yogurt, especially the Greek variety
and type that is locally produced in many Mediterranean countries, is packed
with protein and vitamin B12, which is mostly found in animal products, making
it a great choice for vegetarians and for athletes looking for a post workout
snack. The protein helps muscle recovery and water absorption, which can
improve hydration. One eight-ounce serving contains approximately 60 percent of
the recommended daily B12 intake for adult women along with good amounts of
phosphorous, potassium, riboflavin, iodine, zinc, and vitamin B5."
"Cheese is also a great source of
hunger-curbing protein and calcium. It is believed to slow down the absorption
rate of carbohydrates eaten at the same meal, balance blood sugar levels, and
improve mood. It also contains the same calcium benefits as milk and yogurt.
The zinc content in cheese is believed to protect skin, hair, and nails, as
well as help tissue growth and repair."
Here are 10 delicious recipes that will make adding more dairy to your diet a breeze:
No comments:
Post a Comment