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Got Dairy?

I was raised in the 'old school' when drinking milk was recognized as the only source for calcium...

"Drink your milk, so your bones will grow big and  strong." 

Back then, dairy was raw and nutritious. It came from grass fed cows that grazed in the fresh air and pastures.

Now we live in an era when dairy is pasteurize, homogenized and 98-100% of the cream has been removed. This brings up a very controversial question: 

Is dairy good or bad for you? 

So many contradictory reports are available all over the internet. There are articles condemning dairy as the worst food on the market. Also there are just as many articles praising the virtues of dairy. How can anyone make an intelligent decision? 

The best source for determining if you should consume dairy is YOU

Many people thrive on high quality dairy products and derive many health benefits from it. On the other hand, others simply don’t digest dairy as well and suffer from adverse conditions when consumed. Again, listen to your body and conclude what works best for you. Also remember, that what is good for you might not be good for someone else.

Just keep in mind, that problems can arise for anyone consuming dairy products that have been quality compromised or if consumed in excessive quantities. 

As with most foods, moderation in fundamental.

Dairy FACTS to consider:

  • …there are more fractures in regions that have a higher consumption of milk products, namely the U.S., U.K., Canada, and mainland Europe, than in those that don’t such as Africa and China. 
  • The Nurses Study at Harvard, which followed 78,000 nurses for more than 12 years, found that those who drink two or more glasses of milk per day have twice the risk of hip fracture than those who drink a glass a week or less. There are several other large-scale studies that show that high calcium intake doubles the risk of hip fractures." (Annemarie Colbin PhD) 
  • Vegetables, beans, legumes, and protein all have enough calcium for our bodies


  • BLOOD PRESSURE PROFIT — Dairy may not give you perfect blood pressure, but the trio of minerals found in dairy foods – calcium, potassium, and magnesium – may play an important role in helping to maintain your blood pressure at a healthy level. A low-fat dietary approach for hypertension, which includes low-fat dairy products, may also be beneficial for maintaining healthy blood pressure.
  • BONE BUILDING — Calcium is the fundamental building block of our bodies and high quality dairy is an excellent source. Your bone mass will benefit as well as other bodily functions such as blood clotting, muscle contraction, and nerve impulse transmission - all of which require adequate calcium.
  • CANCER COMBAT — Although excessive dairy consumption increases the risk of some cancers, as outlined earlier, it’s thought that moderate amounts may help reduce your risk of colon cancer due to its degenerative effect on the growth of polyps.
  • PERFECT pH — Meat, excessive sugars, and processed foods contribute to acidic conditions in the body, creating the perfect conditions for inflammation, cancer, and hypertension to develop. Calcium, a mineral found in abundance in most dairy products, helps maintain a healthy pH level, thereby improving vitality and overall health.
  • PREMENSTRUAL PREVENTION — An adequate intake of calcium may lessen the symptoms of premenstrual syndrome like dizziness and mood swings. Although non-dairy calcium sources include leafy green vegetables, nuts, and seeds, if dairy is your thing some high quality products may the perfect remedy for PMS.
  • WAISTLINE WATCHER — Dairy advocates have long promoted the anti-obesity benefits of lowfat dairy products as part of an overall healthy lifestyle. As deficient levels of calcium may cause the parathyroid hormone to slow down the breakdown of fat, it’s central to this idea. Conjugated linoleic acid, branched chain amino acids, and sphingolipids, which are also found in dairy, are also thought to contribute.  © INTEGRATIVE NUTRITION


  • HEART HEALTH — Dairy products including cheese, ice cream, milk, and butter contribute significant amounts of cholesterol and fat to the diet, if consumed in excess. This increases the risk of chronic conditions such as cardiovascular disease.
  • DIGESTIVE DISTRESS — Many milk drinkers are unaware that their habit may be causing them digestive issues, as lactose intolerance often goes undiagnosed. Large percentages of Asian Americans, Native Americans, and African Americans are affected by symptoms which include gastrointestinal cramping, flatulence, and diarrhea.
  • CANCER CONCERN — The body’s inability to breakdown excessive amounts of certain milk sugars, such as galactose, may contribute to certain types of cancer. As a result, the extra sugar can build in the blood stream and in particular, women’s ovaries. Due to the presence of insulin-like growth factor 1 (IGF-1), breast and prostate cancers have also been linked to excessive dairy consumption.
  • VITAMIN D DILEMMA — Although many types of milk are fortified with vitamin D, there is significant variation in how much is actually present. Excessive intakes can be toxic whereas a deficiency can lead to rickets, osteomalacia, and osteoporosis.
  • CONTAMINANT CHALLENGE — Synthetic hormones, such as recombinant bovine growth hormone (rBGH), are often given to cows to increase dairy production. As such, these hormones often make their way into our milk supply. The same goes for antibiotics that are administered to animals that develop infections as a result of milk production manipulation. High quality dairy is recommended; however recently, even the integrity of organic dairy is questioned.
  • RESPIRATORY RISK — Cow’s milk is known as one of the most mucus-forming foods available due to consistency of casein, the main protein found in milk and a very coarse substance. As a result of excessive dairy consumption, casein overload can clog and irritate the entire respiratory system causing hay fever, asthma, bronchitis, sinusitis, and ear infections.  © INTEGRATIVE NUTRITION


LOWFAT = FATTER CHILDREN: Swedish study; Children on low fat diets were fatter, consumed more sugar and had higher insulin resistance.

WHOLE FAT MILK = FERTILITY: Women drinking low-fat milk had fertility problems. Human Reproduction, online February 28, 2007 

WHOLE FAT MILK = LOWER WEIGHT GAIN: Swedish women using cheese and full fat dairy had lower weight gain as they grew older. American Journal of Clinical Nutrition, 2007;84(6):1481-1488)


Vitamin A
Vitamin D
Vitamin E
Vitamin K
Conjugated Linoleic Acid

Shorter Chain Fatty Acids
Essential Fatty Acids
Wulzen Factor

Presented at the
Institute for Integrative Nutrition
By Sally Fallon Morell


  • Enzymes in raw milk are activated in the digestive tract
  • Enzymes and carrier proteins in raw milk ensure all nutrients are absorbed
  • Friendly bacteria in milk aid in digestion
  • No energy required to digest raw milk; net energy gain


  • The body must supply the enzymes needed to digest the milk
  • Proteins warped and distorted by pasteurization put additional strain on digestion
  • Much energy required to digest pasteurized milk; net energy loss
Presented at the

Institute for Integrative Nutrition

By Sally Fallon Morell
Remember, only YOU  can determine if dairy is right for you. In my home several of my kids go great with high quality dairy products, I do better without them, but butter and FAGE yogurt do not bother me.

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