No matter where you personally stand on dairy products, there's no denying that it's a contentious issue in the nutrition community. In this episode of Revolution Health Radio, Chris reviews what the scientific evidence says about the benefits of dairy products, the actual prevalence of lactose intolerance and allergies, the (false) theory that dairy contributes to osteoporosis, the connection between dairy consumption and better bone health, why full-fat dairy is better than low- or nonfat dairy, and the ways that you can still benefit from dairy even if you can't digest lactose.
In this episode, we discuss:
- The background of dairy consumption by humans
- A variety of research studies that show that dairy products, and full-fat fermented dairy products in particular, have benefits for cardiometabolic function and several other markers of health
- The mechanisms behind the benefits of full-fat dairy
- The myth that dairy foods contribute to osteoporosis by "acidifying" our bodies
- How to know if you're intolerant to lactose or the proteins in dairy and how to address that in your diet
Show notes:
- "Milk signalling in the pathogenesis of type 2 diabetes"
- "Trans-Palmitoleic Acid, Metabolic Risk Factors, and New-Onset Diabetes in U.S. Adults"
- "Biomarkers of milk fat and the risk of myocardial infarction in men and women: a prospective, matched case-control study"
- "Dairy consumption and patterns of mortality of Australian adults"
- "Milk drinking, ischaemic heart disease and ischaemic stroke II. Evidence from cohort studies"
- "Comprehensive Review of the Impact of Dairy Foods and Dairy Fat on Cardiometabolic Risk"
- "The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease"
- "Effects of Full-Fat and Fermented Dairy Products on Cardiometabolic Disease: Food Is More Than the Sum of Its Parts"
- "Impact of low-fat and full-fat dairy foods on fasting lipid profile and blood pressure: exploratory endpoints of a randomized controlled trial"
- "Oral butyrate for mildly to moderately active Crohn's disease"
- "Effects of Ruminant trans Fatty Acids on Cardiovascular Disease and Cancer: A Comprehensive Review of Epidemiological, Clinical, and Mechanistic Studies"
- "Milk and acid-base balance: proposed hypothesis versus scientific evidence"
- "Carbonated beverages and urinary calcium excretion"
- "Phosphate decreases urine calcium and increases calcium balance: A meta-analysis of the osteoporosis acid-ash diet hypothesis"
- "A dairy and fruit dietary pattern is associated with a reduced likelihood of osteoporosis in Korean postmenopausal women"
- "The Association Between Osteoporosis and Hypertension: The Role of A Low Dairy Intake"
- "Dairy Products, Dietary Calcium and Bone Health: Possibility of Prevention of Osteoporosis in Women: The Polish Experience"
- Articles by Chris:
- Cyrex Labs Array 4
- Vibrant Wellness Dairy Zoomer
- Learn more about the Adapt Naturals Core Plus bundle or take our quiz to see which individual products best suit your needs
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This episode of Revolution Health Radio is sponsored by Zero Acre Farms, Paleovalley, and Inside Tracker.
As a member of our community, Paleovalley has a very special offer for you. Head over to Paleovalley.com/Chris and use the code KRESSER15 to get 15% off your order.
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