The Heroes and Villains Of Dairy

With the vegan, plant-based craze and the mental image of greasy, melty cheese on a pizza, it’s easy to assume all dairy products are bad for you. But there are actually a lot of great ones that are packed with protein, calcium, and even antioxidants–essential players for good health. Here are some of the healthiest dairy products you should include more of in your diet and the unhealthy ones you should avoid. 

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1. Plain Yogurt

Plain yogurt is yogurt without any added flavor or sugar. It’s considered healthy thanks to its high protein and calcium content, and probiotics which aid in digestion and promote gut health. If you don’t like eating plain old yogurt, add honey and fruit for some added flavor. 

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2. Cottage Cheese

Compared to other cheeses, cottage cheese is very low in fat, making it a good choice for those wanting to lose weight. It’s also a great source of calcium, protein, vitamins, and minerals that support good health. 

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3. Greek Yogurt

Greek yogurt is thicker and fattier than the regular stuff and contains about twice the protein. Just like regular yogurt, it also has probiotics and calcium but because it’s fattier, it’s more satisfying and keeps you fuller longer. 

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4. Skyr

Skyr is an Icelandic version of yogurt that has become increasingly popular in recent years. It’s made from skim milk so it’s low in fat and calories but high in nutrients like protein, calcium, and vitamins. 

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5. Kefir

Kefir is a kind of drinkable yogurt popular in Eastern Europe. It’s a fermented food so it’s full of probiotics. Studies have shown it boosts your immune system, promotes bone health, and gut health, and may even protect you from certain cancers.

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6. Labneh

Labneh is a creamy cheese popular in Middle Eastern cuisine. It’s made from yogurt and has much of the same properties like probiotics, calcium, protein, and vitamins but it’s thicker, fattier, and has a more distinctive sour taste. 

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7. Ghee

Ghee is a type of clarified butter used in Indian cuisine. It doesn't have any lactose in it so it may be easier to digest for some people and it contains antioxidants, vitamins, and healthy fats. Studies have shown it has properties that help the body absorb essential minerals. 

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8. Butter

Butter has a bad rep. While it’s not great to eat it by the pound, high-quality butter, especially from grass-fed cows, offers many health benefits including vitamins D, E, and calcium. It also contains the compound Beta-carotene which has been found to lower the risk of certain types of cancer. 

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9. Full-Fat Milk

This may seem counter-intuitive, but studies have found people who drink full-fat instead of reduced-fat milk have a lower risk of obesity maybe due to the higher fat content which allows you to stay fuller longer. There’s also a higher concentration of nutrients like calcium, protein, and vitamin D in full-fat milk. 

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10. Ricotta Cheese

Ricotta is considered one of the healthiest cheeses due to its high whey content. Whey is a protein containing all the essential amino acids. It’s easily absorbed and has been shown to promote muscle growth and lower blood pressure and cholesterol. 

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Now that we’ve talked about some of the healthiest dairy products, let’s talk about the bad players you should avoid. 

1. Flavored Yogurt

Although yogurt is considered healthy thanks to its probiotic content, protein, and calcium, avoid the flavored kind. These are usually full of added sugars and artificial flavors that take away from all the supposed benefits. 

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2. Ice Cream

This one should come as a no-brainer. Ice cream is a delicious treat, but it’s packed with sugar and saturated fat. Eating ice cream frequently could cause you to have unhealthy cholesterol levels, putting you at risk for heart disease.

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3. Whipped Cream

High-fat dairy products like heavy whipping cream are not only bad for your waistline, but they’ve also been linked to a higher risk of dementia and worse breast cancer survival rates. When cooking or baking with cream, a little goes a long way so use it in moderation.

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4. Condensed Milk

Condensed milk is milkd that's been boiled down to change the consistency so it’s much thicker and more concentrated. It also contains added sugar, a lot of calories, lactose, and saturated fat making it bad for the heart and dangerous for anyone at risk of diabetes. 

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5. Processed Cheese

Most processed cheeses are real cheese that’s been cut with artificial flavors, coloring, added saturated fats, sodium, and sugar. They’re cheaper for manufacturers to produce but their high “bad fat” content can increase your risk of coronary heart disease. 

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6. Coffee Creamers

As if real cream wasn’t already bad enough, coffee creamers are highly processed artificial “cream” that often contain a hefty amount of added sugar. They’re made using partially hydrogenated oils which can increase your cholesterol levels and cause inflammation.

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7. Milkshakes

There’s a reason milkshakes aren’t as common as they were in the 1950s–they were definitely the culprit for those poodle skirts not fitting anymore. If you’ve ever made a milkshake, you know how much ice cream goes into one of them. They’re packed with saturated fat and sugar which pose a risk to your heart health.

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8. Chocolate Milk

Although chocolate milk recently picked up a reputation in the fitness world as an effective post-workout beverage, unless you’re doing insane endurance workouts, it’s probably not the optimal choice. Its added sugar and saturated fat content might contribute to gaining fat moreso than any kind of muscle.

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9. Sour Cream

Although sour cream is a fermented dairy product like yogurt, what sets it apart is its high saturated fat content. About half the calories in sour cream come from saturated fat, contributing to an increased risk of heart disease. 

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10. Cream Cheese

Next time you order a bagel and lox, you might want to hold the cream cheese. It’s high in artery-clogging saturated fat and salt and doesn’t contain enough of the good stuff like calcium and protein to justify eating it. 

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