Good Lifestyle

Dairy products are often classified asinflammatory foodHowever, new research suggests that the opposite can really be true.

According to a recent study published in theAmerican College of Nutrition Journal,Consuming dairy foods such as milk, cheese, yogurt and milk protein (whey)Neutral with beneficial effects on inflammation. The systematic review, funded by the National Dairy Council, evaluated the results of 27 randomized control tests that examined the effect of dairy products and milk proteins have inflammation in the body. (In touch:21 best healthy cooking hacks of all time.)

What did this study examine exactly?

Of the 19 studies that analyzed the effect The dairy products have on the body, 10 have not reported no effect on inflammation and eight have reported a reduction of at least one ignition biomarker. With regard to the eight studies that have explored exclusively the relationship between the consumption of milk protein and inflammation, all reported any association of this type.

Nevertheless, dairy products are often associated with inflammation mainly due to saturated grease and lactose (natural sugar in milk) contained in these foods. In fact, about 65% of the human population has a reduced capacity toLactose digest after early childhood.

Have other studies found similar results?

One of the authors of the study, Chris Cifelli, Ph.D., VP of nutrition research at the National Dairy Council, saidEat this, not that!that this new study is theThird systematic review to publish over the last three years This indicates that dairy food has neutralized for beneficial effects on inflammation.

In 2017, a systematic review of50 clinical trials Demonstrated that dairy products were related to anti-inflammatory activity among participants with metabolic disorders. Dairy products that have been analyzed included low and comprehensive varieties as well as fermented, such as yogurt and kefir.

Another systematic examination Posted in 2019, randomized clinical trials evaluated also reported similar results. In fact, the authors of this particular examination reported: "The majority of studies have documented an important anti-inflammatory effect in healthy and metabolically abnormal subjects".

How could dairy products have beneficial effects on existing inflammation in the body?

As Cifelli points out, there are nine essential nutrients in milk, includingVitamin D, calcium and potassium - all that help maintain bone health. However, the 2015 Food Guidelines Advisory Committee identified that the recommended food allocations for these three nutrients are often not met by the Americans. In addition, dairy consumption has been associated with lower risk of developing conditions such as cardiovascular disease,Type 2 diabetesAnd the metabolic syndrome - all are considered partially caused by chronic inflammation.

Next to aanti-inflammatory regime is essential to reduce chronic low quality inflammation in the body and ultimately reduce the risk of developing a chronic disease. "One thinks that one of the main causes of low-grade inflammation is an incidence of leaks," said Cifelli. "Dairy foods can be a positive addition to an anti-inflammatory diet".

Yogurt is particularly supposed to promote the good health of incidents.A clinical study Posted in 2017 demonstrated that eating about 1.5 portion of low fat yogurt per day was linked to a reduction in chronic inflammation and an integrity of the improved intestine.

Of course, if anyone has lactose intolerance, the stay of dairy products is strongly recommended. "Lactose intolerance is a condition to be taken seriously and it impacts different people to different degrees," said Cifelli. "For example, some can tolerate a small amount of lactose while others can not."

Fortunately, there are dairy products without lactose, including milk, cheese, and even ice cream that people with this food restriction can eat and always receive nutrients found in ordinary milk. (In touch:12 lactose-free yogurts that you will love - especially if you are lactose-intolerant)

What foods are known to cause inflammation?

Eating a diet mainly composed of herbal foods is the key to making inflammation. On the other hand, processed foods such as charcuterie meat and packed snacks with high levels ofadded sugars and refined grains are those that can contribute to chronic low grade inflammation if they are consumed regularly and over time.

"Transformed foods, with high sugar levels, omega-6 fatty acids, excess sodium and junky additives, on the other hand, can stir up the fire of inflammation"Sydney Greene, Mrs., Rd, saidInt I n an interview on how a Plant-based diet can protect you from the disease .

"On the side reversal, foods like dairy, fruits and vegetables, especially land vegetables and deep orange vegetables - tend to be anti-inflammatory," adds Cifelli.

For more, discover The best dairy milk brands to buy, according to nutritionists .