Produits laitiers : comment les choisir ? - Epycure

NUTRITION Dairy products: how to choose them?


2min reading time

Are dairy products good for your health?

In the field of nutrition , the subject of milk arouses as much controversy as that of fats. While many health practitioners recommend eliminating dairy altogether, the medical community has been promoting the benefits for years. As is often the case, the reality seems more nuanced, and the answer to the question of whether we should consume dairy products depends on each person's situation (lactose intolerance or not). What is universal, however, is the need to always choose quality products and avoid excess. Here are some tips and information to help you choose them better:

Opt for organic (or artisanal) dairy products

Organic dairy products come from animals raised without antibiotics or artificial hormones and whose diet, composed of at least 60% fresh grass or hay (and not cereals), is guaranteed to be free of pesticides and herbicides. They therefore contain fewer toxins than dairy products from industrial farms which are less careful about breeding conditions and animal feeding. Note that many artisanal products, although not labeled, respect the same rules as organic products, for the sake of quality.

Don't be afraid of fat: choose products made from whole milk

Dairy products, when consumed whole and from grass-fed and sustainably raised animals, are an excellent source of fat-soluble vitamins (A and E) and anti-fatty omega 3 fatty acids. inflammatory diseases which can, contrary to what was previously thought, improve chronic inflammatory pathologies such as diabetes, obesity or acne. Furthermore, the consumption of “light” cheese or other types of “light” or “0%” products are more likely to contain additives or added sugars aimed at improving their textures or tastes, and whose effects harmful to health are no longer in doubt.

Prefer products made from goat or sheep milk

Goat and sheep milk, just like that which comes from buffaloes, contains proteins (B-Casein A2) more similar to that of breast milk, and therefore which facilitates digestion and which is less pro-inflammatory than that of cow's milk. cow. Indeed, the latter contains B-Casein A1 which scientific studies have associated with a greater prevalence of inflammatory pathologies such as acne, obesity, allergies, autoimmune diseases and certain cancers.

Favor fermented products

Yogurts, kefir or even mature cheeses are better tolerated than milk or fresh cheeses because they undergo natural fermentation which transforms lactose, to which many people are intolerant, into lactic acid, and limits the risk of making it weak. digest. Furthermore, even if the pro-inflammatory proteins in milk (cow's in particular) are not completely degraded during this process, studies do not show an obvious link between the consumption of fermented dairy products and the increase in inflammation or oxidative stress. This may be due to their content of probiotics , or beneficial bacteria, which protect our intestinal health.

What is the best dairy product?

First of all, it is important to know that calcium plays an essential role in the proper functioning of the body, in particular for the strength of the skeleton and bones, at all ages. Calcium can be found in other foods such as spinach or cereals. On the other hand, its content is significantly higher in dairy products (cheese, milk, etc.). Even if yogurts have the best calcium content, milk (whole, semi-skimmed or skimmed) remains, according to a study. which analyzed the price of a 120 mg serving of calcium taking into account the caloric intake and associated nutrients, the best dairy product. It also has a calcium content which remains at a very high level: around 120 mg of calcium per 100 ml.

Paul-Etienne Jacob

CEO, Epycure