A few posts ago I introduced a concept called the ‘dairy matrix.’ In short, the …
A few posts ago I introduced a concept called the ‘dairy matrix.’ In short, the dairy matrix explains how the different components of dairy, when eaten as a whole food, interact with each other and its physical structure to produce health benefits. The dairy matrix means we need to look at dairy based on its health impact as a whole food, instead of looking at the individual nutrients that it contains.
I have linked the previous post in my stories so you can read more of the details on the benefits of dairy thanks to the dairy matrix. Here, I am going to give more details on one of the benefit areas which is how dairy supports a healthy weight.
Let me provide clarity straight up, there is no need to avoid dairy to benefit your weight, in fact there is ample evidence showing that including dairy foods in a calorie reduced diet can actually promote healthy weight loss. Not only this but these studies show inclusion of adequate dairy supports the preservation of lean muscle mass which is important for strength and tone. This is thanks to the ‘matrix’ of components found in dairy and how they work together for example:
– Calcium – reduces fat absorption in the gut
– Protein – helps to create and maintain muscle cells. Muscle mass helps us burn fat.
– Fatty acid composition – may help to regulate appetite and increase our feelings of fullness.
A significant meta-analysis (a statistical analysis that combines the results of multiple scientific studies) by Abargouei et al. from 2012 combined the results of fourteen randomised control trials (RCTs are considered to provide the most reliable evidence) and showed that including at least three daily serves of milk, cheese or yoghurt significantly improved weight loss outcomes including:
– more weight loss
– increased muscle mass
– reduced fat mass
– reduced waist circumference
So, if you’re avoiding dairy for weight reasons, then as with most foods- provided you don’t go overboard, including milk, cheese and yoghurt actually has a huge range of benefits.
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