True Or False: I Have To Eliminate Dairy For Weight Loss

True Or False: I have to eliminate dairy for weight loss

Written by Kelli Baker | Reviewed by Jennifer Calo MS, RDN, CDN, CDE, CLT

The idea that you need to eliminate dairy for weight loss is false.  This statement has been emphasized recently in the media due to the popularity of certain diets like Paleo and “Whole 30” who claim that dairy is inflammatory, disrupts hormone balance and slows metabolism.  These unsubstantiated claims often scare people away from a great source of nutrition that may be just fine for them to consume.  In the past, the dairy industry touted that consumption of milk could actually promote weight loss.  It is no wonder people are confused by all the mixed messages surrounding dairy intake!  As usual, the truth lies somewhere in the middle.  Dairy is not a miracle food that allows the weight to just shed off nor is it the enemy for weight loss.  The truth is that unless you are lactose intolerant or have a dairy allergy or sensitivity there is no reason why it can’t be part of your daily balanced diet.

There are many benefits to dairy that you could be missing by eliminating it from your diet entirely.  To start, dairy is a great source of protein, vitamins and minerals.  For example, one cup of skim milk contains 8g of protein, 299mg calcium and only 83 calories while a 6g container of cottage cheese provides 20g of protein, 154mg of calcium and 146 calories.  Similarly a 6oz container of plain nonfat greek yogurt has 18g of protein, 201mg calcium and 100 calories per serving.  The combination of protein and carbohydrate in milk makes it an excellent post workout recovery meal.  Additionally, dairy products like yogurt and kefir provide the body with necessary probiotics helping to stimulate healthy digestive function.

Of course we want to watch out for added sugars and saturated fat when choosing dairy products.  When consuming dairy, be wary of yogurts that have added sugar.  It is best to get plain yogurt and add your own fruits, nuts and/or granola for flavor.  Also, be aware of the fat content of the dairy you are choosing and the portion sizes.  It is okay to consume some cheese that contains a higher fat content such as 1%, 2% or full fat, but just be sure to limit the portion size to about 1 ounce daily, to keep calories in check. Additionally, it will be important to balance out the amount of saturated fat throughout your day.  For example, if you choose to consume whole milk in your morning coffee and cereal or some cheese in your midday sandwich, you might choose a leaner cut of meat for lunch and dinner like chicken breast or turkey.  The key is to create balance through moderation and choose the lower fat options as much as possible.

If weight loss is your goal, remember that dairy can be an important nutritional component providing an excellent source of protein, vitamins, minerals and probiotics.  Unless you are having difficulty digesting dairy or have an allergy towards it, there is no reason to be afraid that it will hinder your weight loss efforts!

Main Article: Chocolate and Cardiovascular Health

Main Article: Chocolate and Cardiovascular Health

Written by Arielle Kestenbaum | Reviewed by Jennifer Calo, MS, RDN, CDN, CLT

With Valentine’s Day rapidly approaching, many of us are starting to ponder romantic gifts, flowers, and of course, chocolate! For many years, chocolate has been a treat near and dear to many. It has become a “feel good” food, that unfortunately has developed a negative connotation over the years. What if you were told that chocolate may not actually be as bad for you as you thought? Well, this is true! Chocolate, in moderation, can in fact have protective qualities, specifically for our cardiovascular systems. The important part is to know which kind of chocolate and how much can be helpful in keeping our hearts healthy and strong.

The main ingredient in any chocolate bar is cocoa bean. Cocoa bean is rich in a class of plant nutrients called flavonoids. Flavonoids are considered to be an antioxidant, which means that they can help the body resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, as well as from environmental contaminants.

Antioxidants sources help to prevent LDL (or bad cholesterol particles) from damaging artery walls. Research has shown that cocoa reduces levels of LDL cholesterol, in addition to slowing the rate at which LDL oxidizes. In addition to the antioxidant qualities of chocolate, research suggests that the flavonoids, specifically flavanols, have the potential to improve cardiovascular health by lowering blood pressure, improving blood flow, and allowing for normal blood clotting by platelets.

Of course, not all forms of chocolate have the same kind of positive effects on our heart, as they don’t all contain high levels of flavanols. For example, 70% cocoa chocolate has a much more bitter taste than 50% due to greater concentration of flavanols and reduced sugar content. It is important to avoid chocolate that is labeled “processed with alkali” which reduces the flavanols. We recommend looking for brands that contain at least 70% cocoa, and limiting to 1 oz portion per day. Check the ingredient list to make sure cocoa is the first ingredient listed, and not sugar. Some great brands to look for include: Green and Black’s, Pascha, Ghirardelli Intense Dark, and Vivani. Organic brands are best to avoid artificial chemicals and sweeteners. Consuming 1 oz dark chocolate daily can actually reduce blood cholesterol levels, reduce blood pressure, in addition to satisfying your sweet tooth!

So for now, it’s important to enjoy chocolate in moderation a few times per week, as we want its effects to remain positive in keeping us both happy and healthy!

Sources:

http://my.clevelandclinic.org/health/articles/benefits-of-chocolate-heart-health