We learned about the basics of protein, its function in the human body, and food sources in the previous article, 'The Most Popular Nutrient-Protein.' Although nutrition science supports eating enough protein, many myths persist. This article debunks some myths associated with protein-rich food sources and discusses the additional health benefits and wellness routines.

 Myth No. 1: Dairy proteins are unhealthy and cause chronic diseases.

• Several media reports claim that some vendors are adulterating dairy and dairy products. When such products are consumed, they can cause GI disturbances, allergies, and even chronic diseases. This, however, does not negate the fundamental properties of dairy foods such as milk, curd, paneer, cheese, and others. Many genuine brands provide authentic dairy products, but due to dairy misinformation, people avoid it and underestimate its health and nutritional benefits.

• Dairy foods provide a high-quality protein source that contains all essential amino acids. dairy proteins have high bioavailability and a package of nutrients like calcium, potassium, phosphorus, protein, vitamins A, D, and B12, riboflavin, and niacin. Milk has a casein protein content of 80% and a whey protein content of 20%. Casein greatly helps in mineral absorption, particularly calcium and phosphorus. Whey protein is a popular nutritional supplement that is high in branched-chain amino acids, which have been linked to positive health effects such as promoting muscle growth and strength, lowering blood pressure, and improving mood.

Different dairy foods may contain varying amounts of protein per serving, such as the amount of protein in 100g of some dairy foods as follow; (source IFCT2017)

• Milk (cow) - 3.1 g
• Milk (buffalo) - 3 g
• Milk (skimmed) - 3.5 g
• Curd - 3.5 g
• Curd (slim) - 4.2 g
• Greek yogurt - 8 g
• Paneer (cow -low fat) - 21 g
• Paneer (buffalo) - 14 g
• Cheese - 20 g (but fat is 25g)

 Until one is clinically diagnosed and experiences symptoms due to allergies associated with milk and milk products eg. lactose sensitivity, there is no reason why one must eliminate dairy from their diet. Choose a good organic milk brand and benefit from the fullness of protein from dairy foods.

We learned about the basics of protein, its function in the human body, and food sources in the previous article, 'The Most Popular Nutrient-Protein.' Although nutrition science supports eating enough protein, many myths persist. This article debunks some myths associated with protein-rich food sources and discusses the additional health benefits and wellness routines.

Myth No. 1: Dairy proteins are unhealthy and cause chronic diseases.

• Several media reports claim that some vendors are adulterating dairy and dairy products. When such products are consumed, they can cause GI disturbances, allergies, and even chronic diseases. This, however, does not negate the fundamental properties of dairy foods such as milk, curd, paneer, cheese, and others. Many genuine brands provide authentic dairy products, but due to dairy misinformation, people avoid it and underestimate its health and nutritional benefits.

• Dairy foods provide a high-quality protein source that contains all essential amino acids. dairy proteins have high bioavailability and a package of nutrients like calcium, potassium, phosphorus, protein, vitamins A, D, and B12, riboflavin, and niacin. Milk has a casein protein content of 80% and a whey protein content of 20%. Casein greatly helps in mineral absorption, particularly calcium and phosphorus. Whey protein is a popular nutritional supplement that is high in branched-chain amino acids, which have been linked to positive health effects such as promoting muscle growth and strength, lowering blood pressure, and improving mood.

Different dairy foods may contain varying amounts of protein per serving, such as the amount of protein in 100g of some dairy foods as follow; (source IFCT2017)

• Milk (cow) - 3.1 g
• Milk (buffalo) - 3 g
• Milk (skimmed) - 3.5 g
• Curd - 3.5 g
• Curd (slim) - 4.2 g
• Greek yogurt - 8 g
• Paneer (cow -low fat) - 21 g
• Paneer (buffalo) - 14 g
• Cheese - 20 g (but fat is 25g)

Until one is clinically diagnosed and experiences symptoms due to allergies associated with milk and milk products eg. lactose sensitivity, there is no reason why one must eliminate dairy from their diet. Choose a good organic milk brand and benefit from the fullness of protein from dairy foods.

Author - Bhumika Pandya