DEAR DR. BLONZ: Many people I encounter seem to take it as a given that cow's milk is not a healthy choice and that any other choice -- oat, almond, soy -- is better. I don't drink milk, but I do use it in coffee and cereal, and eat Greek yogurt and cottage cheese pretty regularly. My weight is very healthy, my vitals are normal, and I've never had any digestive issues with cow's milk, so I'm curious how right or wrong my friends are about their assumptions and whether any of that applies to my current diet. I should also mention that as a 70-year-old thin woman, I strive to keep my protein and calcium intake up. -- S.M., San Francisco
DEAR S.M.: Assuming there are no allergic or intolerance issues, I must disagree with the basic sentiment that cow's (dairy) milk cannot be a healthful choice. It provides several required nutrients, but dairy milk is not "essential" as the source of the nutrients. That same argument also applies to nondairy milks, as there is no current nutrition standard; they can, and do, vary by source and manufacturer. (For more on the nutritional difference between dairy milk and other "milk" choices, see b.link/cqz5mc.) Given the variety of wholesome foods available, completeness is not what we require in any individual food -- only in our diet as a whole.
I do not drink whole or low-fat milk, but I use half-and-half in my coffee and full-fat yogurt or kefir in my typical breakfast, which also includes fresh berries and high-fiber granola. As with most foods, I opt for organic when possible, but that also considers the environmental impact of what I eat, and the effect of my food choices on workers from field to plate.
I am there with you supporting your efforts to get the nutrients you need. Remember that routine physical activity is vital to the "use it or lose it" aspect of our muscles, bones and brain as we age.
DEAR DR. BLONZ: Does dairy cause inflammation in the body? -- L.K., via email
DEAR L.K.: Assuming one has no issues of allergy or intolerance to dairy, there is no evidence that milk, as part of an otherwise healthful diet, will cause inflammation. There is plenty of misinformation out there, and it has leaked into the underbelly of awareness -- albeit without evidence. One 2017 review study reported dairy had no pro-inflammatory effect in healthy adults or those with metabolic syndrome, obesity or diabetes. That paper actually reported a weak anti-inflammatory effect from certain fermented dairy products, such as yogurt and kefir. (More on this at b.link/t8qjwr.)
Send questions to: "On Nutrition," Ed Blonz, c/o Andrews McMeel Syndication, 1130 Walnut St., Kansas City, MO, 64106. Send email inquiries to questions@blonz.com. Due to the volume of mail, personal replies cannot be provided.