Dairy and osteoporosis
Consider the bone-thinning disease osteoporosis. According to the Osteoporosis Society of Canada, 1.4 million Canadians suffer from osteoporosis, and one in four women over the age of 50 have the disease. And consuming milk, with its calcium, phosphorus and magnesium, is one of the best ways to keep bones healthy because its lactose enhances calcium absorption. Vitamin D, which is added only to fluid milk and not other dairy products, also aids in the absorption of this important mineral.
These aren't the only feathers in dairy's cap. The DASH (Dietary Approaches to Stop Hypertension) diet, which includes at least three servings of low-fat dairy products every day, has been shown to provide the best blood-pressure-lowering effects. And to top it off, including low-fat dairy products in your diet may also help protect you against type 2 diabetes.
The lowdown on low-fat dairy
To reap the most benefits, go for lower-fat dairy products. Whole milk options, with their higher saturated fat counts, can add calories, boost blood cholesterol ratings and decrease the body's sensitivity to insulin, potentially raising the risk of type 2 diabetes. Switch to lower-fat choices slowly over time to adjust to the different taste. Look for those that contain added calcium because they have a creamier mouth feel and actually taste like a higher-fat product. On sandwiches, use lower-fat cheeses and a variety of condiments, such as mustard, to boost the flavour quotient. In cooking, mix a small amount of a very flavourful higher-fat cheese with a lower-fat one, or include flavourful additions, such as sautéed onions in a macaroni and cheese casserole, to please your palate.
Serve it up
Go for at least three to four servings of lower-fat dairy products a day -- 1 cup (250 mL) of milk, 3/4 cup (175 mL) of yogurt and 1-1/2 ounces (100 g) of cheese each count as a serving. If having a glass of milk is not your cup of tea, enjoy it in a low-fat latte, hot chocolate or added to soups. Have yogurt as a salad dressing, dip or dressed up with cinnamon or an almond or vanilla extract along with fresh or frozen fruit.
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