Either dairy agrees with you or it doesn’t. If it doesn’t, then no big deal. If you can eat dairy, it is a delicious way to consume a nutrient-rich fat.
- Butter–real butter, not margarine or any other fake food–is high in MCT (medium chain triglycerides) as well as butyric acid, another easily digestible short-chain fatty acid (saturated). It is also rich in fat-soluble vitamins, particularly K2. Butter is great for high heat cooking and flavor. Grass-fed cow’s butter is the optimal choice.
- Ghee/Clarified Butter/Drawn Butter is capable of withstanding very high heats, making it a great option to fry foods with. Ghee is made through a simple process of boiling butter and pouring off the butterfat, leaving behind the proteins and the milk solids.
- A lot of Greek Yoghurt on the market is low fat, which completely defeats the purpose of it. If you can’t get full fat, then just avoid it all together. Also avoid any flavoring additives to it.
- Real cheese–such as a wheel of parmesan, not plastic squares–has a number of health benefits. If the label lists “pasteurized process” as an ingredient, it’s not a cheese you want. Real cheese and fermented dairy are concentrated versions of milk, high in vitamins and minerals, calcium, zinc, A, D B, and K2 as well as CLA (conjugated linoleic acid, the stuff you can buy as pills). Good cheese choices are aged Cheddar, Colby, Provolone, Gouda, and blue cheese. The benefits also extend to goat cheeses and sheep milk cheese.
Dairy is the best source of CLA, a type of fat that is toxic to cancer cells and promotes the use of body fat for fuel. The body cannot make CLA, so you must obtain it from foods you eat. Dairy is also high in other essential nutrients like B vitamins and iodine. It is important to make sure you are eating dairy from healthy cows, preferably grass-fed cows. We consume dairy in many forms, each with their own benefits. If you reduce the fat in dairy, you reduce the CLA as well as any chance of omega-3s.
PS anyone else notice that this picture of ‘Dairy’ contains eggs?! Eggs are NOT dairy…they come from chickens