Simply Laura Lea. Laura Lea
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that are bio-available in dairy, and I have included
high-quality dairy in my diet ever since that
yogurt/cheese experiment.
When I began this book, I dedicated time to
learning the science behind the health benefits of
dairy, but I also wanted to dispel some common
myths about the “downsides” of dairy—most
importantly, the misconception that the saturated
fat in all dairy products is harmful. As researcher
Charles Benbrook noted in an article in PLOS One:
Dairy products contribute significantly to dietary intakes
of saturated fat in the United States and Europe, which
has led to widely endorsed recommendations to limit
consumption of whole milk and other high-fat dairy
products, in favor of low- and non-fat dairy products.
However . . . they give little or no consideration to the
cardiovascular disease-risk reducing components in milk
fat, especially omega-3 fatty acids, conjugated linoleic
acid . . . protective minerals, and a beneficial effect on
serum HDL (“good”) cholesterol.1
We must consider that milk fat with a high omega-3
fatty acid content, which is found in pasture-raised
dairy, may actually help combat cardiovascular
disease. Here are a few research excerpts that
describe possible benefits of grass-fed dairy:
fatty acids play critical roles in the development of
eyes, the brain, and the nervous system. Adequate
omega-3 intakes can also slow the loss of cognitive
function among the elderly.3
While I consider plain, full-fat dairy from 100
percent pasture-raised cows to be ideal, I know that
it is not accessible for everyone. That said, organic
dairy is increasingly available in most grocery stores,
as well as Target and Walmart. What “organic” means
THREE TIERS OF DAIRY QUALITY
1. “Grassmilk” cows receive an essentially 100
percent organic grass and legume forage-
based diet, via pasture and stored feeds like
hay and silage. . . . [G]rassmilk provides by far
the highest level of omega-3s.
2. “Organic” cows receive, on average, about
80 percent of their daily Dry Matter Intake
(DMI) from forage-based feeds and 20
percent from grain and concentrates.
3. “Conventional” cows are fed rations in
which forage-based feeds account for an
estimated 53 percent of daily DMI, with the
other 47 percent coming from grains and
concentrates. Conventional management
accounts for over 90 percent of the milk cows
on U.S. farms.5
1 Charles M. Benbrook et al., “Organic Production Enhances Milk Nutritional Quality by Shifting Fatty Acid Composition: A United States–Wide, 18-Month Study,” PLOS One 8, no. 12 (2013): e82429, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857247/.
2 Benbrook, “Organic Production.”
3 University of Minnesota, “Forage-Based Diets on Dairy Farms Produce Nutritionally Enhanced Milk: Markedly Higher Levels of Health-Promoting Fatty Acids Reported,” Science Daily 28 (February 2018), https://www.sciencedaily.com/releases/2018/02/180228085349.htm.
4 Charles M. Benbrook, et al., “Enhancing the Fatty Acid Profile of Milk Through Forage-Based Rations, with Nutrition Modeling of Diet Outcomes,” Food Science & Nutrition, February 28, 2018, https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.610.
5 University of Minnesota, “Forage-Based Diets.”
varies from company to company, but it is still a