Dairy's Dark Side: Inflammation And The Keto Diet

Dairy is a controversial topic in nutrition and health. Dairy products are often included in ketogenic diets because they are rich in calcium and vitamin D, and they can be a good source of fat. However, dairy can also cause inflammation and digestive issues for some people. This is mainly due to a protein called casein, which is difficult to digest and can irritate the intestinal tract. Additionally, the high presence of IGF-1, or insulin-like growth factor, in dairy products can cause hormonal disorders and increase the risk of certain cancers. People with autoimmune disorders may also benefit from a dairy-free diet, as all autoimmune disorders have inflammation as their root cause.

Dairy is one of many foods that can cause inflammation

Dairy products contain a protein called casein, which is difficult to digest and can cause inflammation and autoimmunity issues. Casein comes in two subtypes: A1 and A2. A1 is the most common type and is the most likely to trigger digestive problems and inflammation. A2 casein is easier to digest but is harder to find in dairy products.

In addition to casein, lactose can also be an issue for people who are lactose intolerant. Lactose intolerance is quite common, affecting up to two-thirds of people worldwide, and those who are lactose intolerant may experience abdominal pain, bloating, gas, nausea, and loose stools after consuming dairy.

Furthermore, dairy products are often high in fat, and while the keto diet recommends a high-fat, moderate-protein, low-carb approach, it is important to prioritise food quality over macronutrients. Eating inflammatory junk foods that are high in fat can worsen health problems.

If you suspect that dairy is causing inflammation, you can try an elimination diet to identify the culprit. Remove all dairy from your diet for a few weeks and see if your symptoms improve. If they do, you can slowly reintroduce small amounts of dairy to see how your body reacts.

It is worth noting that not everyone experiences inflammation from dairy, and some studies suggest that dairy consumption may even have neutral to beneficial effects on inflammatory markers in healthy individuals and those with metabolic diseases. However, if you are experiencing inflammation, it is worth exploring potential dietary triggers and making adjustments as needed.

Dairy contains a protein called casein, which is linked to inflammation and autoimmunity issues

Dairy contains a protein called casein, which is often linked to inflammation and autoimmunity issues. Casein can be recognised by the immune system as a foreign substance, triggering an immune response similar to how the body fights off an infection. This can lead to the release of inflammatory molecules like histamine, causing symptoms such as bloating, cramps, and diarrhoea.

Casein may also disrupt the gut barrier, allowing larger casein molecules to pass through the intestinal lining and further activate the immune system in the tissues beneath, contributing to chronic low-grade inflammation. This disruption of the gut barrier can lead to a "leaky gut", causing more foods to trigger inflammation and irritation.

Casein allergy and intolerance can cause a variety of inflammatory reactions, often mimicking other digestive issues. Common symptoms include nausea, vomiting, diarrhoea, cramps, bloating, hives, eczema, and itchy red rashes. In rare cases, casein allergy can trigger anaphylaxis, a life-threatening reaction requiring immediate medical attention.

Casein, particularly a specific type called A1 beta-casein, has a molecular structure that resembles some human proteins. This "molecular mimicry" may confuse the immune system, leading it to attack both the casein and the body's tissues, potentially contributing to autoimmune reactions.

The type of casein also plays a role in its inflammatory effects. A1 beta-casein, found in cow's milk, is more likely to cause inflammation than A2 beta-casein, which is present in goat's and sheep's milk. Dairy products that are mostly fat, such as butter, are generally less likely to cause inflammation.

While dairy is allowed on the keto diet, those experiencing inflammation may benefit from a dairy-free keto diet or limiting their dairy intake.

Dairy products have sugar in the form of lactose, which can push you out of ketosis

Dairy products are often included in ketogenic diets because they are a good source of fat. However, dairy products contain a form of sugar called lactose, which can push you out of ketosis. Lactose is a carbohydrate, and while it is not harmful, the body's ability to process it decreases with age. As we get older, we stop producing lactase, the enzyme needed to digest lactose. This is why many people are lactose intolerant.

Lactose-free dairy products have lactase added to them, but they also tend to have a higher amount of carbohydrates, which may not be suitable for a keto diet. Additionally, dairy products contain a protein called casein, which can be difficult to digest and may cause inflammation and autoimmunity issues. Casein comes in two types: A1 and A2. A1 is the most common type found in dairy products, and it is the most likely to trigger digestive problems and inflammation.

While some people may be able to tolerate A2 casein better, dairy products containing only this type are harder to find. Organic dairy products may be a better option as they are less likely to contain hormones and antibiotics, which can affect the body's insulin-like growth factor and cause hormonal disorders. However, even organic dairy products can contain casein, which may cause inflammation in many people.

Overall, while dairy products can be a good source of fat for a keto diet, the lactose and casein they contain may cause issues for some people. If you are experiencing inflammation while on a keto diet, it may be best to try eliminating dairy products and seeing if your symptoms improve.

Dairy cows are pumped full of hormones to increase milk production

Dairy cows are often pumped full of hormones to increase their milk production. This is done through the use of synthetic recombinant bovine growth hormone (rbGH), also known as bovine somatotropin (bST). This practice has raised concerns about the potential impact on human health, as the milk we consume comes from these cows.

The use of rbGH has been linked to a slightly higher level of Insulin-like Growth Factor-1 (IGF-1) in milk. IGF-1 is a hormone that is naturally present in both cows and humans and is associated with cell development. While IGF-1 is not destroyed by pasteurization, the amount we absorb from milk is minimal, constituting less than 1% of the IGF-1 our bodies produce naturally.

There have been speculations about the potential link between rbGH in milk and certain health issues, such as early puberty, cancer, and antibiotic-resistant infections. However, studies have debunked the theory that early puberty is caused by growth hormones in milk, attributing it instead to improved nutrition and a rise in childhood obesity. Additionally, the American Cancer Society considers research linking IGF-1 and cancer as inconclusive and does not recommend against consuming milk with added hormones.

It is important to note that the use of rbGH in dairy cows is not as prevalent as it once was. Today, only about 17% of dairy cows in the United States are treated with this synthetic hormone. For those who wish to avoid milk from cows treated with rbGH, options include choosing organic milk, which has been shown to have lower levels of bGH and IGF-1, or looking for milk labeled as "rbGH-free" or "rbST-free," which are widely available in most major grocery stores.

Dairy can be tolerated by some people, but not by others

Dairy is a controversial topic when it comes to nutrition and health. Dairy products are often touted as being rich in calcium and vitamin D, which are essential for bone health. However, dairy can also be a source of inflammation for some individuals.

The problem with dairy often stems from a protein called casein. There are two types of caseins in milk: alphacaseins (S1 and S2) and betacaseins (A1 and A2). Cow's milk contains mainly S1, which is one of the most allergenic types of casein. It is present in much smaller quantities in breast milk and other mammals' milk. Cow's milk also contains mostly A1 betacasein, while A2 is present in breast milk and goat's dairy.

Caseins from cow's milk are usually more problematic than goat or sheep milk. They can be difficult to digest and may cause inflammation and autoimmunity issues. Caseins are also associated with increased production of IGF-1, the insulin-like growth factor, which can cause hormonal disorders. Some studies suggest that dairy consumption could be a factor in the development of hormone-dependent cancers such as breast cancer, endometrial cancer, and prostate cancer.

While dairy can be a source of inflammation for some people, others may tolerate it well. Responses to dairy vary from person to person. Some individuals can consume large amounts of dairy without any issues, while others may be better off consuming little to no dairy.

If you are experiencing inflammation or other health issues and suspect that dairy may be a trigger, it is recommended to try a dairy-free diet or an elimination diet to identify the culprit. You can then slowly reintroduce dairy to see if your symptoms return. If you find that you feel better without dairy, you may be able to add it back in small amounts or enjoy dairy alternatives such as milk made from nuts and seeds, or nut-based cheeses.

It is important to note that even organic dairy products may still contain casein and cause sensitivity or inflammation in some individuals. However, organic farming practices can reduce the presence of pesticides, antibiotics, and other toxic substances that may impact our health.

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