Plant-Based Diet Eaters: Greek Yogurt's Unsuitability

Greek yogurt is a popular food item for its high protein and low-calorie content. However, it is a dairy product and does not align with a plant-based diet. Dairy products are obtained from animals and can cause them unnecessary harm and suffering. Plant-based diets focus on health, nutrition, and the reduction of animal harm. Greek yogurt is also associated with increased inflammation and contains added sugar, which can be detrimental to health. While Greek yogurt may be a good source of probiotics, there are several plant-based and vegan alternatives that offer the same benefits, such as kombucha, kimchi, and plant-based yogurts made from soy, coconut, or almonds. These alternatives are usually fortified with added protein and nutrients, making them a healthier option.

Greek yogurt is not a whole food and contains no fibre

Dairy products, including Greek yogurt, are often highly processed and loaded with added sugars and fruity sweeteners. While Greek yogurt is often touted as a healthy snack, it is important to read the ingredients label and pick products that are low in added sugar.

In addition, Greek yogurt contains no fibre. Fibre is an important part of a healthy diet, as it can help with digestion and prevent constipation. Plant-based sources of protein, such as beans, legumes, and nuts, are typically high in fibre, making them a more nutritious choice than Greek yogurt.

Furthermore, Greek yogurt is often high in saturated fat, which can be harmful to cardiovascular health. While Greek yogurt does contain some protein, there are plant-based sources of protein that offer a similar or higher amount of protein per serving, such as tofu, tempeh, and seitan. These plant-based sources of protein are also typically lower in saturated fat and calories, making them a healthier choice overall.

Finally, Greek yogurt can be expensive, especially when compared to plant-based alternatives. Plant-based yogurts are often made from soy, coconut, or almond milk, and can be easily made at home with a pressure cooker or instant pot. These plant-based alternatives are not only more affordable but also offer a similar texture and taste to Greek yogurt, making them a viable substitute for those following a plant-based diet.

Dairy is linked to inflammation

Dairy products, including milk, cheese, and yoghurt, are often thought to cause inflammation in the body. However, this is not always the case, and in some instances, dairy can even help to combat inflammation.

A review of 52 clinical trials found that dairy consumption was associated with anti-inflammatory activity in people with metabolic disorders. This was true for both low-fat and full-fat dairy products, as well as fermented dairy foods. However, the same review found that dairy consumption was associated with pro-inflammatory activity in people allergic to bovine milk.

Another review of 27 trials found that consuming dairy products did not increase inflammation. Some studies included in this review even reported that dairy intake resulted in a reduction in at least one biomarker of inflammation.

While the research is conflicting, it is clear that dairy is not universally inflammatory. In fact, for some people, it may even have anti-inflammatory effects.

Dairy and Inflammation in Arthritis Patients

A study of over 40,000 people with osteoarthritis found that those who consumed more dairy products were more likely to need hip replacement surgery. This suggests that dairy may contribute to inflammation in people with osteoarthritis.

However, it is important to note that the relationship between dairy and inflammation is complex and may vary depending on the type of dairy product and the individual's health status. For example, some research suggests that A2 milk, which comes from specific breeds of cattle, may be less likely to cause digestive issues and inflammation than A1 milk, which is more common in the US.

Plant-Based Diets and Inflammation

For those following a plant-based diet, the decision to include or exclude dairy may depend on several factors. Some people choose to avoid dairy due to ethical concerns about animal cruelty or the environmental impact of dairy farming. Others may avoid it for health reasons, as dairy can be high in saturated fat, which is known to increase inflammation.

There are also plant-based alternatives to dairy yoghurt, although some people find that these alternatives do not have the same texture and protein content as traditional Greek yoghurt.

Overall Recommendations

Given the conflicting research findings, it is advisable to consider your individual circumstances when deciding whether to include dairy in your diet. If you are lactose intolerant or have a dairy allergy, it is best to avoid dairy products. However, if you tolerate dairy well and enjoy consuming it, there is no strong evidence to suggest that you need to cut it out of your diet completely.

It is also important to remember that moderation is key. Overeating full-fat dairy or dairy products with added sugars can contribute to weight gain, which is associated with chronic inflammation.

If you decide to cut back on dairy, ensure that you are getting enough calcium and vitamin D from other sources, such as collard greens, kale, soybeans, chickpeas, almonds, and fortified non-dairy milk.

Dairy is linked to an increased risk of certain cancers

Dairy products have been linked to an increased risk of certain cancers, with research indicating varying results depending on the type of cancer and the population studied.

A large-scale study conducted in China, for instance, found a significant association between regular dairy consumption and higher risks of developing liver and female breast cancer. The researchers suggested that greater dairy consumption may increase levels of insulin-like growth factor-I (IGF-I), which promotes cell proliferation and has been linked to a higher risk of several cancer types. Additionally, female sex hormones present in cow's milk, such as oestrogen and progesterone, may contribute to the increased risk of breast cancer.

On the other hand, studies on Western populations have indicated that dairy products may be associated with a lower risk of colorectal cancer. The World Cancer Research Fund (WCRF) and American Institute for Cancer Research (AICR) report also concluded that there is a strong probable association between milk intake and reduced risk of colorectal cancer. Similarly, certain studies suggest that yogurt and cheese consumption may lower the risk of estrogen-negative breast cancer.

However, the AICR and WCRF breast cancer report, which analyzed 119 studies, data on 12 million women, and 260,000 breast cancer cases, found no evidence linking dairy or dairy milk to an increased risk of breast cancer. Instead, the report suggested that dairy intake may lower the risk of pre-menopausal breast cancer.

The varying results observed in these studies could be due to differences in dairy consumption patterns and the ability to metabolize dairy products across different populations. For example, in China, the consumption of cheese and butter is very low, and most adults cannot properly metabolize dairy due to a lack of lactase, an enzyme necessary for breaking down lactose, the sugar found in milk.

While the evidence is mixed, it is essential to consider the potential impact of dairy consumption on cancer risk. Further research is needed to validate these findings and establish causal relationships, as currently, no clear evidence shows that dairy causes cancer.

Dairy is linked to an increased risk of type 1 diabetes

Dairy products are an important source of calcium, proteins, and vitamins. However, dairy consumption has been linked to an increased risk of type 1 diabetes. Type 1 diabetes is an autoimmune disease where the immune system attacks and destroys the insulin-producing cells of the pancreas. While genetic susceptibility plays a role, external factors are also at play.

The link between dairy and type 1 diabetes was first observed through cross-country comparisons, which revealed a strong correlation between milk consumption and the incidence of type 1 diabetes. Countries with higher rates of type 1 diabetes, such as Finland, also tend to have higher consumption of cow's milk. Additionally, studies have shown that early exposure to cow's milk in infancy may increase the lifetime risk of developing type 1 diabetes, especially in high-risk children with a family history of the disease.

The mechanism behind this link is suggested to be related to the immune system's response to foreign cow proteins. In susceptible individuals, the immune system may attack these cow proteins, and the pancreas may be caught in the crossfire, leading to the development of type 1 diabetes. This hypothesis is supported by findings that children with type 1 diabetes had elevated levels of antibodies that attack bovine proteins compared to control subjects.

While dairy consumption has potential health benefits, the link to type 1 diabetes is a concerning factor to consider, especially for those with a genetic predisposition or other risk factors. For those following a plant-based diet, the potential risks associated with dairy consumption further reinforce the decision to avoid or minimize the inclusion of dairy products, including Greek yogurt, in their diet.

Dairy is linked to an increased risk of heart disease

On the other hand, dairy products are major food sources of saturated fatty acids, which have been linked to an increased risk of cardiovascular-related clinical outcomes such as cardiovascular disease (CVD), coronary heart disease (CHD), and stroke. A review of the evidence on the relationship between milk fat-containing dairy foods and cardiovascular health found that most observational studies have failed to find an association between the intake of dairy products and increased risk of CVD, CHD, and stroke, regardless of milk fat levels. However, results from short-term intervention studies on CVD biomarkers have indicated that a diet higher in saturated fat from whole milk and butter increases LDL cholesterol when substituted for carbohydrates or unsaturated fatty acids.

It is important to note that the impact of dairy consumption on heart disease risk may depend on various factors, including the type of dairy product, milk fat levels, and individual characteristics such as age and overall diet. Further long-term intervention studies are needed to clarify the effects of dairy consumption on CVD outcomes.

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