A milk and yogurt diet provides the body with essential nutrients such as calcium, phosphorus and protein. While some milk and yogurt products can be high in sugar, choosing natural and even organic options when possible ensures a healthy option. Up to four servings of milk and yogurt can be included in a healthy, well-balanced diet.
Health Benefits of Milk
Milk provides the body with calcium, protein, vitamin D and potassium. Calcium builds bone mass and forms healthy teeth throughout the life cycle. Calcium maintains bone mass as adults. Milk is fortified with vitamin D, which assists in keeping calcium levels adequate within the body. Protein assists the body in maintaining immune function and muscle mass. Potassium may help maintain healthy blood pressure within the body. One cup of low-fat milk provides 105 calories, 2.5 g of fat, 9 g of protein and almost 1/3 of adult daily calcium recommendations.
Potential Negative Health Aspects of Milk
While milk can be good for the body, some milk products on the market can be high in sugar and do not possess the health benefits of the unadulterated product. For example, chocolate milk contains an average of 15 g of added sugars. There are four grams of sugar per teaspoon and three teaspoons in a tablespoon. Therefore, adding one tablespoon of sugar or sweetener to milk decreases milk's nutritional rating since added sugars should be limited to no more than 10 percent of total daily calories.
Health Benefits of Yogurt
Yogurt contains an added health benefit that milk cannot offer: probiotics. Probiotics are created by fermenting milk and growing live cultures -- good bacteria -- that help keep the digestive tract healthy by supporting the immune system and preventing the overgrowth of less desirable forms of bacteria in the body. Eating yogurt containing probiotics provides protein, calcium and healthy forms of bacteria. One serving of yogurt is one cup and provides 20 to 30 percent of daily calcium recommendations.
Potential Negative Health Aspects of Yogurt
Some yogurts can be high in fat, sugar and calories. Always choose low fat or not fat yogurt rather than regular yogurt. Similar to other milk products, yogurt can be flavored by adding sugar. The average regular low-fat yogurt contains approximately 20 g of added sugars. This is equivalent to almost 2 tbsp. of sugar. It is also important to note that while some frozen yogurts are better than others, many may be lower in fat, but contain more added sugars than regular ice-cream.
Other Health Considerations
A milk and yogurt diet can be healthy when carefully deciphered. Purchase organic products. Organic cows are raised without the administration of hormones or antibiotics. Additionally, the cows are given organic foods to eat. Many organic creameries and farms allow their animals to roam and get plenty of fresh air and exercise. Additionally, limiting calcium rich products such as milk and yogurt to no more than four 1 cup servings per day, prevents the possibility of potential negative side effects of calcium toxicity -- a rare occurrence that can effect the heart and appetite.
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