We enjoy a dairy meal on Shavuot. I like to keep it simple with a vegetable pashtedah (casserole) or tortellini salad, plenty of vegetables, and ricotta cheesecake for dessert.
Dairy on Shavuot is a popular minhag (tradition). Dairy during the rest of the year has its fans – as well as its critics.
Dairy is a wonderful source of calcium. And calcium is essential for strong bones and teeth.
But what if you're lactose intolerant and can't easily digest dairy? Or maybe you're a vegan who doesn't eat food derived from animals.
Many dairy products are high in unhealthy saturated fats, which are bad for heart health. Although more research is needed, scientists have some evidence that a diet high in dairy foods may increase the risk for ovarian and prostate cancer.
There are plenty of unanswered questions about dairy foods and bone health.
We know that it's possible to have strong bones without eating lots of dairy, but we don't know why. People may be eating more non-dairy foods that are rich in calcium. Perhaps they're eating more green vegetables and less protein than many of us. They could be getting more vitamin D and more exercise.
Unfortunately we can't even say for sure how much calcium is needed for strong bones. Many scientists think that current recommendations are too high. Long-term studies haven't shown that those amounts actually lower the risk for osteoporosis.
More questions than answers? I'd still go ahead with a (low-fat) dairy Shavuot menu, if that's your custom. But if dairy just isn't for you, there are other things you should (and shouldn't) eat for healthy bones.
Stay tuned…
No comments:
Post a Comment