Press "Enter" to skip to content

Do we really need dairy to be healthy?

Being vegetarian and seeing all the benefits of it, the question of stopping dairy came also to the scope.

In Europe, the population started to eat dairy 8’000 years ago, but before that, most of the population was intolerant. Today, we assume that only 5% are intolerant (or don’t have the lactase enzyme). So we introduced, milk for example, as a new product into the food market and we adapted to it.

Population like Japan or China, which have not dairy in their nutrition are still nowadays mostly dairy intolerant. Cheese (fermented milk) having less lactose is more accepted than milk in those regions.

Mainly, it’s because in our life being kids, we have dairy or milk, that we are still able to consume dairies being an adult, and that because we continue to produce the lactase enzyme at adult age.

Milk is not essential to our diet, but if we can digest it, then we can benefit from the advantages of dairies.


What are the advantages of dairies?

Dairy should be bioMost dairies are a good source of calcium, potassium, vitamin D and B12, among others that you can find in this article. Proteins, amino acids, are also extremely present in them.

If you are lactose tolerant, then milk is a good potion (or super food) to get essential vitamins and trace elements, normally more difficult to get by the nutrition.

Lactose in milk (less present in cheese) is a form of sugar, so it gives you a good source of energy.

There is no study proving that having calcium from dairies in diet, can increase bones solidity. But population with dairies in their diet seems to have stronger bones.


What are the disadvantages of milk and dairies? Can we be dairy free?Can we be dairy free

Milk is a problem if you are lactose intolerant (or missing the lactase enzyme), and therefore having such symptoms as, upset stomach, bloating, gas, diarrhea, like explains here is common.

Lactose is a form of sugar, so if you eat too much of it, you can have inflammation and gain weight rapidly. It is recommended to eat small portions daily.

Cheeses are less a problem since the lactose is mostly gone after processing the milk to the cheese form. But contain a bigger amount of fat. This animal fat could be responsible for weight gain.



Quality of the milk is also essential.

87% of the milk you drink is water, the rest is milk fat, vitamins, and minerals. If you buy your milk in the supermarket, you have to understand,  it is a processed product and you have to be careful and buy quality product or bio milk, to have all the benefit of it.

The percentage of water in 1 liter of milk can be extremely higher with low-quality milk, so be aware of that. Milk and cheese are processed food so like all processed food, try to read labels and try to buy products bio or with quality labels, which should have fewer additives along the process.



In conclusion, dairy or milk is a good way to get essentials nutrients which could be difficult to find in vegetables or meat, but not necessary if you have a healthy diet or if you are lactose intolerant. Like all processed food, milk tends to decrease in quality and therefore it is essential to buy bio or quality milk and cheese.

Personally, I will continue to eat dairy after all but will check more the quality of the products. What is your opinion?



  1. Becca Talbot Becca Talbot Wed/Nov/2018

    I absolutely love all dairy products, particularly ice cream and cheese! I don’t think I could live without cheese, so being a vegan would definitely be out of the questions for me LOL! x

  2. Jackie Jackie Sat/Nov/2018

    I am lactose intolerant but I just pick lactose free options (well they are normal lactose filled options with the lactase enzyme added) and I wouldn’t want to give it up. Milk in my coffee… cheese on my pizza..

  3. aisasami aisasami Fri/Nov/2018

    actually, school-age kids here in Japan drink milk every day as part of their school lunch. People consume dairy products with other things: pasta, sandwiches, smoothies, and etc.

    • Ben_C Ben_C Post author | Sun/Nov/2018

      AH good to know. Is it new? I mean did their parents too? Or they change the market to sell more milk to children?

  4. Surekha Busa Surekha Busa Thu/Nov/2018

    I think taking dairy products is not that bad as bad as we think. We can also get nutrients from them we just need to buy a better and you need to take it in balance.

  5. David Elliott David Elliott Wed/Nov/2018

    I will have to check to see where I can find places to buy bio milk. I haven’t heard of it before but I would always prefer getting as many nutrients out of my food as possible.

  6. Azlin Bloor Azlin Bloor Wed/Nov/2018

    We are not huge dairy product consumers, even if I do love my cheese! It’s only now that my kids are older that I’ve introduced dairy back into our lives.

  7. Alice Ainsworth Alice Ainsworth Wed/Nov/2018

    I really want to try going dairy free for a while and see how it effects my body. This post was really informative so thank you!

  8. Mommy Sigrid Mommy Sigrid Wed/Nov/2018

    I am curious now. So if one is lactose intolerant, they would not get all the nutrients, not just the lactose? My husband is lactose intolerant but loves cheese. haha

    • Ben_C Ben_C Post author | Wed/Nov/2018

      If you are lactose intolerant you have to find the calcium magnesium and b12 from other foods, that’s all. Otherwise you get sick… cheese have less lactose but have less nutrients and more fat as milk.

  9. Dalene Ekirapa Dalene Ekirapa Wed/Nov/2018

    I think that dairy is very important in our diet but most importantly, we should not go overboard with our intake of dairy products since that can also cause some allergies and stuff like that…

  10. Chloe Chloe Wed/Nov/2018

    I wouldn’t say I’m lactose intolerant but I definitely feel better without dairy in my life

  11. Everything beautiful Everything beautiful Wed/Nov/2018

    I will never stop taking milk except if I suddenly become intolerant to it. Its a good source of protein and some essential vitamins

  12. gemma bell gemma bell Wed/Nov/2018

    What a good and detailed argument. However, I do love dairy so I’d not be able to cut it out.

  13. Razena Razena Tue/Nov/2018

    My young niece is intolerant to dairy and it makes her violently ill. I’m relieved to hear that it’s not essential for her future growth and wellbeing.

  14. Sania Sania Tue/Nov/2018

    These are some great insights for choosing healthy dairy products.

  15. Gervin Khan Gervin Khan Tue/Nov/2018

    Such a very insightful article. I agree that milk and cheese are one of the sorts for nutrients but it so many cases we should take it in balance or in moderately as it not good for our health if we take it more than what’s our body needs. Balance and right product is the key!

  16. love faith more love faith more Tue/Nov/2018

    I am not really a fan of milk, in any flavor or kind. I just dont like the taste hehe. But I eat cheese some time. I am so proud that you are a vegetarian and have many benefits of being one.

  17. jeferson jeferson Tue/Nov/2018

    I am lactose intolerant….and as an alternative I drink soya milk…..I think if there’s an alternative to each dairy product that has same nutritional value then it would be good for those like me….

  18. Monidipa Dutta Monidipa Dutta Mon/Nov/2018

    One common argument against dairy products is that it is “unnatural” to consume them. This makes sense… humans are the only species that consumes milk in adulthood and certainly the only species that consumes the milk from another animal. The foods in this group are excellent sources of calcium, which is important for strong, healthy bones. Not many other foods in our diet contain as much calcium as dairy foods. They also provide important nutrients such as protein, iodine, riboflavin and Vitamin B12.

  19. Hope Hope Mon/Nov/2018

    I have an intolerance to milk. So I’m glad that you states that it is not essential for you to have to have dairy because not everyone can have milk or dairy. :)

  20. the fashion matters the fashion matters Mon/Nov/2018

    I heard some bad things about diary that is not good for us, but I love it so much that I can’t help it.

  21. Julie Goodswen Julie Goodswen Mon/Nov/2018

    My husband and I both cut out dairy and feel so much better for it so we think there must have been some kind of intolerance going on.

    • Ben_C Ben_C Post author | Mon/Nov/2018

      You probably did not drink and eat cheese in the morning being kids and lost the lactase enzyme. Totally normal

  22. Hunny Bohra Hunny Bohra Mon/Nov/2018

    I think I would like to continue with Dairy as I’m also a vegetarian. So, the nutrients which I can’t receive from meat…. I can get atleast some of it from dairy products.

Be social and how